This blog is primarily aimed at adults and older adults, but because so many kids are homebound and not able to go to school on account of the ongoing pandemic, I thought it would be useful to write a post that helps parents promote kid fitness. What’s more, the foundations of your children’s future health are being laid right now.
Table of Contents
Benefits of Exercise for Children/Adolescents
- Better sleep
- Better mood
- Better grades
- Stronger muscles and better cardio respiratory fitness
- Stronger bones and less body fat
“Evidence indicates that both acute bouts and regular moderate-to-vigorous physical activity improve the cognitive functions of memory, executive function, processing speed, attention, and academic performance for these children.”
(Physical Activity Guidelines for Americans 2nd edition)
What are the physical activity guidelines for children?
Preschool children (ages 3-5)
- According to the CDC, they should be active throughout the day.
- Playtime should be active time.
Children ages 6-17
Aerobic
- 60 minutes of moderate intensity exercise per day—any physical activity that makes their heart beat faster.
- At least 3 times a week, they should participate in vigorous intensity aerobic activity, so they’re breathing fast and their hearts are pounding. Examples of this include running or playing tag.
Muscle-strengthening:
- At least 3 days a week.
- Activities to make their muscles work harder, such as climbing or swinging.
Bone-strengthening:
- At least 3 days a week.
- Bones need pressure to get stronger. Activities such as running, jumping and other weight-bearing exercises strengthen bones.
Ways to promote kid fitness during the day
Before school
- Walking the dog
- Dancing around the living room
- Stretching or practicing yoga
During school
- Playing active games during ‘recess’
- Incorporating movement breaks during the day.
After school
- Playing active games with siblings and parents, or on their own.
- Backyard soccer, basketball, etc. High impact sports help build strong bones.
- Doing household chores like washing the car, raking leaves, vacuuming the house or their room, etc.
Evening
Spend some time as a family being active. It will foster good family spirit, as well as build healthy habits and provide health benefits. Examples include:
- Walks before and after dinner.
- Active games such as shooting hoops, kickball, catch, frisbee, etc.
- While watching TV, use commercial time for activity such as jumping jacks, squats, push ups, etc.
Look for Part II coming up soon.
Are you looking for ways to be more active yourself? Check out 20 Ways to be more active at work.