Making Physical Activity a Way of Life
The American Academy of Pediatrics (AAP) estimates that only 25% of children receive a healthy amount of physical activity every day.
Physical activity is an essential component to a child’s overall health and reaps numerous benefits. Moderate to vigorous physical activity for children helps prevent obesity, heart disease, and diabetes, and it improves focus at school. It improves sleep, strengthens the cardiovascular system, builds strong bones and muscles, and increases flexibility. For teenagers, it diffuses stress and helps avoid risk-taking behaviors like smoking, drinking, and using drugs. Participating in a sport builds a sense of teamwork and good sportsmanship, boosts self-esteem, and improves an overall sense of well-being.
The AAP recommends that infants, children, teenagers, and children with special needs have time for physical activity every day. Infants need to spend at least 30 minutes (spread throughout their day) having “tummy time” and other interactive play. Children ages 3-5 need at least 3 hours of physical activity (spread throughout their day,) and children 6 years and older benefit from 60 minutes of moderate to vigorous physical activity on most days.
For children who are not naturally inclined to participate in physical activities or sports without being coerced to do so, turning exercise into a lifelong habit might take some creativity and time. The AAP recommends that you start by speaking with your child’s pediatrician. Your child's doctor can help them understand why physical activity is important. Their pediatrician can also help identify sports or activities that may be best suited for your child.
The APP recommends choosing age-appropriate activities and sports, ensuring that your child has a convenient time and place to participate in physical activities, and that their sporting equipment and clothing are appropriate and safe. The AAP also recommends that parents set aside appropriate time for children to exercise. This starts by setting limits for screen time, which can be overstimulating and desensitizing for children. Additionally, some children are so overscheduled with homework, planned activities, and extracurriculars that they do not have time for physical activity.
Parents play a vital role in helping their children become more physically active. Children who regularly see their parents enjoying sports and activities are more likely to do so themselves. Families can have fun together by going for a walk, a hike, or a bike ride. The AAP urges families to make lifelong physical activity a goal. It’s the best medicine parents can give their children for a lifetime of health.