Importance of physical activity in Children
- Regular exercise has many health benefits for children and young people:
- Improving fitness
- Providing an opportunity to socialise
- Increasing concentration
- Improving academic scores
- Building a stronger heart, bones and healthier muscles
- Encouraging healthy growth and development
- Improving self-esteem
- Improving posture and balance
- Lowering stress
- Encouraging a better nights sleep
How much exercise should my child do?
The amount of exercise that your child should be doing depends on your child’s age.
-
Children under 5 who are not yet walking
Activity from an early age should be encouraged as it benefits a child’s development. It enhances and promotes the development of motor skills, bones and muscles, cognitive and social skills.
Physical activity is any movement at this age.
Examples are:
- Floor-based play in different positions – this could include ‘tummy time’, rolling, or reaching for toys
- Water-based activities
- Consider the environment to stimulate movement experiences
You should ensure there is a good balance of activity and rest, so minimise long periods of time in the same position such as time strapped into car seats or carriers, and time spent in front of a TV or other screens.
-
Children under 5 who are walking by themselves
Your child should be active for at least a total of 180 minutes (three hours) a day. This does not have to be all at once so their physical activity can be spread throughout the day.
Physical activity can be unstructured active play or structured exercise of varying intensities. Movement skills gained at this young age set the scene for movement skills such as balance and co-ordination when older.
Examples are:
- Running or playing in the park
- Throwing and catching games
- Climbing or obstacle courses
- Using a scooter
- Walking to and from the shops
- Trampolining
Children this age should not be inactive for long periods of time, except for when they are asleep. So minimise time spent watching TV or on computer games, or time spent in a push chair.
-
Children and young people 5-18 years
Children and young people in this age bracket should take part in moderate to vigorous physical activities for at least 60 minutes (one hour) every day, and this can be up to several hours.
Moderate intensity activity means working hard enough to raise your heartbeat, so you breathe harder and begin to sweat, but are still able to talk.
Examples are:
- Bike riding
- Briskly walking the dog
- Playing frisbee in the park
- Martial arts
Vigorous intensity activity means that your heart rate and breathing are harder and faster but talking is more difficult.
Examples are:
- Running
- Rollerblading
- Swimming
- Playing a sport
Your child should be doing higher intensity and resistance activities three days a week, as these will help to strengthen muscles and bones.
Examples are:
- Gymnastics
- Tennis
- Skipping
- Climbing playground equipment
- Body resistance exercises, such as sit-ups and push-ups
Children and young people of all ages should avoid spending long periods sitting down without moving. They should minimise time spent using computers or watching TV, and take regular breaks from studying.
Useful links