What are the benefits of physical activity?
- Healthy weight
- A sense of wellbeing
- Better sleep
- Strong muscles and bones
- Good health – Decreased risk of developing type 2 diabetes and other diseases
How much physical activity is needed?
- Ideally 60 minutes a day of vigorous physical activity or play – More the better
- Minimum 20 minutes a day of vigorous physical activity or play
- A variety of non-competitive activities like running, cycling or aerobics
- Minimum 5 days a week
Tips for motivating children to be active
- Make exercise and activity sound like fun and fashionable
- Set a positive example by leading an active lifestyle yourself
- Be active as a family – take family walks or play active games together
- Allow enough time for free play – helps burn more calories and is more fun
- Gift sports equipment’s to encourage physical activity. E.g. knee pads, helmets or wrist pads
- Create opportunities for being active – take kids to public parks, gardens or clubs
- Encourage participation and praise efforts at being active
- Make physical activity fun – non-structured activity or structured sports
- Limit sedentary activities, such as watching TV, being online and playing video games
- Set a regular schedule for physical activity
- Encourage activities which the child is good at and enjoys. This builds confidence
- Avoid activities the child is not good at or dislikes. This can cause frustration and negativity
- Choose the right activities for a child’s age: If not, the child may be bored or frustrated
- Consider the child’s temperament.
- A mild-mannered child who might not be comfortable playing football, but may like the challenge of karate
- An active child might not have the patience and control required for ballet but is well-suited to a fast-paced activity like football
- Get Started – The biggest hurdle is to start. Once they begin it becomes easier
- Keep Going – For at least 100 days. That will make them good at it and like it and commit
What counts as physical activity?
It is important to regularly do 3 different types of activities:
AEROBICS
How often? At least 3 days per week
Examples Cycling, dancing, martial arts, skipping, sports and running
Benefits
- Promotes endurance
- Helps control weight
- Improves cardiovascular fitness
- Lowers blood pressure and cholesterol
MUSCLE STRENGTHENING
How often? At least 3 days per week
Examples Tug of war, hopscotch, jungle gyms, climbing and gymnastics
Benefits
- Strengthens muscles
- Promotes stability for movement
- Reduces risk of injury
BALANCE AND CO-ORDINATION
How often? At least 3 days per week
Examples Gymnastics, yoga, football, badminton, and cycling
Benefits
- Helps to move around efficiently
- Improves awareness of body
- Promotes self-confidence
Dr. Mahesh Balsekar | Senior Consultant – Paediatrics | SRCC Children’s Hospital, Mumbai