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Right sports and activities for young kids

Finding the right sports and activities for your kids at different ages can be challenging but also rewarding.

The appropriate activities will evolve as your kids grow and develop new skills. Here are some age-appropriate recommendations, along with tips to keep your kids active and injury-free:


Toddlers (6 months-3 years old):

At this age, it's best to focus on very basic activities to build coordination and motor skills. Some good options include:

• Swimming

Swimming lessons can be started as early as 6 months old and are a great low-impact activity to build strength and skills.

• Tumbling

Gymnastics classes or open play at a trampoline/bounce house facility are fun for toddlers and help build balance and jumping abilities.


• Dance

Creative movement or very basic dance classes are entertaining for toddlers and help develop rhythm and coordination.


Young Kids (4-7 years old):

At this age, kids can participate in more structured sports and activities. Some options include:

• Rugby

Improve their physical fitness and coordination while teaching them valuable teamwork and sportsmanship skills.

• Self Defense/Martial Arts

A great way to teach children better situational awareness and ability to protect onself from harm. Additionally, it can also help reduce stress and anxiety levels.

• Athletic Program

An all-rounded athletic program can improve overall fitness and prevent injuries by incorporating a variety of exercises that target different muscle groups and movement patterns. This can help improve strength, endurance, flexibility, balance, and coordination, while also preventing boredom and keeping you motivated to continue exercising.

Recommendation: Take your children fitness abilities to the next level with our children's sports program. We have a wide variety of coaches who are experts in the field of rugby, self defense, martial arts and athletic training. Kickstart your own group today. Contact us!

While sports and activities can provide many benefits for children, it's important to take steps to prevent injuries. Some tips for injury prevention include:

• Make sure kids are wearing proper safety gear like helmets, pads, and protective eyewear for activities like biking, skating, baseball, etc.

• Choose activities that match a child's age, size, and physical abilities. Don't push kids into activities they are not ready for physically.

• Ensure kids stay hydrated and get enough rest/recovery time between activities or training sessions. Lack of sleep or hydration can increase the risk of injuries.

• Get kids appropriate coaching guidance so they can learn proper form and technique for their activity. This helps reduce the risk of injuries from overuse or improper technique."


Kids will participate in exciting obstacle courses, track and field practices and other fitness challenges while making new friends and learning the value of an active lifestyle.

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Writer's Bio

Jasmine is the research and administrative intern at Qintensity, a health and wellness consultation institute. She grew up in Hong Kong and studied overseas in Canada for a couple of years, currently studying Biomedical Science at CUHK. She is passionate about laboratory medicine and seeking clinical solutions to health problems. She is also empowered to educate people on proper exercising and nurturing their overall wellness using her science background due to her interest in fitness and mental health.

Credentials Highlights: Bachelor’s Degree in Biomedical Science at The Chinese University of Hong Kong (ongoing); HKPFA Certified Physical Fitness coach, Certified CPR

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