Keeping Kids Active and Healthy - Teamwork Makes the Dream Work

Physical activity is a key component to keeping children and adolescents healthy. As we know, the benefits of physical activity are plentiful. Physical activity can help to improve our endurance, strengthen our muscles and bones, increase our flexibility, improve our quality of sleep, and decrease the risk of developing many different health conditions including cancer, heart disease, high blood pressure and obesity.

Daily physical activity for children is especially important with their transition back to school in the fall. We know physical activity can help improve self-esteem and mood, reduce symptoms of anxiety, decrease stress and even help to improve overall school performance!

How Much and What Type of Physical Activity Is Best for My Child?

It is important to include a wide variety of activities into children’s routines that are both age appropriate and FUN.  The Physical Activity Guidelines for Americans recommend that infants (0-12 months) engage in activities that are safe, supervised, interactive and floor-based. Toddlers and pre-schoolers (2-5 years old) should spend at least 3 hours spread throughout the day in a variety of physical activities including energetic play.  

Children and adolescents (6-17 years old) should get 60 or more minutes of moderate to vigorous physical activity daily.  Most activity should be aerobic in nature (like biking or running), though children should also include strengthening and weight bearing exercises (like jumping jacks and pushups) at least three times per week. Stretching or yoga can also help prevent injury or assist with muscle recovery after exercise.

Making Exercise a Fun Family Activity While Fitting It into a Busy Day.

There is power in numbers! It has been found that children are more interested in engaging in physical activity or exercise when a parent, caregiver, sibling or friend joins in. Doing a physical activity/playing together can be a great time for parents to talk to their children about their day and can help adults de-stress from a busy day at work. Planning ahead and scheduling times to be active can be beneficial.

Incorporating smaller bouts of physical activity during the day when schedules are busy is also helpful and can provide wonderful “brain breaks” during long periods of homework or studying. Some recommended ways to fit exercise into your day can include:

• Taking the dog for a walk before dinner
• Getting off the bus one stop earlier (if age appropriate)
• Taking the stairs instead of the elevator
• Parking farther away when running errands or walking the perimeter of a store to increase steps
• Exercising during TV commercials or video ads
• Exploring age appropriate exercise videos (online or from the library)
• Doing housework as a family - have the kids help out with age appropriate chores
• Playing active video games instead of choosing sit-down video games
• Having a dance party
• Creating a family weekend adventure by exploring new playgrounds, bike trails, walking paths and hiking trails

If you have any questions or concerns regarding your child’s physical activity needs, it is best to speak with his or her doctor.

Physical therapists at the Nationwide Children's Hospital Center for Healthy Weight and Nutrition work alongside a group of medical professionals to help kids get moving, find enjoyable ways to be active and feel their best, and stay safe during physical activity.