Physical activity needs of children and youth

Children are naturally energetic, but without encouragement they may become sedentary. These days, many children spend more and more time sitting in class, on a school bus, or at home reading, doing homework, using the computer, playing video games, talking on the phone or watching TV. These can all be educational and pleasurable, but the reality is more than half of Canadian children aged 5 to 17 arent active enough for optimal health and development.

Be a good role model
Its up to you as a parent to keep your kids moving. One way is by being a good role model. If your children see you make physical activity a priority, they will take note. Research shows that more active parents have more active children.

 

Keep them moving
Physical activity strengthens their hearts and helps kids and teens maintain a healthy weight and healthy blood pressure, which may lower their risk of developing heart disease and stroke as they age. Its beneficial to start early, as active kids are more likely to become fit adults.

 

Children and teens need to be active 60 to 90 minutes a day, most days of the week. Its not a matter of trying to fit something else into their busy day. Instead, you simply need to encourage your children to trade an hour of inactivity for an hour of activity. About 45 minutes could be spent on moderate activity, such as brisk walking, skating, cycling or playing outdoors. Another 15 minutes should be for vigorous activity, such as running or soccer.

Unstructured activities are beneficial
Organized sports can be valuable, but theyre not the only solution. Not all children like competition. As well, unorganized sport and unstructured activity have been shown to be especially beneficial in preventing children from becoming overweight, perhaps because the emphasis is not on winning but on fun, which may encourage participation.

 

Here are some ideas for unstructured activities:

  • Playing tag
  • Pick-up games of ice or ball hockey
  • Skipping rope
  • Tobogganing
  • Shovelling snow

Family activities may include:

  • Hiking in your local park or conservation area
  • Swimming in your local pool
  • Playing frisbee, baseball or soccer in the backyard
  • Activities at the local community centre
One day at a time
Your kids dont have to make the change all at once. They may start with stints of 5 to 10 minutes, increasing the time each week until daily activity becomes part of their healthy lifestyle.

 

Canadas Physical Activity Guide for Children and Youth