Narayana Health Care
  • Cardiology
  • Gastroenterology
  • Nephrology
  • Neurology
  • Oncology
  • Book An Appointment
    • Video Consultation
    • Physical Consultation
Narayana Health Care
  • Cardiology
  • Gastroenterology
  • Nephrology
  • Neurology
  • Oncology
  • Book An Appointment
    • Video Consultation
    • Physical Consultation
Home > Blog > Narayanahealth > Engage your child in healthy physical activities
Narayanahealth

Engage your child in healthy physical activities

by Narayana Health April 4, 2019
written by Narayana Health April 4, 2019
Engage your child in healthy physical activities

 

How much physical activity is required to stay healthy?

To stay healthy or to improve health, young people need to do 3 types of physical activity each week:

  • aerobic exercise
  • exercises to strengthen their bones
  • exercises to strengthen their muscles

The amount of physical activity you need to do each week is determined by your age.

 

Guidelines for 5 to 18 year old children

To maintain a basic level of health, children and young people aged 5 to 18 need to do:

  • at least 60 minutes of physical activity every day – this should range from moderate activity, such as cycling and playground activities, to vigorous activity, such as running and tennis
  • on 3 days a week, these activities should involve exercises for strong muscles and bones, such as swinging on playground equipment, hopping and skipping, and sports such as gymnastics or tennis

Children and young people should also reduce the time they spend sitting for extended periods of time, including watching TV, playing computer games and travelling by car when they could walk or cycle.

Being active for at least 60 minutes a day is linked to better general health, stronger bones and muscles, and higher levels of self-esteem.

 

What counts as moderate activity?

Examples of activities that require moderate effort for most young people include:

  • walking to school
  • playing in the playground
  • riding a scooter
  • skate-boarding
  • roller-blading
  • walking the dog
  • cycling on level ground or ground with few hills

Moderate activity raises your heart rate and makes you sweat. One way to tell if your activity is moderate is if you can still talk but cannot sing the words to a song.

 

What counts as vigorous activity?

There is good evidence vigorous activity can bring health benefits over and above that of moderate activity. A rule of thumb is that 1 minute of vigorous activity provides the same health benefits as 2 minutes of moderate activity. There’s currently no recommendation on how long a session of vigorous activity should be for this age group.

Examples of activities that require vigorous effort for young people include:

  • playing chase
  • energetic dancing
  • swimming
  • running
  • gymnastics
  • football
  • rugby
  • martial arts (such as Karate)
  • cycling fast or on hilly terrain

Vigorous activity makes you breathe hard and fast. If your activity is vigorous, you won’t be able to say more than a few words without pausing for a breath.

 

What activities strengthen muscles?

Muscle strength is necessary for daily activities, and to build and maintain strong bones, regulate blood sugar and blood pressure, and help maintain a healthy weight. For young people, muscle-strengthening activities are those that require them to lift their own body weight or work against a resistance, such as lifting a weight.

Examples of muscle-strengthening activities suitable for children include:

  • games such as tug of war
  • swinging on playground equipment bars
  • gymnastics
  • rope or tree climbing
  • sit-ups, press-ups and other similar exercises
  • gymnastics
  • football
  • rugby
  • tennis

Examples of muscle-strengthening activities suitable for young people include:

  • sit-ups, press-ups and other similar exercises
  • gymnastics
  • resistance exercises with exercise bands, weight machines or handheld weights
  • rock climbing
  • football
  • basketball
  • tennis

Children and young people should take part in activities appropriate for their age and stage of development.

 

What activities strengthen bones?

Examples of bone-strengthening activities for children include:

  • activities that require children to lift their body weight or work against a resistance
  • jumping and climbing activities, combined with the use of playground equipment and toys
  • games such as hopscotch
  • skipping with a rope
  • walking
  • running
  • gymnastics
  • dance
  • football
  • basketball
  • martial arts

Examples of bone-strengthening activities for young people include:

  • dance
  • aerobics
  • weight training
  • running
  • gymnastics
  • football
  • rugby
  • netball
  • hockey
  • badminton
  • tennis
  • skipping with a rope
  • martial arts

 

 

Resource: https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-children-and-young-people/

0 comment
0
FacebookTwitterPinterestWhatsapp
previous post
Smoking: Quit it before it quits the future
next post
Importance of Childhood Oral Care

You may also like

Winter Diseases: Guide to protect yourselves

December 25, 2020

COVID-19 and Heart

December 22, 2020

Rheumatoid Arthritis

December 21, 2020

āϏāĻžāĻ°ā§āϜāĻžāϰāĻŋ āĻĢ⧁āϏāĻĢ⧁āϏ⧇āϰ āĻ•ā§āϝāĻžāĻ¨ā§āϏāĻžāϰ āύāĻŋāϰāĻžāĻŽāϝāĻŧ āĻ•āϰāϤ⧇ āĻĒāĻžāϰ⧇

November 13, 2020

ā¤ĢāĨ€ā¤Ÿā¤˛ ⤇⤕āĨ‹ ⤕āĨā¤¯ā¤ž ā¤šāĨˆ?

August 6, 2020

⤞āĨ‹ ā¤ŦāĨā¤˛ā¤Ą ā¤ĒāĨā¤°āĨ‡ā¤ļ⤰ – ā¤ā¤• ā¤†ā¤Ž ā¤ŦāĨ€ā¤Žā¤žā¤°āĨ€ ā¤¯ā¤ž...

July 29, 2020

Best Home Remedies for Low Blood Pressure

June 25, 2020

āĻāχ āϞāĻ•āĻĄāĻžāωāύ⧇ āĻ­āĻžāϞ⧋ āĻĨāĻžāĻ•āĻžāϰ āωāĻĒāĻžā§Ÿ

April 23, 2020

āĻšā§‡āĻĄ āĻāĻ¨ā§āĻĄ āύ⧇āĻ• āĻ•ā§āϝāĻžāύāϏāĻžāϰ

February 25, 2020

Stroke – Is it predictable and preventable?

November 4, 2019

About NH

Narayana Health

Narayana Health is headquartered in Bengaluru, India, and operates a network of hospitals across the country, with a particularly strong presence in the southern state of Karnataka and eastern India, as well as an emerging presence in northern, western and central India. Our first facility was established in Bengaluru with approximately 225 operational beds and we have since grown to 23 hospitals, 7 heart centres, 19 primary care facilities across India and an international hospital in the Cayman Islands.

Keep In Touch

Facebook Twitter Instagram Linkedin Youtube Telegram

Tell us your Medical Query

[recaptcha]


Popular Posts

  • 1

    Coronavirus Testing – How to Test for Coronavirus? – Different Types of...

    March 13, 2020
  • 2

    Boosting your Immune System against Coronavirus: How to minimize the risk of infection?

    April 2, 2020
  • 3

    Know about proper usage, disposal and reuse of mask

    April 6, 2020
  • 4

    ⤅⤞āĨā¤¸ā¤° ⤕āĨā¤¯ā¤ž ā¤šāĨ‹ā¤¤ā¤ž ā¤šāĨˆ?

    July 18, 2019

Categories

  • Aids (3)
  • Blood Pressure (4)
  • Bone marrow transplant (10)
  • Breast Cancer (28)
  • Cancer (28)
  • Cardiac Surgery (23)
  • Cardiology (106)
  • Coronavirus (93)
  • Dental Sciences (1)
  • Dermatology (7)
  • Diabetes (33)
  • E. N. T – Paediatric (5)
  • E. N. T. (3)
  • ECMO (1)
  • Endocrinology (3)
  • Gastroenterology (19)
  • General Health (31)
  • General Surgery (3)
  • Gynaecology (23)
  • Haematology (4)
  • Healthy Life (1)
  • heart (4)
  • Hepatology (11)
  • Infectious Diseases (2)
  • Kidney (5)
  • Liver (26)
  • medical oncology (1)
  • Mental Health (2)
  • Narayanahealth (222)
  • Nephrology (19)
  • Neurology (72)
  • Neurosurgery (23)
  • News (11)
  • NH services (6)
  • Nutrition and diet (9)
  • Oncology (61)
  • Organ Donation (1)
  • Orthopaedics (62)
  • Paediatric Cardiology (8)
  • Paediatric Surgery (3)
  • Paediatrics (48)
  • Pain & Palliative Care (3)
  • Pregancy (3)
  • Psychology (3)
  • Pulmonology (13)
  • Radiation Oncology (3)
  • Rheumatology (3)
  • Services (6)
  • Spine Surgery (17)
  • Stroke (4)
  • Swine Flu (1)
  • Transplant (1)
  • Urology (21)
  • Vascular Surgery (9)

Follow us

QUICK LINKS

Find a Doctor

Book an Appointment

Make an Enquiry

Feedback

Hospitals

Blogs

Privilege card

Heart Rhythm Disorder

NH CARES

Hernia

Lung Cancer

Brain Tumour

Liver Cancer

Heart Attack

Urinary Problems

Heart Transplant

Kidney Transplant

Bone Marrow Transplant

Pulmonary Hypertension

CENTRES OF EXCELLENCE

Liver Transplant & HPB Surgery

Cardiology

Cardiac Surgery

Neurology

Neurosurgery

Orthopaedics

Robotic Surgery

Vascular Surgery

Nephrology

Radiation Oncology

MEDICAL PROFESSIONALS

Academics

Clinical Research

NH Colleges

SUBSCRIBE TO OUR NEWSLETTER

Subscribe to our Newsletter for new blog posts, tips & new photos. Let's stay updated!

About Narayana Health

|

Stakeholder Relations

|

News & Media Relations

|

Awards and Accreditations

|

Leadership

|

Careers

|

CSR

|

Sitemap

Š Narayana Hrudayalaya Ltd | All rights reserved
NPPA Implant Pricing     Terms & Conditions     Privacy Policy     Disclaimer

Book Online Consultation