Regular physical activity helps a child grow physically and supports their overall health.
Parents and caregivers should encourage active play, playground time, and participation
in sports whenever they can.
Some benefits include:
- Better cardiorespiratory fitness: Aerobic activities such as running, cycling, swimming, and dancing help
strengthen the heart muscle and improve its efficiency. They also increase cardiac output, allowing the heart to pump oxygen-rich blood more effectively throughout the body. - Strong bones and muscles: Weight-bearing exercises, such as running, jumping, and resistance training, help stimulate bone tissue growth and increase bone density. Exercise also stimulates muscle fibers, leading to increased muscle mass and strength. Well-developed muscles support better posture and overall physical performance.
- Weight management: Exercise increases energy expenditure, helping children burn calories and maintain a moderate weight. It also helps regulate metabolism, the process of converting food into energy.
- Coordination and motor skills: Exercise helps improve coordination, balance, and motor skills in children. Activities involving body movements challenge children to coordinate their muscles and movements effectively, promoting the development of neuromuscular connections and enhancing overall motor skills.
- Cognitive development: Exercise
positively impacts cognitive function and academic performance. Physical activity increases blood flow and oxygen delivery to the brain, enhancing cognitive abilities such as attention, memory, and problem-solving skills. - Mental and emotional well-being: Exercise promotes positive mental health and emotional well-being. Physical activity stimulates the release of endorphins, the “feel-good” hormones, which reduce stress, anxiety, and symptoms of depression. Regular exercise also boosts self-esteem, improves body image, and promotes a positive self-perception.
The recommended amount of exercise for children varies based on their age and developmental stage.
It is best for preschoolers — or children ages 3–5 five years, approximately — to be physically active during the day and during play. However, there are no specific guidelines for how much exercise they need.
The Centers for Disease Control and Prevention (CDC) recommend that school-aged children and adolescents — those around 6–17 years old — do at least
Activities for children to try
Some activities that promote physical fitness and overall well-being in children include:
- Active play: This involves unstructured playtime, such as running, jumping, climbing, and playing tag.
- Cycling: Riding a bicycle is a fun activity that helps improve cardiovascular fitness, leg strength, and coordination.
- Dancing: Dancing is an excellent way for children to express themselves creatively while improving cardiovascular endurance, coordination, and flexibility.
- Skipping rope: Skipping rope is a simple and effective exercise that improves cardiovascular fitness, coordination, and rhythm.
- Playground activities: Common playground equipment such as swings, slides, and climbing frames engage various muscle groups and improve balance and coordination.
- Yoga: Children can try age-appropriate in-person yoga classes or online resources. Yoga can enhance flexibility, balance, and mindfulness.
Sports: Organized sports sucResearch shows that poverty and not having access to facilities are big barriers to kids getting the exercise they need.
- Potential hurdles;
Research shows that poverty and not having access to facilities are big barriers to kids getting the exercise they need.
A 2020 study found that families with financial problems and poor neighborhoods often can't use health-promoting resources. Other research shows the same.
For example, a 2017 study in low-income Colorado communities found that even though parents wanted their kids to be active, they faced big challenges like:
- Unfair conditions in their neighborhoods and high costs
- Limited access to good facilities
- Crime and unsafe traffic in public areas where kids might play
- Long work hours for parents.
- Be a role model: Show kids the importance of physical activity by living an active lifestyle yourself.
- Make it fun: Kids are more likely to enjoy being active if it's exciting. Include games, challenges, and playful activities in their exercise routines.
- Encourage active transportation: If it's safe, have kids walk or bike to school or nearby places instead of always driving. This boosts their activity levels and teaches them about sustainable travel.
- Offer variety: Let kids try different activities and sports to see what they enjoy most.
- Do family fitness: Plan regular family activities like walks, bike rides, or dance parties. This not only keeps everyone active but also creates bonding time and positive memories.