Exercise for Children

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KEY POINTS

• Children should get at least 60 minutes of exercise every day.
• You can help your child get more exercise by being a role model and finding activities your child enjoys.
• If your child is not used to exercising very much, ask your child’s healthcare provider for advice.

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Why is exercise important?

Most children love to run, jump, climb, and play games. Outdoor activities give kids the chance to use up some of their energy, maintain a healthy weight, develop coordination, and build strength. Being physically active can help children build self-esteem and helps reduce anxiety, depression, and stress. Physical activity also helps teach life skills such as teamwork, patience, and how to set and reach goals.

How much exercise does my child need?

Children should get at least 60 minutes of exercise every day. It does not need to be done all at once. Short 10 to 15 minute spurts of activity work well too. If your child is not used to exercising very much, have him work up gradually to this level of activity.

Make sure your child does 3 types of physical activity:

• Aerobic. Exercise such as running, swimming or fast walking works the heart and gets muscles to use more oxygen. It also helps children to maintain a healthy weight. When your child does this kind of exercise correctly, his breathing and heart rate should speed up during the activity.
• Strengthening. Most children don't need a weight-training program to be strong. Activities like gymnastics, jungle gym and climbing will help children tone and strengthen muscles as they play when they climb, do a handstand, or wrestle.
• Stretching. Stretching exercises like yoga, martial arts or cartwheels help improve flexibility, allowing muscles and joints to bend and move easily through their full range of motion. Children stretch when they try to get a toy just out of reach, practice a split, or do a cartwheel.

How can I help my child get more exercise?

• Be a role model. Children who are part of a family that has fun doing activities together learn to enjoy being active. If you have fun exercising, your child will want to do it too. Go out for a walk in the evening. Smaller children enjoy riding or skating alongside their parents as they walk or jog. You could also go out after dinner and play a game of catch, jump rope, or hopscotch. Kids are often more willing and excited to exercise when mom, dad, or older siblings are doing it with them. Try to plan weekends where the whole family joins in doing something active. However, do not encourage your child to do adult types of exercise that are not right for young children such as using a treadmill, stair-stepping, power walking, long-distance running, or weight-lifting.
• Encourage your child to get involved in school sports, dance classes, or gymnastics. Have your child join a team. Basketball and soccer are good sports for even young children to learn. If your school doesn't offer sports, try your local YMCA or parks and recreation district.
• Try to find activities your child enjoys. If your child dislikes playing certain sports or exercising in front of a group, try to find something that is more fun for your child. Your child is more likely to do activities that he enjoys.
• Limit "screen time" to 2 hours or less per day. This includes TV, computer, video games, cellphone and iPad apps, and watching DVDs and movies.

If your child has been diagnosed as severely overweight, you can check with your healthcare provider or child's school to see if there is a local exercise group or program that works with overweight kids.

What if my child doesn't like team sports?

For children who don't enjoy organized sports or classes, try exercise that can be done alone or with the family. Your child may enjoy:

• Biking
• Walking or hiking
• Jumping rope
• Skating
• Swimming
• Indoor rock climbing
• Badminton or tennis

Active chores can also get kids moving, such as:

• Raking leaves or mowing the grass
• Washing the car
• Sweeping or vacuuming
• Walking the dog

Other ways to help children move more during the day:

• Encourage a 5 minute activity break for every 30 minutes of computer or written work.
• Allow active play before homework.
• Turn on dance music instead of the TV.
• Workout with interactive computer games or exercise videos just for kids.