Physical activity plays a crucial role in fostering a healthy lifestyle for children from an early age, helping them avoid excessive screen time. It’s important for parents to encourage their children to engage in various physical activities such as playing basketball, cycling, swimming, or even practicing relaxation techniques like yoga. Below, according to Health.com, are some essential details about physical activities children and adolescents can follow and when they should practice them.
The Importance of Physical Activity for Children
Physical activity can enhance children's intelligence and health. Therefore, children need to be active and engage in regular physical activities. Some of the key benefits include:
Stronger muscles and bones.
Reducing the risk of obesity.
Preventing type 2 diabetes.
Lowering blood pressure and cholesterol levels.
Reducing anxiety disorders.
Improving sleep quality.
Recommended Duration of Physical Activity for Children
Preschool children: While there are no specific guidelines on the exact duration, it is recommended that preschool-aged children engage in physical activity for at least 3 hours daily. This includes light, moderate, and vigorous activities like free play and other planned activities led by parents or coaches.
School-aged children and adolescents (ages 6-17): It is advised that children in this age group participate in physical activities for at least 60 minutes a day, including activities that strengthen muscles and bones at least 3 times a week.
Types of Physical Activities for Children and Adolescents
There are three main types of physical activity for children, each benefiting different aspects of the body. These activities include:
Endurance Activities
- These activities improve cardiovascular endurance by making the heart beat faster and breathing more regular. Some of the activities that can help boost your child’s immune system include:
Playing basketball
Cycling
Soccer
Swimming
Walking
Running
Muscle-strengthening Activities
Strengthening muscles doesn’t require lifting heavy weights. Children can perform these activities to help enhance muscle strength:
Climbing
Running
Jumping
Karate
Flexibility Training
Stretching exercises help improve flexibility, enabling muscles and joints to move with ease. Encourage your child to practice flexibility activities daily, such as:Stretching exercises
Dancing
Yoga
Karate
Risks of Not Engaging in Physical Activity
Parents play a vital role in promoting healthy habits and physical activity among their children. If your child isn’t very active, it’s important to be aware of the risks associated with a lack of physical activity:
Depression and Anxiety Disorders
Physical inactivity can lead to mood swings and anxiety, negatively affecting a child's development. When children engage in physical activity, their bodies release hormones that improve their mood, while boosting their self-esteem and fostering leadership skills and a sense of responsibility.
Increased Risk of Diseases
Regular physical activity can reduce the risk of various diseases, especially for children who are overweight or obese. Inactive children and adolescents are at higher risk of high blood pressure, heart disease, and type 2 diabetes. Lack of physical activity may also increase the risk of osteoporosis and muscle degeneration later in life.
Bone Growth
Physical activity encourages healthy growth of muscles, bones, and ligaments. For children aged 9 to 12, who are in a critical phase of bone development, physical activities can promote a healthy body structure and improve balance, reducing the likelihood of neck and spine pain.
Sleep Difficulties
School-aged children are recommended to get between 9 to 11 hours of sleep per night. However, lack of physical activity can affect their sleep patterns. Inactive children may struggle with sleep, which can lead to difficulties with focus, short-term memory loss, and delayed response times. On the other hand, when children are physically active, they can maintain healthy and regular sleep schedules.
Reduced Brain Performance
Studies have shown that physical activity can improve brain function, cognitive abilities, and academic performance. This is because exercise helps increase blood flow to the brain, improving concentration, alertness, and problem-solving skills.
Note from "Nadormagazine": Before applying any remedy or treatment, it’s crucial to consult a specialist.
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