In today's digital era, with the increased use of smartphones and gaming devices, it's easy for children to fall into sedentary habits. Encouraging physical activity in youngsters is crucial as it plays a significant role in children's health and development.
Physical activity has numerous health benefits for children. It helps in maintaining a healthy weight, improving concentration, boosting mood, and developing healthy habits for life. A lack of physical activity can increase the risk of chronic diseases like heart disease, obesity, and type 2 diabetes.
The physical benefits are often the most recognized, but there's more to it. Regular activity can aid in cognitive development, enhance creativity, improve academic prowess, and boost self-esteem. It also provides opportunities for social interaction and learning essential life skills like team spirit and collaboration.
Typical Question: How does physical activity impact a child's brain development?
Regular moderate to vigorous physical activity during childhood aids in brain development, improves cognition, enhances memory, and boosts academic performance. There's also a correlation to IQ scores in the teenage years. Children who are physically active regularly have better focus, attention, and problem-solving abilities. These skills are imperative to learning, both in and out of the classroom.
The U.S. Department of Health and Human Services recommend children ages 6 to 17 engage in at least 60 minutes of moderate-to-vigorous physical activity every day. They should incorporate types of exercise that strengthen bones, like jumping and running, at least three days a week.
For children ages 3 to 5, active play throughout the day is essential.
Typical Question: What constitutes moderate to vigorous physical activity for kids?
Activities like brisk walking or biking on a flat surface are considered moderate activities. More intense activities such as swimming, running, or playing soccer fall under vigorous physical activity.
The key to encouraging physical activity in children is to make it fun. Here are some creative strategies:
Integrated Screen Time: Use the appeal of devices for a good purpose. There are interactive video games that require physical movement to play, or apps that encourage getting outside.
Family Activities: Encourage activities that involve the whole family, like hikes, bike rides, or backyard games. It's an excellent chance to model healthy behaviors while spending quality time together.
Enrolment in Sports: Sports teams or clubs provide a structured environment for regular exercise, and also instil social skills, teamwork, and persistence.
Outdoor Play: Encourage your child to join outdoor games with the neighborhood kids. It could be as simple as tag, hide-and-seek, or a scooter race.
Dancing: Dancing is a great way to make physical activity fun. Regular family dance-offs or dance classes can help boost activity levels.
Typical Question: How can I encourage a reluctant child to be more physically active?
Start with small changes, like reducing screen time and encouraging outdoor play. Speak about the benefits of activity in a manner they can understand, and provide rewards or use a star chart for motivation. Ensuring they're having fun is paramount.
Remember, all physical activity counts. So, whether it’s a walk in the park or a swim at the beach, getting your kids to move and have fun while doing so is key. As parents, it’s essential to lead by example. Show your kids that physical activity doesn’t have to be a chore, but rather an enjoyable part of daily life.
When we instill in our kids the importance of staying active, we set them on the path to a healthier, happier, and more productive lifestyle. Keep reaffirming and encouraging these habits. Your efforts will pay off in the long run, contributing to your child's well-rounded growth and development.
With Brilliant Parenting 101, parents can confidently equip their children with the tools they need for a healthier, joyful, and active lifestyle.
References
U.S. Department of Health and Human Services. (2018). Physical Activity Guidelines for Americans, 2nd edition. [PDF file]. Retrieved from https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
Donnelly, J.E., Hillman, C.H., Castelli, D., et al. (2016). Physical Activity, Fitness, Cognitive Function, and Academic Achievement in Children: A Systematic Review. Medicine & Science in Sports & Exercise, 48(6), 1197–1222. DOI: 10.1249/MSS.0000000000000901
The Nemours Foundation. (2019). Fitness and Your 6- to 12-Year-Old [Web Page]. Retrieved from KidsHealth: https://kidshealth.org/en/parents/fitness-6-12.html
The Nemours Foundation. (2018). Playing Outside [Web Page]. Retrieved from KidsHealth: https://kidshealth.org/en/parents/play-outside.html