Physical activity is an essential component of a child’s overall development and well-being. It not only contributes to their physical health but also plays a crucial role in their cognitive, emotional, and social development. The amount of physical activity that school children need varies based on their age, but there are general guidelines that parents, educators, and healthcare professionals can follow to ensure children lead healthy and active lives.
The World Health Organization (WHO) recommends that school-aged children (5-17 years old) engage in at least 60 minutes of moderate to vigorous physical activity each day. This activity can be broken down into shorter bouts throughout the day and should encompass a variety of activities such as running, jumping, cycling, and playing sports. This guideline reflects the minimum amount of physical activity required to maintain and improve a child’s health.
Children’s physical activity needs change as they grow and develop. Here’s a breakdown of these needs based on different age groups:
1. Preschoolers (3-5 years): Preschoolers should engage in at least three hours of physical activity per day. This should include activities that promote balance, coordination, and movement skills. Structured play, such as dancing, gymnastics, and playing tag, can be beneficial for this age group.
2. School-Aged Children (6-17 years): As mentioned earlier, school-aged children need at least 60 minutes of moderate to vigorous physical activity daily. This should be a mix of aerobic activities (e.g., running, swimming, or playing sports) and muscle-strengthening activities (e.g., push-ups, sit-ups) at least three times a week. Additionally, bone-strengthening activities like jumping and skipping should be encouraged for this age group.
It’s important to note that not all children are the same, and their interests and abilities may vary. Encouraging children to participate in activities they enjoy is more likely to ensure they meet their physical activity needs. Whether it’s team sports, dancing, martial arts, or simply playing outdoors, the goal is to make physical activity fun and enjoyable.
The benefits of meeting these physical activity guidelines are numerous. Regular physical activity helps children maintain a healthy weight, develop strong bones and muscles, improve cardiovascular fitness, and reduce the risk of chronic conditions such as obesity, diabetes, and heart disease. Additionally, physical activity has a positive impact on mental health, helping children manage stress, anxiety, and depression while promoting better sleep and cognitive function.
Schools and parents have a significant role to play in ensuring that children meet their physical activity requirements. Schools can incorporate physical education classes into the curriculum, provide opportunities for active recess and extracurricular activities, and promote walking or biking to school. Parents can support their children by setting a good example through their own active lifestyles, limiting screen time, and creating a home environment that encourages physical activity.
In conclusion, school children need an appropriate amount of physical activity to thrive physically, mentally, and emotionally. The WHO guidelines of at least 60 minutes of moderate to vigorous physical activity per day serve as a valuable reference point, but it’s crucial to remember that each child is unique. Encouraging a variety of enjoyable physical activities and creating a supportive environment can help children develop healthy habits that will benefit them throughout their lives. By prioritizing physical activity, we can help our children grow into healthy and happy individuals.
