Getting kids active

Published by Bupa’s Health Information Team, December 2010.

The amount of activity that children do has important effects on their health. Keeping physically active can reduce the risk of them developing certain diseases in later life and help maintain a healthy weight. This article explains the importance of physical activity and gives hints and tips for getting children active.

What's all the fuss?

We all know that physical activity is important for our health. You can’t open a newspaper or turn on the TV without hearing about the importance of exercise in childhood or the latest figures for inactivity in the UK. Regular physical activity can benefit your child by:

• reducing the risk of some chronic diseases in later life
  
• helping to develop strong muscles and bones
  
• giving your child an opportunity to make friends
  
• reducing anxiety and stress
  
• boosting self-esteem
  
• encouraging your child to be active in later life
  
• helping to maintain a healthy weight

What counts?

Try to encourage children to be active as soon as possible after birth, and make sure that children under five spend as little time as possible being inactive. As soon as children can walk without any help they should do at least 180 minutes (three hours) of physical activity a day, which can be spread out during the day.

Children and young people can perform exercise at different intensities. Moderate intensity activity means your child’s breathing and heart rate will increase and he or she will feel warm. Your child should still be able to talk without panting in between his or her words. Vigorous intensity activity means that your child’s breathing will be much stronger and his or her heart rate will increase rapidly. Your child will find it difficult to hold a conversation.

Some examples of moderate intensity activities include:

• brisk walking
  
• active play
  
• bike riding

Some examples of vigorous intensity activities include:

• swimming
  
• dance
  
• football

Children and young people need to do between 60 and 120 minutes (one to two hours) of moderate to vigorous intensity physical activity every day. This may seem like a lot but it can be spread out during the day and can include PE lessons and playing with friends after school.

Children should do activity that helps to strengthen their bones and muscles, such as dancing, jumping or aerobics, at least three times a week. This will also improve flexibility.

It’s important that your child spends as little time as possible being inactive, such as watching TV or playing computer games. Instead, encourage your child to do something that gets them moving around – it might be easier than you think.

Getting active

Although children are often active at school in PE lessons and at lunchtime, it’s important that they keep this up at home, especially at the weekend, so try to incorporate physical activity into daily life.

Some ways in which your child can include physical activity in his or her weekly routine are described below.

• Playing in a group activity or running around with friends at school breaks and clubs after school.
  
• Getting involved in afternoon or evening play opportunities with friends.
  
• Going to the park, swimming pool, or for a bike ride at the weekend. This is also a good opportunity for you to enjoy exercising together.

Keep on moving

As a parent, it’s important that you help to keep your child motivated. This might be by varying activities, or by encouraging and praising your child as he or she improves. Your child will want to keep doing activity if it’s challenging and interesting.

There are a number of things you can do to help your child get active. Some ideas are listed below.

• Try to be an active role model and do activities together – suggest going to the park for a kick around with a football, or a game of rounders, cricket or frisbee.
  
• Praise and reward your child when he or she is active.
  
• If possible, provide equipment for your child such as a skipping rope, hula-hoop or football.
  
• If you can, walk your child to and from school every day.
  
• Find out what sports and team activities are available at your local leisure centre.
  
• Make exercise a treat by taking special trips to an adventure play park or an ice skating rink, for example.
  
• When it’s safe to do so, teach your child to ride a bike.
  
• Find out what after-school clubs are available at your child’s school and get him or her involved.

Remember that you play an important role in helping your child to get active. It doesn’t need to cost anything and any activity counts towards your child’s 60 minutes. Make it enjoyable and fun for both you and your child.

Action points

• Children and young people need to do between 60 and 120 minutes (one to two hours) of moderate to vigorous intensity physical activity every day.
  
• Include three weekly activities that help to strengthen you child's bones and muscles, such as dancing, jumping or aerobics.
  
• Limit the amount of time your child spends being inactive, such as watching TV and playing on the computer.

For sources and links to further information, see Resources.