For Appointments: 0877 - 6690000, 7993933777

Toll Free No: 1800-208-6777

For Appointments: 0877 - 6690000,
7993933777

Toll Free No: 18002086777

Types of physical activity (PA) include:

  1. Aerobics : makes heart beat faster (running, swimming)
  2. Muscle Strengthening : strengthens muscles.
  3. Bone Strengthening : strengthens bones.

What are the benefits of PA?

Regular physical activity (PA) is good for children's bodies. It promotes growth and development in young children (ages 3 – 5 years). It is also important for older children and adolescents to grow strong bones and muscles, build endurance and maintain a healthy weight.

Studies have revealed that any kind of physical activity, ranging from moderate to vigorous, serves to enhance children's critical thinking abilities, helping improve their school performance.

Children and young adults who exercise regularly are more likely to exercise as adults and will seek fitness throughout their lifespan. The single strongest predictor of fitness and well-being in later life was whether someone played a varsity sport in high school (2014 World War II Veterans study, 2014)

How much physical activity does my child need?

Exercise should be encouraged throughout the day for younger children (ages 3 to 5 years).

Older children and adolescents (6-17 years) should exercise for at least 60 minutes a day. This should include muscle-strengthening and bone-strengthening exercise at least 3 times a week

Type of Physical Activity

Type of Physical Activity & Examples

Examples

Moderate Aerobics
(strenuous enough to burn 3-6 times as much energy/minute compared to sitting quietly)

Brisk walking, Bicycle riding (plain road), Hiking, swimming, Games that require catching and throwing, (cricket, throw ball, badminton) garden work, housework such as sweeping

Vigorous Aerobics
(strenuous enough to burn > 6 times as much energy/ minute)

Running Bicycle riding (may include hills) ,Games that require running (tag), Jumping rope, Martial arts (Karate, Tae Kwan Do), Sports (Soccer, Basketball, Swimming, Tennis) , Vigorous dancing
https://marathonkids.org/pe-running-games/

Muscle- strengthening

Games such as tug of war push-ups, squats, Climbing rope, tree or playground equipment, Yoga, Resistance exercise using weights, resistance bands and hand held weights (should have supervision initially) https://forkidsplus.com/30-strength-exercises-for-kids/

Bone- strengthening

Hopping, skipping, jumping
Running , Sports that require, jumping or rapid changes in direction

How can I encourage my child (or adolescent) to be more physically active?

Types of physical activity (PA) include:

  1. Aerobics : makes heart beat faster (running, swimming)
  2. Muscle Strengthening : strengthens muscles.
  3. Bone Strengthening : strengthens bones.