How Much Physical Activity Do Children Need?

How Much Physical Activity Do Children Need?

How Much Physical Activity Do Children Need? - ShapeDown

Every day, kids should play outside for at least an hour. Children and teens can accumulate physical activity during the day, in short spurts of 10 minutes or longer, as long as it is age-appropriate and enjoyable.

For most of the hour, kids should engage in aerobic activity, defined as play that raises the heart and breathing rates. Have your kids participate in aerobic exercise at a moderate level at least three times a week.

Children need to be physically active. Parents must keep their children busy according to physical activity guidelines provided by health professionals. As your children age, their behavior through material activity changes.

What Is Physical Activity?

What Is Physical Activity? - ShapeDown

According to the World Health Organization (WHO), physical activity is any physiological movement generated by muscle tissue that results in energy expenditure. Movement of any kind, whether for recreation, transportation, or as part of one’s job, is considered physical activity. Regarding health benefits, vigorous physical activity of any intensity is beneficial.

Walking, bicycling, skating, games, active recreation, and play are great activities to get moving, and they’re accessible to people of all ages and fitness levels.

Noncommunicable illnesses like heart disease, strokes, diabetes, and numerous types of cancer can be prevented or kept under control by regular physical exercise. In addition to protecting against hypertension and helping kids keep the healthy weight they want, it can also boost their emotional health, longevity, and a general sense of well-being.

Three Types of Physical Activity

Three Types of Physical Activity - ShapeDown

Children of all ages benefit from engaging in the following three sorts of physical pursuits:

Aerobic activity

A kid’s daily exercise should consist of aerobic activity, including brisk walking and running.

Muscle Strengthening Activities

Activities like push-ups, sit-ups, tree-climbing, and athletics strengthen muscles and should be incorporated into a child’s routine at least three times a week.

Bone Strengthening Activities

Children should engage in bone-building activities at least three days a week, such as a football or bouncing rope.

How Much Exercise Is Enough?

How Much Exercise Is Enough? - ShapeDown

A child’s daily activity level can be encouraged by parents and caregivers. As part of its Regular Exercise Guidance for Americans, the U.S. Department of Health and Human Services suggests:

For School-Age Kids And Teens

The recommended daily physical exercise is at least 60 minutes of moderate to strenuous activity. At least three times per week, you should engage in activities that strengthen muscles and bone density. Active children seem to perform well in studies.

For Preschoolers

Time commitments haven’t been established; nonetheless, aiming for three hours per day of light, intense, and strength training is an appropriate starting point. Both free, active play, moderate-intensity activities, and organized sports led by adults should count.

While these recommendations did not include kids under the age of 3, exercise recommendations from Canada, Australia, and the United Kingdom suggest that toddlers be active for at least three hours each day. Active play, brisk walking, and high-energy activities like hopping, jogging, and jumping all fit the bill.

Except when sleeping, young children shouldn’t sit still for more than an hour at a time. Children in school shouldn’t sit still for more than two hours.

Benefits Of Physical Activity

Benefits Of Physical Activity - ShapeDown

Children, more than anybody else, need plenty of exercises to ensure a healthy future. Youth benefit from physical play because:

  • Improve mental and heart health, muscle strength, range of motion, and bone density.
  • Keep their weight in a healthy range.
  • Lessen the likelihood of developing chronic diseases and other health issues
  • Lower the likelihood of engaging in harmful behaviors such as using tobacco, alcohol, or drugs
  • Have better mental health and general well-being and experience those benefits daily

Establishing a regular exercise routine in your child’s early years will have positive effects that last a lifetime. All this is a part of physical education, and every child should get it.

Increased physical activity in adulthood has many benefits, including the maintenance of strength, flexibility, stability, and cooperation; the alleviation of weariness during daily activities; and, in later years, protection against the bone potential for harm in terms of osteoporosis.

What Can Parents Do To Get Kids More Active?

What Can Parents Do To Get Kids More Active?

Get some exercise every day. Your youngster looks up to you more than anybody else in their life. I highly recommend letting your kids loose in the great outdoors, whether they’re doing it alone or with pals.

Take them to a playground or the seaside if you don’t have a backyard. Never leave a youngster in a public place unattended, and make sure your kid knows not to talk to strangers.

Involve children in light chores like tending the garden or hanging out the laundry. Instead of driving or taking public transportation, parents should walk or let older children ride bikes to school. In the process of traveling, instruct kids on proper road safety procedures. Do physical exercises and schedule daily outings with your kids.

Supply youngsters with equipment like balls and jumping ropes to get them moving, or get creative and use cardboard boxes to make an obstacle course.

The Best Exercises For Children

Preparing physical activity for kids need not be laborious. It’s not hard to convince kids to work up a sweat because many of them have an innate fondness for physical activity. The following are some of the most beneficial physical activities you can introduce to a youngster (and those you can do together):


Running - ShapeDown

Most kids enjoy jogging; therefore, encouraging them to do so isn’t necessary to reap the health benefits of running as a workout. So that your kid’s passion for running lasts as they get older, please encourage them to incorporate regular jogs into their running routine.


Jumping - ShapeDown

Any kid is guaranteed to have a blast on a trampoline or bouncy castle. Jumping is an excellent exercise for kids since it gets their hearts pumping and simultaneously strengthens their muscles.

They can improve their muscular strength and coordination by practicing their landing. Adding a skipping rope is another fun approach to encourage a child to increase their jumping.


Skipping - ShapeDown

As a progression from jumping, skipping can be a part of relay competitions.

Skipping is an advanced form of running and hopping that requires more coordination. Skipping also enhances proprioception, the awareness of one’s own body in space and time, balancing, and coordination.

  • What to do: Here are some suggestions for getting your kids to skip school:
  • When playing tag or freeze tag, cut instead of running.
  • Organize a skipping race in a nearby field or your backyard.
  • Instead of jumping in place as the music stops, you’ll be skipping around like in freeze jump.

The Final Words

Consider working out alongside your child to benefit from the health benefits of exercise and aid your child in forming healthy exercise routines. Emphasizing physical activity as a family will set a good example for your child. Together as a family, go for a bike ride or a stroll, or play a game of catch in the backyard.

Jim Yi