Getting kids active

The amount of activity that children do has important effects on their health. Keeping physically active can reduce the risk of them developing many serious diseases in later life and help them maintain a healthy weight. It's also important to set a pattern of regular exercise in the early years, with the aim that this will be continued throughout life.
 
What’s all the fuss?
What counts?
Getting active
Keep on moving
Action points
 
 

What’s all the fuss?

We are always being told that physical activity is important for our health. You can't open a newspaper or turn on the TV without hearing something about it. But do you know exactly why it's important or why inactivity is a problem, especially for children? Regular physical activity can benefit your child by:

• reducing the risk of some chronic diseases in later life, such as heart disease and type 2 diabetes
• helping to develop strong muscles and bones
• helping to maintain a healthy weight
• developing co-ordination and movement skills
• giving your child an opportunity to make friends
• reducing anxiety and stress
• boosting self-esteem and confidence
• encouraging your child to be active in later life

What counts?

Try to encourage children to be active as soon as possible after birth. Exercise can be done at different intensities, although for children under five, the time they spend exercising is more important than the intensity. Moderate intensity activity means your child's breathing and heart rate will increase and he or she will feel warm. Your child should still be able to talk without panting in between his or her words. Vigorous intensity activity means that your child's breathing will be much stronger and his or her heart rate will increase rapidly. Your child will find it difficult to hold a conversation.

Some examples of moderate intensity activities include:

• brisk walking
• active play – such as using playground equipment
• cycling or using a scooter

Some examples of vigorous intensity activities include:

• swimming
• dancing
• playing football

The World Health Organization recommends that children and young people aged five to 17 need to do at least 60 minutes (one hour) of moderate to vigorous intensity physical activity every day. This may seem like a lot but it can be spread out during the day, provided it's done in periods of at least 10 minutes, and can include physical education lessons and playing with friends after school.

Children should do activity that helps to strengthen their bones and muscles, such as dancing, jumping or aerobics, at least three times a week. This will also improve flexibility and co-ordination

It's important that your child spends as little time as possible being inactive, such as watching TV or playing computer games. Instead, encourage your child to do something that gets him or her moving around – it might be easier than you think, even just playing a computer game that involves some activity is better than sitting still in front of the screen.

Getting active

Although children are often active at school in some lessons or at lunchtime, it's important that they keep this up at home. Try to incorporate physical activity into your children's daily lives so that it becomes a habit and something that they also do at weekends and in the holidays when they aren't at school.

Some ways in which children can include physical activity in their weekly routine are described below.

• If it's possible, encourage your child to walk or cycle to and from school.
• Joining a sports club or dance class is an opportunity for your child to exercise and make friends at the same time.
• Persuade your child to help out with household chores – you could offer a small reward as an incentive.
• Make exercise a family affair – go to the park, swimming pool or for a bike ride at the weekend. This is also a good opportunity for you to enjoy getting active together.

Keep on moving

As a parent, it's important that you help to keep your child motivated to do exercise. This might be by varying activities, or by encouraging and praising your child as he or she improves. But one of the best ways to encourage your child to exercise is to set an example – be an active role model and organise activities that you can do together.

There are a number of things you can do to help your child get active. Some ideas are listed below.

• Suggest going to the park to play football or a game of rounders, cricket or frisbee.
• If possible, provide equipment for your child, such as a skipping rope, hula-hoop or football, so that he or she can play actively even on his or her own.
• Find out what sports and team activities are available near to where you live.
• Make exercise a treat by organising a day trip to an adventure play park or an ice skating rink, for example.
• When it's safe to do so, teach your child to ride a bike or scooter.

Remember that you play an important role in helping your child to get active. It doesn't need to cost anything and any activity counts towards the daily recommendation. Make it enjoyable and fun for both you and your child.

Action points

• Children and young people aged five to 17 years old need to do at least 60 minutes (one hour) of moderate to vigorous intensity physical activity every day.
• Encourage your child to do activity that helps to strengthen his or her bones and muscles, such as dancing, jumping or aerobics, three times a week.
• Limit the amount of time your child spends being inactive, such as watching TV and playing on the computer.

Produced by Polly Kerr, Bupa Health Information Team, October 2012.