Children’s health has become a growing concern with the increased incidence of health related issues associated with being overweight and obese. As a result new guidelines for physical activity have been developed for Children (5-11 years) and Youth (12-17 years) by the Canadian Society of Exercise Physiologists. These guidelines have been created to encourage less sedentary activities (such as video games, television and computer work) and more physical activity throughout the day (such as sports, ‘play time’ and leisure activities).
It is recommended that Children and Youth participate in at least 60 minutes of moderate to vigorous intensity physical activity daily. Increased time and/or intensity of the activity is associated with improved health benefits. Activities for children to become involved in may include; biking, martial arts, running, sports team, swimming, skiing, skating, etc. – the list is endless. The most important thing is that the activity is enjoyable!
It is also important for children to include bone and muscle strengthening activities several times a week, which will help reduce risk of injury and increase bone density. Now I’m not recommending that we take our children to the gym to lift weights with us by any means. Children and youth can benefit from activities such as hopping, jumping, skipping, and running to strengthen their muscles and bones. These activities can be incorporated into sports or games to make them enjoyable and more fun! Youth may begin weight training however this should only be done in a gradual and progressive program that is supervised by an exercise specialist (ie. Kinesiologist)- to promote safety and good technique and avoid injury.
The benefits of regular physical activity go beyond the health benefits associated with exercise we hear about everyday, such as maintaining a healthy body weight and decreasing the risk of chronic illnesses (ie. diabetes, heart disease, etc.) Children involved in physical activity generally do better in school, have less anxiety and stress, improved mood and have better self confidence and self-esteem which contributes to their success in achieving future goals. If children are started from a young age in physical activities which are rewarding and enjoyable they are more likely to carry these habits forward into their youth and adulthood, leading healthier more active lifestyles.
