Every child is unique. While some naturally gravitate toward sports, others may prefer activities like reading, playing video games, or engaging in different hobbies. As a parent, it can be concerning when your child seems uninterested in physical activity, especially given its importance for both physical and mental health.

Predicting which type of physical activity a child will enjoy is challenging. Some may thrive in structured team sports like soccer or basketball, while others might prefer individual pursuits such as gymnastics, weightlifting, or running. And some children might not show enthusiasm for any traditional forms of exercise—and that's perfectly okay. The objective isn't to force children into sports but to help them develop a lifelong positive relationship with movement.

Starting Early: Building a Foundation for Movement

Introducing physical activity in a fun, low-pressure manner during early childhood can set the stage for a healthy attitude toward exercise. (Margolis, 2020)

Make it about play. Children benefit from unstructured play that allows them to run, jump, climb, and explore. Activities like trips to the playground, family dance parties, or simple games such as tag can be excellent ways to encourage movement.
Be a role model. When children observe their parents enjoying physical activity, they are more likely to view it as a normal and enjoyable part of life. Engaging in activities like walking, stretching, or home workouts can demonstrate the positive aspects of movement. (Coppell Pediatrics, 2025)
Avoid pressure. Children often resist activities that feel obligatory. Instead of mandating exercise, create opportunities for them to engage in physical activities on their own terms, fostering a sense of autonomy and enjoyment.

For Children Open to Exercise but Undecided on Preferences

If your child is amenable to physical activity but hasn't found a particular interest, exploration is key.

Expose them to various activities. Allow your child to try different sports and movement styles—such as martial arts, skateboarding, climbing, dance, or hiking—to discover what they enjoy.
Emphasize skill development over performance. Some children may shy away from sports due to performance anxiety. Encouraging them to view physical activity as an opportunity to learn and grow can alleviate this pressure. (Kids Health)
Celebrate effort and progress. Acknowledging their attempts and improvements, regardless of the outcome, can boost confidence and motivation.

For Children Indifferent to Exercise

For children who are neutral about physical activity, integrating movement into daily life can make it more appealing.

Connect activities to their interests. If your child enjoys superheroes, they might be excited about strength training to "get strong like their favorite hero." For those interested in video games, consider interactive games that encourage physical movement.
Incorporate movement into routines. Simple actions like walking the dog, biking to school, or assisting with household chores can serve as forms of exercise without feeling like formal workouts.
Leverage social interactions. Some children are more inclined to participate in physical activities when they involve friends. Exploring group activities that prioritize fun over competition can be beneficial.

For Children Resistant to Exercise

Understanding and addressing the underlying reasons for a child's reluctance toward physical activity is crucial.

Practice empathy. Engage in open conversations to understand their feelings: "What don't you like about sports?" or "Have you had any uncomfortable experiences?" This insight can guide supportive strategies.
Redefine movement. Recognize that traditional sports aren't the only avenues for physical activity. Dancing, swimming, or exploring nature can be enjoyable alternatives that promote movement without the structure of organized sports.
Build confidence gradually. For children who have had negative experiences, starting with simple, achievable activities can help rebuild self-esteem and a positive association with physical activity.

Addressing Sedentary Lifestyles in Older Children

For older children accustomed to sedentary habits, introducing physical activity should be approached with sensitivity and creativity.

Begin with manageable steps. Encourage low-pressure activities like stretching during screen time, walking while listening to music or podcasts, or engaging in short, home-based exercises.
Make it social. Involving friends in physical activities can enhance enjoyment and commitment. Activities like joining a recreational league or participating in group challenges can be motivating.
Highlight personal benefits. Help them recognize how physical activity positively impacts their energy levels, mood, and concentration, fostering intrinsic motivation.

Final Thoughts

Each child's relationship with physical activity is distinct. While some may eagerly participate in organized sports, others might prefer alternative forms of movement. The aim is not to mold every child into an athlete but to help them discover enjoyable ways to stay active, laying the foundation for lifelong healthy habits.

By keeping physical activity enjoyable, varied, and free from undue pressure, parents can support their children in developing a positive and enduring relationship with movement.

References:

Margolis, M. (2020, June 11). How to instill a healthy relationship with exercise in your kids. HuffPost. https://www.huffpost.com/entry/how-to-instill-healthy-relationship-exercise-kids_l_5ee282eec5b64adcfb1acf04
Coppell Pediatrics. (2025, January 17). How to encourage physical activity in children. https://www.coppellpedi.com/my-blog/1270715-how-to-encourage-physical-activity-in-children
Nemours KidsHealth. (n.d.). When your child hates sports. KidsHealth. https://kidshealth.org/en/parents/hate-sports.html

Helping Kids Build a Positive Relationship with Exercise—No Matter Their Interest Level