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Physical activity needs of children and youthFor health benefits, children and youth 5 to 17 years of age should accumulate at least 60 minutes of moderate- to vigorous-intensity physical activity every day. Moderate activities include skating or bike riding. Vigorous activities include running or roller blading and should be performed at least 3 days a week. It is also recommended that activities that strengthen muscle and bone should also be part of their routines at least 3 days a week. Keep in mind that more daily physical activity provides greater health benefits. Children are naturally energetic, but without encouragement, they may become inactive. These days, many children spend more and more time sitting – in class, on a school bus, using the computer, playing video games, or watching TV. As a result, more than half of Canadian children aren’t active enough for their health and development. Be a good role model It’s up to you as a parent to keep your kids active. One way is by being a good role model. If your children see you make physical activity a priority, they will take note. Research shows that active parents have active children. Here are some ways you can get them active:
Keep them moving Physical activity strengthens their hearts and helps kids and teens maintain a healthy weight and healthy blood pressure, which may lower their risk of developing heart disease and stroke as they age. It’s beneficial to start early, as active kids are more likely to become fit adults. For health benefits, children and teens should accumulate at least 60 minutes of moderate- to vigorous-intensity physical activity daily. This should include both vigorous-intensity activities at least 3 days per week and activities that strengthen muscle and bone at least 3 days per week. Being active for at least 60 minutes every day can help children and teens:
Reduce sitting time For health benefits, children 5 to 17 years of age need to reduce the time they spend sitting every day. This may be achieved by limiting recreational screen time including TVs and computers to no more than two hours a day. Try reducing the time your kids sit in cars or on school buses as well as limiting the time they spend sitting or being indoors for extended periods. It’s not a matter of trying to fit something else into their busy day. Instead, you simply need to encourage your children to trade some inactive time in front of a computer or sitting on a bus for other choice activities such as dancing to music or walking to school. Read more about the Canadian Sedentary Guidelines for Children and Youth. Unstructured activities are good for kids Organized sports can be valuable, but they’re not the only solution. Not all children and teens like competition. As well, unorganized sport and unstructured activity have been shown to be especially beneficial in preventing children from becoming overweight, perhaps because the emphasis is not on winning but on fun, which may encourage participation. Here are some ideas for unstructured activities:
Family activities may include:
One day at a time Your kids don’t have to make the change all at once. They may start by being active 10 minutes a day, increasing the time each week until daily activity becomes part of their healthy lifestyle. Children are naturally active so they may be doing some light or moderate activity already. Try increasing active periods by 10 minutes and reducing screen time by 10 minutes every few days to make being active a part of their daily routine. Canadian Physical Activity Guidelines for Children Canadian Physical Activity Guidelines for Youth Last reviewed: March 2011 |
