All kids need exercise. In this day and age, we cannot rely on schools to ensure our children are getting enough activity anymore (not that it’s exactly their responsibility), so it is up to parents to make sure their kids are getting enough exercise to stay healthy.
But how much activity does your child need? And what is appropriate and safe for their age?
Let’s take it age group by age group.
Infants
There is no specific activity recommendation for infants, but active play takes a huge role in your baby’s development of motor skills. Doctors advise limiting the amount of time your baby spends in walkers, strollers and car seats to ensure they are using their muscles and developing coordination and balance. These skills will sharpen as they age, and the process is individual to each child, but it important to set the foundation early.
Children
Most recreational sports begin around age 5, when children are coordinated enough to participate, but can also listen and follow directions. The motor skills continue to sharpen, and sports are a great way to challenge that development. It is important to expose your child to a variety of activities so they can not only develop appropriately, but can also find an activity they enjoy. Organized sports are also a great way to socialize your child and teach them teamwork.
If sports is not your kid’s thing, or if you do not feel they are ready to participate just yet, make sure they receive 30-60 minutes of structured, organized playtime a day, whether it be playing on the play ground or game of tag.
According to the National Strength and Conditioning Association (NSCA) children as young as six can start body weight exercises, such as push ups and crunches, as long as they can perform the exercises correctly and safely. At this age, the purpose of strength training is to improve muscular strength and endurance- not to improve physical appearance. Explain the health benefits of regular exercise to your child at this age to set the stage for a lifelong exercise habit.
Teens
Teens can strength train with weights to improve muscle size and definition, but it is recommended to wait until your teen has finished puberty to not effect their bodies growth and avoid injury. Strength training should not be confused with weight lifting: weight lifting, or body building, is usually focused on the amount of weight one can lift and is very competitive. Even teens who have finished puberty that train at at such a competitive level are setting themselves up for irreparable damage to their bones and muscles.
Teens should receive about 60 minutes of moderately intense exercise most days of the week. It is important to allow your teen to find an activity they enjoy. Sports are still popular at this age, but some teens are not drawn to the team aspect. Look into fitness DVDs, gym memberships and fitness classes that your teen may enjoy to ensure they are hitting their daily recommendation.
Teens are highly impressionable, and extremely self conscious. It is so important at this age to not discuss weight in a way where you make them feel more self conscious, and the word diet is better left out of the conversation altogether. Teens bodies are pretty resilient, so even if they are over weight, focus on the benefits of exercising and eating right, and their weight will even out, without drastic measures. This will also help build their confidence, and move the focus from the sensitive subject of physical appearance and put it back on health, where it belongs.
Whatever your child’s age group, make sure they are getting in their recommended amount of activity. It’s never too late to start, and that goes for you, too. Exercise is nonnegotiable, so make it fun, too. Everyone will benefit.
(Photo By: Check Abbe)
