Regular physical activity is crucial for children’s overall development and wellbeing. It offers numerous benefits that extend beyond just physical health. Engaging in regular exercise and active play can positively impact a child’s growth, cognitive abilities, and emotional state.
One of the most obvious advantages of physical activity is the promotion of physical health. It helps children maintain a healthy weight, build strong bones and muscles, and develop cardiovascular fitness. Regular exercise also reduces the risk of developing chronic conditions such as obesity, type 2 diabetes, and heart disease later in life.
Furthermore, physical activity plays a vital role in cognitive development. Exercise increases blood flow and oxygen supply to the brain, enhancing focus, concentration, and academic performance. Children who are physically active tend to have better memory, problem-solving skills, and overall cognitive function compared to their more sedentary peers.
In addition to physical and cognitive benefits, regular physical activity contributes to emotional wellbeing. Exercise releases endorphins, which are natural mood-boosters that can help reduce stress, anxiety, and depression. Participating in sports and physical activities also fosters social skills, teamwork, and self-confidence, which are essential for a child’s overall emotional development.
Recommended Guidelines for Physical Activity
The World Health Organization (WHO) recommends that children and adolescents aged 5-17 should engage in at least 60 minutes of moderate-to-vigorous intensity physical activity daily. This can include activities like running, jumping, cycling, swimming, or playing sports. Muscle and bone-strengthening activities, such as climbing or resistance exercises, should be incorporated at least three times per week.
For younger children – those aged three to four – the recommended daily physical activity is at least 180 minutes, with a mix of moderate and vigorous activities spread throughout the day. Activities should focus on developing motor skills and coordination through active play.
It’s important to note that these guidelines represent the minimum recommended levels of physical activity. More physical activity beyond these recommendations can provide additional health benefits. The key is to engage in a variety of age-appropriate activities that are enjoyable and promote overall physical development.
Incorporating Activity into Daily Life
Integrating physical activity into children’s daily routines is crucial for establishing healthy habits from an early age. One simple yet effective approach is to encourage active transportation such as walking or cycling to school or nearby destinations whenever possible. This not only promotes physical activity but also reduces carbon emissions and teaches children about environmental responsibility.
Another excellent way to incorporate physical activity is through outdoor play. Encourage children to explore parks, playgrounds, or even their backyard, engaging in activities like running, jumping, climbing, and playing tag or other active games. Outdoor play fosters creativity, imagination, and social skills while providing opportunities for physical exercise.
Family activities are also a great way to promote physical activity while strengthening bonds and creating cherished memories. Consider going for family hikes, bike rides, or even organising backyard games like frisbee or football. These activities not only promote physical fitness but also teach children the importance of teamwork and quality family time.
Additionally, consider incorporating physical activity into daily chores or routines. For example, encourage children to help with gardening, washing the car, or even cleaning their rooms by engaging in active tasks like raking leaves, scrubbing surfaces, or dancing while tidying up.
Overcoming Barriers to Physical Activity
Despite the numerous benefits of physical activity for children, there are several barriers that can prevent them from being active. One of the most significant obstacles is the prevalence of sedentary activities, such as excessive screen time from television, computers, and mobile devices.
Another barrier is that some may lack of access to safe and accessible facilities for physical activity. Many neighbourhoods may lack playgrounds, parks, or recreational centres, making it challenging for children to engage in physical activities. To address this, communities and local governments can invest in creating and maintaining public spaces that promote physical activity, such as parks, bike trails, and community centres with sports facilities.
Lastly, some children may face physical or developmental challenges that can make certain physical activities difficult or inaccessible. This is why Everyone Active works hard to make as many of its activities – for both children and adults – as accessible as possible for as many people as possible.
Making Physical Activity Fun and Engaging
Physical activity should be an enjoyable and rewarding experience for children, not a chore or punishment. By incorporating elements of play, creativity, and social interaction, parents and educators can help children develop a positive association with being active.
For younger children, simple games can make physical activity feel like playtime. Incorporating music or dance can also make exercise more engaging and enjoyable. Children often respond well to themed activities or obstacle courses that allow them to use their imaginations. Activities such as soft play or sports courses are both great ways to keep kids active while Everyone Active’s Active Antz programme is a great way for kids to stay active while enjoying themselves.
Swimming is also a fantastic way for kids of all ages to stay active while having fun at the same time. Here at Everyone Active, our swim lesson programme is open to children aged four months and older, and, as well as being a potentially life saving skill, it’s also great exercise and a way to learn to enjoy the water both in swimming pools here at home and maybe in the sea when on holiday. Swimming is an activity children can enjoy with their families or with their friends, making it superb for children of all ages.
As kids grow older, team sports and group activities can foster a sense of camaraderie and friendly competition. Encouraging children to try a variety of activities, from football, netball and volleyball to climbing, trampolining, gymnastics and badminton, can help them discover their interests and talents.
It’s also important to tailor physical activities to children’s abilities and developmental stages. Activities should be challenging enough to be engaging but not so difficult that they become frustrating or discouraging.
Physical Activity and Mental Health
Regular physical activity has a profound impact on a child’s mental wellbeing. It serves as a natural stress-reliever, helping children and adolescents cope with the pressures and anxieties they may face in their daily lives. Exercise triggers the release of endorphins, the body’s natural mood-boosters, which can improve overall emotional state and reduce symptoms of depression and anxiety.
Furthermore, physical activity promotes self-confidence and a positive self-image. As children and young people develop new skills and achieve physical milestones, they experience a sense of accomplishment and pride in their abilities. This boost in self-esteem can have far-reaching effects, translating into improved academic performance, better social interactions, and a more positive outlook on life.
Engaging in physical activity also provides an outlet for excess energy and restlessness, which can be particularly beneficial for children with attention deficit disorders or those who struggle with hyperactivity. By channelling their energy into physical pursuits, they can improve focus and concentration, leading to better behaviour and academic performance.
Regular exercise has also been linked to improved sleep quality, which is crucial for a child’s overall development and wellbeing. By promoting better sleep patterns, physical activity can contribute to improved mood, cognitive function, and emotional regulation.
Establishing Lifelong Habits
Encouraging physical activity in childhood is crucial for establishing lifelong habits that promote overall wellbeing. Children who develop a love for movement and exercise from an early age are more likely to maintain these healthy behaviours as they grow older. Regular physical activity during the formative years can lay the foundation for a lifetime of active living, reducing the risk of chronic diseases and enhancing mental and emotional wellbeing.
The habits and routines formed in childhood have a profound impact on future choices and behaviours. By making physical activity a natural and enjoyable part of their daily lives, children are more likely to carry these habits into adolescence and adulthood. This continuity of active living can have far-reaching benefits, including improved cardiovascular health, stronger bones and muscles, better weight management, and a reduced risk of conditions like type 2 diabetes and certain types of cancer.