Childhood and adolescence are critical periods for developing movement skills, learning healthy habits, and establishing a from foundation for lifelong health and well-being. Regular physical activity in children and adolescents promotes health and fitness. Hence, youth who are regularly active also have a better chance of a healthy adulthood.
So they might just need a little encouragement to keep it going during the teen years.
The questions are: Which exercise ? And How much exercise is enough?
It’s recommended that children and adolescents ages 6 through 17 years should do 60 minutes (1 hour) or more of moderate-to-vigorous physical activity daily:
Most of the 60 minutes or more per day should be either moderate- or vigorous-intensity aerobic physical activity and should include vigorous-intensity physical activity on at least 3 days a week.
As part of their 60 minutes or more of daily physical activity, children and adolescents should include muscle-strengthening physical activity on at least 3 days a week.
As part of their 60 minutes or more of daily physical activity, children and adolescents should include bone-strengthening physical activity on at least 3 days a week
What Is Aerobic ( Moderate Intensity ) ?
Aerobic is the activity that require moderate effort for most young people such as:
- Active recreation, such as hiking, skateboarding, and rollerblading, bicycle riding, brisk walking, dancing.
- Playing games that require catching and throwing, such as baseball and softball
- House and yard work, such as sweeping or pushing a lawn mower
- Some video games that include continuous movement
What Is Aerobic ( Vigorous Intensity )?
There is good evidence vigorous activity can bring health benefits over and above that of moderate activity. 1 minute of vigorous activity provides the same health benefits as 2 minutes of moderate activity.
Vigorous Aerobic Activities include:
- Active games involving running and chasing, such as tag
- Martial arts
- Sports such as soccer, swimming, and tennis
What Is Muscle-strengthening Activity?
Muscle-strengthening activities make muscles do more work than usual during activities of daily life. This is called overload, and strengthens the muscles. Muscle-strengthening activities can be unstructured and part of play, such as playing on playground equipment, climbing trees, and playing tug-of-war. Or they can be structured, such as lifting weights or working with resistance bands.
Some other examples of Muscle-strengthening activities:
- Games such as tug of war
- Resistance exercises using body weight, resistance bands, weight machines, hand-held weights
- Some forms of yoga
What Is Bone-strengthening Activity ?
Bone-strengthening activities produce a force on the bones of the body that promotes bone growth and strength. This force is commonly produced by impact with the ground. Those exercises include:
- Jumping rope
- Sports that involve jumping or rapid change in direction
How To Encourage Your Child To Be Physically Active?
You can’t just lazily sit on the couch and tell your child to be active. Be a role model and Get yourself in the game ! Children who regularly see their parents enjoying sports and physical activity are more likely to do so themselves. Moreover, help your child find a sport that she enjoys. The more she enjoys the activity, the more likely she will continue it. Get the entire family involved. It is a great way to spend time together. And don’t forget to balance a healthy diet as well.