New Year Resolutions for Families: Building Healthy Movement Habits for 2026

As we welcome 2026, many Singapore families are thinking about fresh starts and new goals. While New Year's resolutions often focus on individual achievements, the start of a new year also presents a wonderful opportunity to establish family habits that benefit everyone—especially our youngest members.

For parents, creating healthy movement habits now can shape your child's relationship with physical activity for years to come. The encouraging news is that building sustainable family fitness routines doesn't require expensive equipment, gym memberships, or hours of free time. It simply requires intention, consistency, and an approach that makes movement enjoyable for the whole family.

‍

Why Movement Matters for Young Children

In Singapore's education-focused environment, it can be tempting to prioritize academic preparation over physical activity. However, research consistently demonstrates that the two support each other. A 2024 meta-analysis published in Frontiers in Public Health found that motor development-focused exercise training showed very large effect sizes in improving gross motor skills in preschool children aged 3 to 6, with structured programs significantly outperforming free play alone.

The benefits extend well beyond physical fitness. Regular physical activity has been linked to improved concentration, better problem-solving skills, and enhanced memory - all essential for school readiness. When children develop strong fundamental motor skills early, they're also more likely to maintain active lifestyles throughout their lives, establishing a foundation for lifelong health and wellbeing.

‍

Age-Appropriate Movement Goals

Understanding what's developmentally appropriate for your child's age helps you set realistic expectations and celebrate meaningful progress. Here's what to focus on at each stage:

Ages 1.5 to 3 (Toddlers)

At this age, children are mastering basic movements and building confidence in their physical abilities. Focus on activities that develop:

• Walking and running with improved coordination and balance
• Climbing on low structures like soft play equipment
• Throwing and catching large, soft balls
• Kicking balls forward with increasing accuracy
• Jumping with both feet leaving the ground

Goal: At least 180 minutes of varied physical activity spread throughout the day, including active play both indoors and outdoors.

Ages 3 to 4 (Preschoolers)

During this period, children refine their movements and begin combining skills. Encourage:

• Running with better control and the ability to change direction
• Hopping on one foot for short distances
• Catching medium-sized balls with two hands
• Balancing on one foot for a few seconds
• Pedaling a tricycle or balance bike

Goal: At least 180 minutes of physical activity daily, with at least 60 minutes of moderate to vigorous activity.

Ages 5 to 6 (Pre-Primary)

As children approach primary school, they're ready for more complex movements and basic sports skills:

• Skipping with coordinated arm and leg movements
• Throwing overhand with accuracy
• Catching smaller balls consistently
• Balancing while walking on a line or beam
• Striking balls with bats or rackets

Goal: At least 60 minutes of moderate to vigorous physical activity daily, plus activities that strengthen muscles and bones three times per week.

‍

Making Movement Enjoyable

The most important factor in building lasting movement habits is ensuring that physical activity feels like play rather than work. Research on play-based learning demonstrates that when children engage in sports through playful exploration rather than rigid drills, they develop not only physical skills but also creativity, problem-solving abilities, and social competence.

‍

Practical Strategies for Playful Movement

Transform everyday activities into games: Walking to the playground becomes an opportunity to hop like bunnies, stomp like elephants, or tiptoe like mice. These simple variations make movement engaging while building different motor skills.

Follow your child's interests: If your child loves animals, create obstacle courses where they crawl like crocodiles, jump like kangaroos, and balance like flamingos. If vehicles capture their imagination, set up a "car wash" where they run through water sprinklers or "refuel" by doing jumping jacks.

Celebrate effort over outcomes: Rather than focusing solely on whether they kicked the ball into the goal, acknowledge their strong kick or their persistence in trying again. This approach builds confidence and maintains focus on enjoyment rather than performance.

Participate actively: Children learn by observation and imitation. When they see you dancing, running, and playing actively, they understand that movement is a natural part of life for people of all ages.

‍

Creating Sustainable Family Routines

Building new habits can be challenging, particularly with Singapore's busy schedules of enrichment classes and family commitments. Here's how to make movement a natural part of your family's daily life:

Start Small and Build Gradually

Rather than completely restructuring your routine, add movement to existing habits. If you already visit the playground on Saturday mornings, extend your stay by 15 minutes. If you have an established bedtime routine, incorporate five minutes of stretching or gentle yoga poses before story time.

A study published in Pediatric Exercise Science in 2024 emphasized the crucial role of parent support in children's motor skill development and physical activity levels. When parents actively participate and create supportive environments, children show significantly better outcomes.

‍

Adapt to Singapore's Weather

Singapore's climate requires flexibility in planning outdoor activities. Having backup options ensures consistency:

For rainy days: Set up indoor obstacle courses using cushions, pillows, and painter's tape. Dance sessions are also effective for burning energy - simply play your child's favorite music and move together. Many HDB corridors and void decks offer covered spaces suitable for running and ball games during light rain.

For hot days: Plan outdoor activities early (before 10am) or late afternoon (after 4pm) when temperatures are cooler. If midday is your only available time, choose shaded parks like Fort Canning Park, or utilize indoor facilities at community centers and sports halls.

‍

Make Movement a Family Priority

Physical activity doesn't require separate arrangements for each family member. Some of the most meaningful moments happen when everyone moves together. Weekend family walks at East Coast Park, cycling sessions at Coney Island, or simple games of catch at your neighborhood park create both physical activity and quality bonding time.

For families with children of different ages, choose activities that can be adapted for varying ability levels. Playing soccer in the park works well - younger children can practice kicking and running while older ones engage in a simple game.

‍

The Benefits of Sport Variety

Many parents wonder whether their child should specialize in a particular sport early. Research indicates that the opposite approach is more beneficial for young children. A 2024 systematic review found that intervention programs promoting a variety of fundamental motor skills were most effective in developing overall motor proficiency among typically developing children.

This is why programs that expose children to multiple sports—such as football, basketball, rugby, tennis, athletics, and hockey—are particularly valuable during the early years. This multi-sport approach allows children to:

• Develop a broader range of motor skills rather than repeating the same movements
• Discover which activities they genuinely enjoy without pressure
• Reduce the risk of overuse injuries associated with repetitive movements
• Maintain engagement through variety and novelty
• Build confidence by experiencing success in different contexts

The primary goal at this age isn't athletic specialization—it's helping children discover the joy of movement and develop the fundamental skills they'll use throughout their lives.

‍

Your Family's 2025 Movement Resolution

Ready to establish your family's movement goals for the year? Here's a framework to guide you:

Our Movement Goal: We will be active as a family for [specific duration] at least [number of days] per week.

How We'll Achieve This:

• Activity 1: [e.g., Saturday morning playground visits]
• Activity 2: [e.g., Tuesday evening active play at home]
• Activity 3: [e.g., Sports class on Sunday mornings]

What Success Looks Like:

• My child will develop [specific skill, e.g., ball catching, balance, running coordination]
• We'll spend more quality time together outdoors
• Movement will feel enjoyable, not obligatory
• We'll celebrate trying new activities, regardless of immediate proficiency

Our Contingency Plans:

• When it rains: [indoor alternative]
• When schedules are full: [10-minute quick movement activity]
• When motivation wanes: [preferred activity everyone enjoys]
• ‍

Starting Fresh in January

January offers natural momentum for introducing new routines. Here's a practical four-week approach to begin your family's movement journey:

Week 1: Assess your current activity levels. Observe how much your child is moving each day and which activities they naturally prefer.

Week 2: Introduce one new movement activity. This could be as simple as a family walk after dinner or attending a trial sports class together.

Week 3: Add a second activity or extend the duration of your first one. Pay attention to what brings your child the most joy.

Week 4: Establish your baseline routine. By now, you'll understand what works with your schedule and what activities genuinely engage your child.

‍

Sustaining Momentum Beyond January

The real challenge isn't beginning - it's maintaining these habits when initial enthusiasm naturally wanes. Here are evidence-based strategies:

- Track progress visually: Create a simple chart where your child can add a sticker for each active session. Visual representation of accomplishments helps maintain motivation.

- Build community connections: Connect with other families who share similar goals. Whether it's weekend playground meetups or joining the same sports program, community support significantly enhances consistency.

- Practice flexibility: Some weeks will inevitably be busier than others. This is normal family life. Focus on progress rather than perfection. If you miss a session, simply resume the next day.

Celebrate milestones: When your child masters a new skill - catching a ball, balancing on one foot, completing an obstacle course - acknowledge this achievement. These celebrations reinforce positive associations with movement.

‍

When to Consider Structured Programs

While informal family movement provides excellent benefits, many parents find that structured sports programs offer valuable complementary support. Organized classes provide social interaction with peers, professional coaching tailored to developmental stages, and exposure to skills that might not emerge during free play.

At Minisport, our 6-sport program is specifically designed for children aged 1.5 to 6, rotating through football, basketball, rugby, tennis, athletics, and hockey. This multi-sport approach aligns with research showing that varied motor skill development leads to superior long-term outcomes. Our small group sessions ensure individual attention while maintaining a fun, pressure-free environment.

If you're considering whether a structured program might benefit your child, we offer free trial classes where you can observe how play-based sports coaching works in practice and determine if it's the right fit for your family's 2025 goals.

‍

Moving Forward Together

As you enter 2026, remember that building healthy movement habits centers on consistency and enjoyment rather than perfection. The research is clear: when children develop strong fundamental motor skills through enjoyable physical activity, they gain benefits that extend far beyond fitness. They become more confident, focused, socially connected, and better prepared for school and future challenges.

Your family's movement resolution doesn't need to be elaborate. It simply needs to reflect your child's interests, fit realistically within your schedule, and remain flexible as your family evolves. Start with manageable steps, acknowledge progress along the way, and watch as movement becomes a natural, joyful part of your family's daily life.

Here's to a 2026 filled with running, jumping, catching, kicking, balancing, and—most importantly—growing together as a family.

‍

Frequently Asked Questions

Q: How much physical activity does my young child actually need?

A: Children aged 1 to 6 should accumulate at least 180 minutes (3 hours) of physical activity throughout the day. This doesn't need to be continuous—it can be distributed across multiple sessions including active play, sports, and movement activities. For children aged 5-6, at least 60 minutes should be moderate to vigorous activity that elevates heart rate.

‍

Q: My child seems less coordinated than peers. Should I be concerned?

A: Children develop at different rates, and there's a wide range of typical development. However, if you observe your child consistently struggling with age-appropriate movements or appearing significantly behind peers, it's worth consulting your pediatrician. Early intervention through targeted activities or occupational therapy can be highly effective. Many children simply need more opportunities for practice in a supportive environment.

‍

Q: We live in a small HDB flat. How can we stay active at home?

A: Limited space doesn't restrict movement options. Consider these space-efficient activities: balloon volleyball (moves slowly and safely), dancing to music, follow-the-leader movement games, obstacle courses using cushions and painter's tape, yoga or stretching routines, indoor bowling with plastic bottles, and treasure hunts involving various movements. Additionally, utilize your void deck, corridors, and nearby neighborhood parks—these are often underutilized resources for active play.

‍

Q: How should I balance screen time with active time?

A: Rather than viewing these as competing priorities, establish clear boundaries. One effective approach is requiring 10 minutes of physical activity for every 30 minutes of screen time. Another strategy involves designating screen-free periods (such as before school and after dinner) dedicated to movement activities. Most importantly, model the behavior you want to see—when children observe you choosing movement over screens, they naturally follow.

‍

Q: Should my 3-year-old enroll in multiple sports classes or focus on one?

A: For young children, variety is more beneficial than intensive focus on a single sport. Research demonstrates that exposure to multiple sports develops a broader range of motor skills and prevents early burnout or overuse injuries. If enrolling in classes, look for programs incorporating multiple sports, or select 1-2 different activities throughout the week rather than multiple sessions of the same sport. At this developmental stage, the goal is exploration and enjoyment, not specialization.

‍

Q: My child prefers quiet activities like drawing and reading. How can I encourage more movement?

A: First, recognize that quiet activities develop important skills including fine motor control and concentration. Some children are naturally more inclined toward calm pursuits. You can gently integrate movement into your child's existing interests. If they enjoy drawing, try outdoor art sessions incorporating nature walks to collect materials. If they love stories, act out books together after reading. Frame movement not as competition for quiet activities, but as a complement that enriches their preferred pursuits.

‍

Q: What if my partner and I aren't particularly active ourselves?

A: You don't need athletic ability or fitness expertise to support your child's active lifestyle. Begin by simply playing with your child—chase games, ball throwing, and dancing require no special skill level. As you engage in movement with your child, you may find your own fitness naturally improving. Children don't need you to demonstrate athletic prowess; they need your engaged participation and enthusiasm. Your willingness to try, embrace imperfection, and move alongside them matters far more than your actual ability level.

Research References

1. Wang, X., & Zhou, B. (2024). Motor development-focused exercise training enhances gross motor skills more effectively than ordinary physical activity in healthy preschool children: An updated meta-analysis. Frontiers in Public Health, 12, 1414152.
   
   
2. Zhang, D., Soh, K. G., Chan, Y. M., & Zaremohzzabieh, Z. (2024). Effect of intervention programs to promote fundamental motor skills among typically developing children: A systematic review and meta-analysis. Child & Youth Services Review, 156, 107320.
   
   
3. James, M. E., Arbour-Nicitopoulos, K. P., Kwan, M., King-Dowling, S., & Cairney, J. (2024). Physical activity and motor skill development during early childhood: Investigating the role of parent support. Pediatric Exercise Science, 37(2), 118-127.
   
   
4. Nilsen, A. K. O., Johannessen, K., Vik, F. N., Aadland, E., Kool Andersen, J. R., Resaland, G. K., Anderssen, S. A., Aadland, K. N. (2024). Effects of a staff-led multicomponent physical activity intervention on preschooler's fundamental motor skills and physical fitness: The ACTNOW cluster-randomized controlled trial. International Journal of Behavioral Nutrition and Physical Activity, 21, 69.
   
   

‍