Exercise for Kids - How Much and What Kind?

Good HabitsHealth TipsActivitiesMovement

Sep 24

Movement for Kids Glorified Babysitters PHOTO K.T.

How much exercise should children really do? What kind? And how can you, as a caregiver, integrate it effortlessly into their daily lives?

WHAT IS EXERCISE?

Exercise, or physical activity, can be broken down into two main categories.

The first is aerobic. This type of activity is classed as either vigorous, which causes a racing heart rate and pumping breath, such as sprinting. Or moderate, which gently increases respiration and heart rate, such as cycling.

The second type of exercise is muscle and bone strengthening. Think playing basketball, climbing or jumping rope (1). Certain physical activities, such as yoga, work explicitly with both the body and mind, not only concentrating on physical postures and games, but also teaching us how breath and relaxation techniques can impact a child's mood.

THE BENEFITS

On a physical level, exercise and movement help to strengthen growing bodies (2). This means healthy organs - from hearts and lungs (3) to skeleton and skin. Kids become more flexible and settle at the correct weight for body type. Our physical endurance is increased (4), and risk of disease later in life, including heart disease and type 2 diabetes, is reduced.

The perks don't stop at the physical. Exercise releases endorphins (those happy hormones!), which in turn help to balance our moods, boost self-confidence, and sharpen the mind.

Don't take our word for it. The Norwegian University of Science and Technology (NTNU) conducted a four-year research project (5), which studied the link between physical activity and depression in around 800 children aged 6 to 10. The result?

Kids who engaged in activities that left them breathless, including roughhousing with other children, were much less likely to exhibit symptoms of depression in later years.

In short, exercise has the unique ability to both stimulate the body, and as a result, calm the mind and steady emotions (6).

HOW TO INCORPORATE EXERCISE DAILY

The most important step to implementing physical activity in your children's daily routine is to model behavior that's active.

Basically, we want to create habits that kids will fall into effortlessly throughout their entire lives.

So plan activities that include the whole family, caregivers, or friends. Organize a family walk in the park or the countryside, or a lively game of hide and seek. Balance structured activities (such as games of soccer or catch - ideally pastimes your children find both stimulating and fun) with free play, including playground time. Even something as simple as an impromptu race can add movement to your day: once you get to the block where your house is, challenge your children to race you all the way to the door of your house. And make your daily transport physical where possible: try walking or cycling to school or the store.

The lure of screen time is hard to resist (for both kids and adults!) so ensure this sedentary activity is limited (7). Ideal is an hour or less for kids under 5 years old, and none at all (except video-chatting) for kids under 2.

PHYSICAL ACTIVITY - QUANTITY AND TYPE, DEPENDING ON AGE

How much exercise is recommended for children depends on how old they are (8).

For little ones less than one year old, incorporate tummy time (30 minutes per day), crawling and stretching.

Toddlers aged 1 to 2 years old should aim for 3 hours of physical activity daily, spread out over the course of the day. This can range from running and dancing, to climbing on a jungle gym or playing tag.

By age 5 years old, an hour of daily movement should be dedicated to moderate or vigorous activity (9)(working up to this amount for kids who are aged 3 to 4). Try an obstacle course or animal races (jump like a frog! hop like a bunny!).

Aged 5 plus, and it's best to layer up on exercise types. Add vigorous activities three days a week, and muscle, and bone-strengthening activities three days a week.

Exact activities depend on age - younger kids respond best to short instructions and loose rules, like dance parties or hopscotch, whereas older kids can dive into physical activity that's highly structured, such as martial arts or weight training.