Many children aren’t getting the exercise they need, and the lures of electronic devices and 24/7 TV is part of the problem. It’s too easy for kids to fill their free hours with video games, texting, and binge-watching.
How much exercise should children get?
The Physical Activity Guidelines for Americans, issued by the U.S. Department of Health and Human Services, recommend that children and adolescents ages 6 to 17 years get at least 60 minutes of physical activity every day.
How much exercise are kids actually getting?
Many kids are falling short of the recommendations. According to a survey of ninth- to 12th-grade students by the Centers for Disease Control and Prevention, only 11 percent of girls and 24 percent of boys said they were physically active at least 60 minutes per day
Why is this important?
Partially related to this lack of recommended activity, the American Academy of Pediatrics reports that the prevalence of overweight or obesity in children and youth in the United States is more than 15 percent, a value that has tripled since the 1960s.
Some 80 percent of children carry childhood weight problems into adulthood and put themselves at greater risk of related problems such as Type 2 diabetes, high blood pressure, and cardiovascular issues
Does activity fall during the school year?
It depends on the child. Kids who are in school-based or community sports programs may stay active all year, playing their sport during the season and training during the off-season.
I’m especially concerned about the kids who aren’t in structured programs — which is actually the majority of children. They need ways to enjoy exercise for their health, for socialization, and for building confidence.
Exercise and active play can and should be enjoyed by kids of all skill levels. The activity doesn’t have to be sports-related; it can be non-competitive activities such as biking, walking, or hiking; even old-school pastimes like tag are fun and beneficial for health.
How do I get my kids to be active?
Shift their free time from “screen” time to “active play” time. Be aw
are of how many hours you and your children spend watching TV or at the computer, smart phone, or tablet. Then set reasonable limits to leave more time for physical activity.
The American Academy of Pediatrics recommends that children two years old or older spend no more than two hours a day watching TV, playing video games, and using the computer. When you do watch TV with your kids, use the time during the commercials for some quick activity — crunches, jumping jacks, pushups, or running in place.
Model healthy behavior by being more active yourself and encouraging your kids to join in.
You can incorporate physical activity in your family’s daily routine by taking walks together after dinner and on weekends, playing backyard games, and including kids in housework or yard work (you can offer non-food rewards for completing these chores). It’s a great way to get some quality family time.
Take advantage of warm weather and encourage kids to be outside. Make use of public parks and playgrounds for family activities. Give children toys that encourage active play — balls, kites, jump ropes.
Have safety concerns affected activity levels, as kids seem to have less freedom outdoors?
In generations past, kids did seem to have more freedom to travel their neighborhoods, making it easier to engage in spontaneous play such as pick-up basketball and sandlot baseball games
Parents have become more cautious. But while we focus on safeguarding our children from harm, it’s also important to recognize the long-term health risks that inactivity can have on them.
Your child’s age, maturity level, and degree of self-confidence will help you determine the amount of independent play they can do. And you can build in some precautions to help keep them safe.
Kids venturing out to play should keep parents and babysitters up to date on their destination, time for return, etc. You can purchase a wearable GPS locator for them or install a GPS tracker app on their phone, if they carry one, to give you some added peace of mind.
Kids can pair up for activities that take them outdoors and away from their backyards, like riding a bike, walking, or hiking. Kids who walk or hike should stick to well-traveled trails, traveling in pairs or more, and follow pedestrian and traffic safety rules.
Safety gear is essential — make sure they wear a well-fitting helmet for biking and rollerblading, eye protection for ball sports, and wear sun block when they’ll be outdoors. As parents, we can help our children by making sure they have the time, resources, and encouragement they need to keep their minds and bodies healthy.