Try to incorporate physical activity into your children’s daily lives so
that it becomes a habit and something that they also do at weekends and
in the holidays when they aren’t at school. Photo/FILE
NATION MEDIA GROUP
By Polly Kerr, Bupa Health Information Team
In Summary
- The World Health Organisation recommends that children and young people aged five to 17 need to do at least 60 minutes (one hour) of moderate to vigorous intensity physical activity every day.
- Try to encourage children to be active as soon as possible after birth.
- Exercise can be done at different intensities, although for children under five, the time they spend exercising is more important than the intensity.
The amount of activity that children do has important effects on their health.
Keeping physically active can reduce the risk of
them developing many serious diseases in later life and help them
maintain a healthy weight.
It’s also important to set a pattern of regular
exercise in the early years, with the aim that this will be continued
throughout life.
Why all the fuss?
We are always being told that physical activity is
important for our health. You can’t open a newspaper or turn on the TV
without hearing something about it.
However, do you know exactly why it’s important or
why inactivity is a problem, especially for children? Regular physical
activity can benefit your child by:
• reducing the risk of some chronic diseases in later life, such as heart disease and type 2 diabetes
• helping to develop strong muscles and bones
• helping to maintain a healthy weight
• developing co-ordination and movement skills
• giving your child an opportunity to make friends
• reducing anxiety and stress
• boosting self-esteem and confidence
• encouraging your child to be active in later life
What counts?
Try to encourage children to be active as soon as
possible after birth. Exercise can be done at different intensities,
although for children under five, the time they spend exercising is more
important than the intensity.
Moderate intensity activity means your child’s
breathing and heart rate will increase and he or she will feel warm.
Your child should still be able to talk without panting in between his
or her words.
Vigorous intensity activity means that your
child’s breathing will be much stronger and his or her heart rate will
increase rapidly. Your child will find it difficult to hold a
conversation.
Some examples of moderate intensity activities include:
• brisk walking
• active play – such as using playground equipment
• cycling or using a scooter
Some examples of vigorous intensity activities include:
• swimming
• dancing
• playing football
The World Health Organisation recommends that
children and young people aged five to 17 need to do at least 60 minutes
(one hour) of moderate to vigorous intensity physical activity every
day.
This may seem like a lot but it can be spread out
during the day, provided it’s done in periods of at least 10 minutes,
and can include physical education lessons and playing with friends
after school.
Children should do activity that helps to
strengthen their bones and muscles, such as dancing, jumping or
aerobics, at least three times a week. This will also improve
flexibility and co-ordination
It’s important that your child spends as little time as possible being inactive, such as watching TV or playing computer games.
Instead, encourage your child to do something that
gets him or her moving around – it might be easier than you think, even
just playing a computer game that involves some activity is better than
sitting still in front of the screen.
Getting active
Although children are often active at school in some lessons or at lunchtime, it’s important that they keep this up at home.
Try to incorporate physical activity into your
children’s daily lives so that it becomes a habit and something that
they also do at weekends and in the holidays when they aren’t at school.
Some ways in which children can include physical activity in their weekly routine are described below.
• If it’s possible, encourage your child to walk or cycle to and from school.
• Joining a sports club or dance class is an opportunity for your child to exercise and make friends at the same time.
• Persuade your child to help out with household chores – you could offer a small reward as an incentive.
• Make exercise a family affair – go to the park,
swimming pool or for a bike ride at the weekend. This is also a good
opportunity for you to enjoy getting active together.
Keep on moving
As a parent, it’s important that you help to keep
your child motivated to do exercise. This might be by varying
activities, or by encouraging and praising your child as he or she
improves.
However, one of the best ways to encourage your
child to exercise is to set an example – be an active role model and
organise activities that you can do together.
There are a number of things you can do to help your child get active. Some ideas are listed below.
• Suggest going to the park to play football or a game of rounders, cricket or frisbee.
• If possible, provide equipment for your child,
such as a skipping rope, hula-hoop or football, so that he or she can
play actively even on his or her own.
• Find out what sports and team activities are available near to where you live.
• Make exercise a treat by organising a day trip to an adventure play park or an ice skating rink, for example.
• When it’s safe to do so, teach your child to ride a bike or scooter.
Remember that you play an important role in
helping your child to get active. It doesn’t need to cost anything and
any activity counts towards the daily recommendation.
Make it enjoyable and fun for both you and your child.
Action points
• Children and young people aged five to 17 years
old need to do at least 60 minutes (one hour) of moderate to vigorous
intensity physical activity every day.
• Encourage your child to do activity that helps
to strengthen his or her bones and muscles, such as dancing, jumping or
aerobics, three times a week.
• Limit the amount of time your child spends being inactive, such as watching TV and playing on the computer.
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