A Parent’s Guide to Physical Activity for Kids

Physical activity has many benefits for children. Being active is important to help kids grow and develop. Did you know? Physical activity can also help children:

• Lower the risk of childhood overweight and obesity
• Promote fitness and bone health
• Increase self esteem and social skills
• Increase concentration, help improve academic performance in school
• Improve sleep
• Promote heart health and lower the risk for heart disease and Type II diabetes

Even though increasing physical activity can seem like a challenge, the benefits are worth it! Read on to learn more about physical activity and get tips on how to encourage your children to get active.

Habits formed early can last a lifetime. 

HOW MUCH PHYSICAL ACTIVITY DO CHILDREN NEED? 

Children and youth need a total of at least 60 minutes of moderate to vigorous physical activity per day. The 60 minutes doesn’t need to be done all at once to see health benefits. Any activity done for 10 minutes or more can count towards the total of 60 minutes per day.

• Moderate aerobic activities make you sweat a little and breathe harder.
• Vigorous aerobic activities make you sweat a lot and be out of breath.
• Strengthening activities that build muscles and bones.

Three days a week should include activities that strengthen muscles and bones like sit ups, jumping and swinging on playground swings and bars. Vigorous activities such as running, swimming and biking should also be included at least 3 days per week.

HOW CAN I GET MY CHILDREN MORE ACTIVE? 

Here are some budget-friendly ideas to get the kids up and moving:

• Play outside!

Encourage your kids to play outside before homework time and dinner.

Any activity is better than no activity. But more is even better!

The longer the kids are active the better! Encourage them to play tag, hide and seek, jump in the leaves or build a castle in a sandbox. Arrange an outdoor treasure hunt, search for bugs and rocks. My toddler love going for a family bike ride. Head to different areas to discover new neighbourhoods and trails.

• Walk, run or skip!

Go for a walk after dinner or head to the neighbourhood park before starting bedtime routines. This is also a good time for older children and teens to be active before working on homework. A little running around can help them think clearer and be more efficient when doing their homework.

• Join a program that includes regular physical activity

Check your community or child’s school for programs near you like dance, taekwondo, karate, basketball, volleyball, indoor soccer, swimming lessons, yoga, gymnastics, trampoline, or figure skating.

• Let’s Dance!

Dancing is popular for both boys and girls. Turn on your favourite music and dance! There are many different kinds of dancing; find one that is right for you. A few examples are hip hop, belly dancing, tap, jazz and salsa. My favourite is Zumba. Many cultures are famous for their styles of dances. Experience a dance from across the globe!

BOTTOM LINE

Physical activity can be easy and fun. Be a role model and get active with your children so that the whole family will benefit.

If you would like to take advantages of more tips, resources and advice on nutrition for children, check out my service.