The American Heart Association (AHA) recommends that children over the age of 2 should engage in a minimum of 60 minutes of moderate to vigorous physical activity a day. These activities should be developmental and stimulating for the child. Physical activity in children has been linked to increased life expectancy and lower riskof cardiovascular diseases. Children who are more physically active are more likely to be active as adults and have been associated with improved weight control, blood pressure, an increase in good cholesterol, and psychological health (http://www.heart.org/HEARTORG/).
Physical activity also promotes insulin sensitivity thus decreasing the risk of Type 2 Diabetes. Children at the highest risk of inadequate physical activity are those living in poverty, children with disabilities, children living in apartments, and children who live in areas where outdoor activity is restricted due to climate, safety, or another unpreventable cause. There also seems to be a lull from preadolescent to adolescent years. In a large-scale study it was found that children ages 6-7 were significantly more active (46 min/day) than children ages 10-15 (16-45 min/day), in which the most significant decrease was seen in the female population. This is thought to primarily be a result of parental inactivity, lack of safe facilities and funds, and limited school physical education (PE) participation. Children spend approximately one-third of their day at school, 5 days a week, which speaks for itself in regards of the importance of PE requirements. In 2000 a comprehensive study looked at physical education across the U.S. and found that 8% of elementary schools, 6.4% of middle schools, and 4% of high schools had PE requirements. 80% of states require students to participate in PE, but without requirements there is no necessity for these children to actively participate because there are no repercussions. There are national recommendations for school PE, but there has been limited implementation.
Recommendations for non-school activities
Infants and toddlers are recommended by the AAP to have zero exposure to television and to have daily exploration of the world around them under supervision. Examples of this are walking around the neighborhood, walking through a zoo, or letting them roam (supervised) in a park.
Children ages 4-6 should be having fun while playing with peers and exploring new things and activities. Open areas for unorganized play engages their creativity and imagination while allowing them to freely run and move around in their own self-made world. It is advised that these children be limited to >2 hours a day of screen time.
Children ages 6-9 organized activities, but walking, dancing, and non-competitive sports are highly recommended children ages 10-12 are recommended to participate in activities that further challenge their abilities to focus, reason, and perform. This is a good time to introduce competitive sports to them. Structured weight training is also encouraged in this age group to help develop motor skills and muscular growth. Lighter weights with higher repetitions are recommended.
Teenagers are encouraged to continue with activities with increasing difficulty. This tends to be the age of rebellion, so encouraging adolescents and providing them with the opportunity to engage in extracurricular activities is key to their continuance of exercise. For more in-depth information visit this link.
Children and adolescents don’t always know what is best for them, so it’s up to their caretakers and elders to help guide them in the right direction. Physical activity is the largest variable in daily energy needs as well as a large preventative measure for a host of diseases. It is crucial to a child’s health that they get active and remain active throughout their lives. Habits formed through childhood are the hardest to break, so why not try and form some healthy ones?! We all need to help children help themselves so they have a fair chance at making their own decisions when they are capable of it.