How much physical activity does my child need?
Types of physical activity (PA) include:
- Aerobics: makes heart beat faster (running, swimming)
- Muscle Strengthening: strengthens muscles.
- 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
| Type of Physical Activity | Examples | ||
|---|---|---|---|
Moderate Aerobics
| Brisk walking | ||
Vigorous Aerobics | Running | ||
Muscle- strengthening | Games such as tug of war | ||
Bone- strengthening | Hopping, skipping, jumping | ||
How can I encourage my child (or adolescent) to be more physically active?
- Encourage them to reduce the time spent sitting or lying down.
- Consider dividing their activity into parts in order to add movement and activity to their daily routine.
- Choose a school that values and encourages physical education and sports.
- Encourage them to join a sport such as cricket, basketball, football or any other game. They will also learn how to work in a team and gain self-confidence.
- Help them find something they enjoy. If they don't like games, they may like dance. If they like the outdoors, they may like hiking, mountain climbing or cycling.
- Instead of using a car or two-wheeler, walk with them to the library or store.
- Involve them in house or garden work. They will also learn to be responsible.
