Children and Exercise. How much Physical activity do they need?

Children and Exercise. How much Physical activity do they need?
Many studies and researchers conducted all around the world suggest that children aged 5 and older need at least an hour of physical activity on a regular basis.

To maintain a basic level of health and fitness, children need to do:
  • At least 60 minutes of regular physical activity- this should range from moderate activity such as walking, cycling, playing in the playground etc, to vigorous activities such as running, swimming etc
  • On 3 days of a week, these activities involve exercises for strong muscles and bones such as hopping, skipping and sports such as tug of war, football etc
Children should reduce the time they spend sitting at one particular place for extended periods of time which includes watching TV, playing computer games and travelling by car when they can walk or cycle.
Being active for at least 60 minutes a day is linked to better health, stronger bones and muscles, better immunity against diseases and higher levels of self-esteem.
What counts as a Moderate activity?
Moderate activity raises the heart rate and makes you sweat. It offers enormous benefits in terms of mood, health and weight.
Examples of activities that require moderate effort for most of the young people includes
  • Walking
  • Playground activities
  • Skate boarding
  • Cycling
  • Roller Skating
What counts as a Vigorous activity?
Vigorous activity is a physical activity done with a comparatively large amount of effort. A thumb rule is that 1 minute of vigorous activity provides the same health benefits as 2 minutes of moderate activity.
Examples of activities that require vigorous effort for most of the young people includes
  • Running
  • Swimming
  • Gymnastics
  • Martial arts such as karate
  • Sports like football, rugby etc
What activities strengthen muscles?
Muscle strength is important for all daily activities. For children, muscle strengthening activities are those that require them to lift their own bodyweight.
Examples of muscle- strengthening that are suitable for children include
  • Gymnastics
  • Tree or Rope climbing
  • Press-ups, sit-ups and other similar exercises
  • Games like football, rugby, tennis etc
What activities strengthen bones?
The most important time for building a strong and fit body is during childhood and adolescence. Having strong bones in childhood itself will lay a foundation for bone health throughout life.
Examples of bone-strengthening activities for children include
  • Rope skipping
  • Walking and Running
  • Martial arts
  • Sports like football, basketball etc
It is the utmost responsibility of parents to make sure that their children participate in regular physical activities. They must ensure that their children’s health is their most important priority.
Exercise with your child/children to make your health better while helping your child to develop sound exercise habits. Your child will see yourself as a role model. Your child will more likely be physically active if you make physical activity a family priority.

http://blog.fitsapp.in/2019/10/12/children-and-exercise-how-much-physical-activity-do-they-need/
Location: Telangana, India

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