How to Encourage Kids to Get Active When They Aren’t Fans of Team Sports

Kids and exercise don’t always go hand in hand. While some children love the idea of running around and playing sports, others may avoid physical activity altogether. It's important to find a balance between encouraging movement and respecting their personal preferences. Even if your child isn’t excited about traditional sports, they can still enjoy getting active in ways that suit their personality and interests.

Alternative Ways to Keep Your Kid Active: Suggestions for the Non-Sporty Child

For kids who aren’t fond of traditional sports, Nemours Children’s Health recommends trying activities like swimming, biking, or hiking. These types of exercises allow children to stay active in a fun and low-pressure environment, where they can engage at their own pace. Other options include dance, trampoline jumping, or even outdoor adventures like nature walks, all of which can help keep kids active without requiring them to join a team or compete in organized events.

• Swimming

• Horseback riding

• Dance lessons

• Skating

• Cycling

• Cheerleading

• Skateboarding

• Hiking

• Golf

• Tennis

• Fencing

• Gymnastics

• Martial arts

• Yoga (or other fitness classes)

• Ultimate Frisbee

• Running

Other fun options to consider include skiing, snowboarding, rock climbing, or some classic playground games like kickball, dodgeball, or tag. You can also set up a relay race in your backyard or create a fun obstacle course for them to navigate.

Get Creative with Activities and Terminology

Sometimes the key to getting your kids moving is how you present it. Instead of focusing on the need to exercise, make it something fun and exciting for them. If your child enjoys the feel of sand between their toes, organize a friendly game of beach volleyball. If they love water, consider taking them to the pool this summer. For nature lovers, a scenic hike might do the trick—or as Mytour staff writer (and mom) Sarah Showfety calls them, ‘nature walks’ to make them sound more appealing to her kids.

I can relate to kids who dislike traditional exercise because I was that child. The idea of team sports made me anxious, especially when I had to run toward a ball with other, more skilled kids also vying for it. It wasn’t until I reached adulthood that I realized I actually enjoyed exercising—but in my own way. Now, I’m an indoor cycling instructor. Kids can completely skip that ‘I hate exercise’ phase if you can pinpoint what they love and build activities around those interests.