Children in Grand Rapids – Keeping Them Active and Healthy

A child’s job is to play—and in Grand Rapids, MI, there are plenty of ways to keep kids moving all year long. From neighborhood parks to indoor recreation centers, making physical activity part of your child’s daily routine supports their health, happiness, and development.

Physical activity in childhood helps build lifelong healthy habits. In West Michigan, where long winters and busy school schedules can make it tempting to stay indoors, being intentional about movement is especially important.

Why Keeping Kids Active Matters

Regular physical activity offers children in Grand Rapids many benefits, including:

  • Opportunities to make new friends
  • Improved social skills and teamwork
  • Stronger heart and lung health (cardiovascular fitness)
  • Support for a healthy weight
  • Better posture and stronger bones and muscles
  • Improved balance, coordination, and flexibility
  • Better sleep patterns
  • Increased self-esteem and confidence
  • Improved concentration and school performance
  • Healthy ways to relax and manage stress

Activities can range from moderate (like walking or bike riding) to vigorous (like running or competitive sports). Both are important for children’s health.

If you have concerns about your child’s health or ability to exercise, talk with your pediatrician or a local provider at Spectrum Health, Trinity Health Grand Rapids, Metro Health, or Mercy Health before starting a new activity routine.

Children Learn by Example

Kids in Grand Rapids are more likely to be active if they see their parents and caregivers being active too. Research consistently shows that parent involvement increases a child’s participation in physical activity.

Ways to Set a Good Example

  • Model regular activity
    Let your child see you walking, stretching, biking, or doing yard work. Make it part of your normal day, not just “exercise time.”

  • Let them choose activities
    Ask your child what they enjoy—maybe it’s soccer at a local park, dancing in the living room, or biking along the Grand River. Children are more likely to stick with activities they help choose.

  • Promote body acceptance
    Encourage respect for different body shapes, sizes, and abilities. Focus on what bodies can do, not how they look.

  • Talk about social benefits
    Remind your child that being active is a great way to make friends, build confidence, and feel part of a team or group.

  • Teach coping skills
    Help your child handle different activity environments—crowded gyms, competitive games, or trying something new. Practice positive self-talk and good sportsmanship.

Limiting Screen Time in a Digital World

In every Grand Rapids neighborhood, screens are part of daily life—TV, tablets, phones, and video games. But too much screen time can crowd out healthy movement.

Healthy Screen Time Habits

  • Aim to limit recreational screen time to less than two hours per day.
  • Choose specific programs or games, instead of letting screens run in the background.
  • Turn off the TV or device when the program is over.
  • Keep screens out of bedrooms when possible.
  • Remember: when you scroll less, your children usually do too.

Replacing some screen time with active play—indoors or outdoors—can significantly improve your child’s health and mood.

Start Good Habits Early

Young children are naturally active. In Grand Rapids, you can build on this by giving them lots of chances to move, explore, and play.

Simple Ways to Encourage Movement

  • Say “yes” to active play
    When your child asks to kick a ball, play tag, or jump around—join them when you can.

  • Teach basic movement skills
    Practice:

    • Throwing and catching a ball
    • Jumping and hopping
    • Skipping and running
    • Balancing on one foot

    Children with stronger basic movement skills tend to enjoy sports and active play more, and are less likely to avoid physical activity.

  • Make it fun, not stressful
    Focus on effort and enjoyment, not performance or “being the best.”

Use Local Playgrounds and Parks in Grand Rapids

The Grand Rapids area offers many parks, trails, and playgrounds that make it easy to keep kids active.

Ideas for Outdoor Play

  • Visit local parks such as Riverside Park, Millennium Park, Ah-Nab-Awen Park, or Wilcox Park.
  • Help your child learn to use playground equipment safely—climbing, sliding, swinging, and balancing.
  • Join in the fun yourself. When parents play too, kids often stay active longer and enjoy it more.

Try Age-Appropriate Classes

Consider enrolling your child in:

  • Toddler and youth gymnastics
  • Youth soccer, basketball, or flag football
  • Dance or movement classes
  • Martial arts or swimming lessons

Check local community centers, Grand Rapids Parks and Recreation programs, YMCA locations, and private clubs for offerings.

Make Family Time Active

Physical activity doesn’t have to be a formal “workout.” Many everyday activities around the house or neighborhood help kids stay active.

Active Family Ideas at Home

  • Involve kids in:

    • Gardening or raking leaves
    • Shoveling light snow (for older children)
    • Washing the car
    • Sweeping, mopping, or tidying up

  • Turn on music and:

    • Have a family dance party
    • Play movement games like freeze dance or follow-the-leader

Regular family involvement shows children that activity is a normal, enjoyable part of life in Grand Rapids.

Walk and Bike Around Grand Rapids

Whenever it’s safe and practical, choose walking or biking instead of driving short distances.

Everyday Movement Ideas

  • Walk short distances instead of taking the car
    Walk to nearby parks, friends’ houses, the library, or local shops when possible.

  • Encourage walking or biking to school
    If your route is safe:

    • Walk with your child
    • Organize a “walking school bus” or bike group with neighbors

  • Take regular neighborhood walks
    With young children, start with stroller walks, then gradually encourage them to walk part or all of the way as they grow.

Any movement counts—structured sports, free play, or simple walks around the block all benefit your child’s health.

Fun Activities That Don’t Feel Like Exercise

Grand Rapids families can stay active while having fun together. Try:

  • Rollerblading or skateboarding (with helmets and protective gear)
  • Jumping on a backyard or indoor trampoline (with safety precautions)
  • Flying a kite at a local park
  • Riding bicycles on local bike paths or along the Grand River
  • Playing family games of table tennis, catch, or frisbee
  • Swimming and splashing at a local pool or aquatic center
  • Walking the dog on neighborhood sidewalks or trails
  • Dancing at home to your favorite music

These activities help children associate movement with fun, not just “exercise.”

Staying Active During West Michigan Winters

Grand Rapids winters can be long, snowy, and cold—but kids still need to move. With a little planning, your family can stay active even when it’s freezing outside.

Outdoor Winter Activity Ideas

  • Dress warmly in layers, hats, gloves, and waterproof boots.
  • Explore local parks or trails in winter—see how different they look in the snow.
  • Go sledding on safe hills.
  • Try snowshoeing or cross-country skiing if available.
  • Walk around your neighborhood, even on cold days, for short bursts of activity.

Let your child see how places like Lake Michigan beaches or local rivers look in different seasons. Splashing through puddles in fall or spring—wearing raincoats and boots—can be just as fun as summer play.

Indoor Activity Options

On very cold or icy days, try:

  • Indoor swimming at community pools or fitness centers
  • Indoor trampoline parks
  • Indoor climbing walls
  • Table tennis, mini-basketball hoops, or balloon volleyball at home
  • Indoor obstacle courses using pillows, tape lines, and furniture (safely arranged)
  • Youth sports leagues or open gym times at local recreation centers

Check with Grand Rapids Parks and Recreation, local YMCAs, and community centers for winter programs and open gym times.

How Much Activity Do Children Need?

According to United States physical activity guidelines, most children ages 5–12 years should aim for:

  • At least 60 minutes of moderate to vigorous physical activity every day
  • A mix of:
    • Aerobic activities (like running, biking, or active play)
    • Muscle-strengthening activities (like climbing, gymnastics, or playground play)
    • Bone-strengthening activities (like jumping, hopping, or running)

You don’t have to do all 60 minutes at once—short bursts of activity throughout the day add up.

If your child has a chronic condition, disability, or special health need, talk with your child’s healthcare provider in Grand Rapids about safe activity options and any necessary modifications.

Local Grand Rapids Resources for Active Kids

You don’t have to do this alone. Many local organizations support children’s health and physical activity:

  • Healthcare Providers

    • Spectrum Health, Trinity Health Grand Rapids, Metro Health, and Mercy Health offer pediatric care, wellness programs, and guidance on healthy lifestyles.

  • Public Health Resources

    • Kent County Health Department and Grand Rapids Public Health provide information on children’s health, nutrition, and physical activity programs.

  • Community & Recreation

    • Grand Rapids Parks and Recreation for sports leagues, classes, and park information
    • Local YMCAs and community centers for swimming, sports, and youth programs
    • School-based sports and after-school activity programs

If you need help getting your child more active, ask your pediatrician or family doctor for referrals to local programs and services.

Keeping children active in Grand Rapids, Michigan, is about making movement a natural and enjoyable part of everyday life—at home, at school, and in the community. With our parks, trails, recreation programs, and strong healthcare network, families have many options to support healthy, active kids all year long.