Exercise for Kids: How to Get Your Child More Active

Physical activity is one of the best things you can do to stay healthy throughout your life. But most people aren’t getting enough exercise, including children.

Only about one in five adolescents meet the national recommendations for daily physical activity.

Loyola Medicine pediatrician and internal medicine physician Yaroslav Bodnar, MD, sees the effects of physical inactivity on children and adolescents every day.

“There is an epidemic of obesity among children that’s due, in part, to a lack of physical activity,” he says. “Obesity and obesity-related health conditions can lead to a downward spiral in a child’s physical and mental health. The effects often stay with them into adulthood.”

The Importance of Exercise for Kids

Exercise has many positive benefits for your child’s health, such as:

• Better regulation of blood sugar levels
• Healthier weight and lower body fat
• Improved heart and lung health
• Lower blood pressure
• Stronger bones and muscles

In addition to improved physical health, exercise also stimulates the brain. Research shows that physically active children have higher test scores, faster brain processing speed and better memory.

Exercise can also enhance children’s behavioral health and psychological well-being, says Dr. Bodnar. “Children who are more active have opportunities to socialize more and build self-esteem,” he says. “They also have a reduced risk of depression.”

How Much Physical Activity do Kids Need?

The U.S. Department of Health and Human Services has established national recommendations for physical activity. Children ages 6 through 17 should get 60 minutes of physical activity most days.

This activity should include a mix of exercise types, including:

Aerobic exercise

Aerobic means the exercise is moderate or vigorous in intensity. Moderate intensity activities require a medium amount of effort such as walking, playing catch or yard work.

Vigorous activities are more energetic like running, basketball, jumping rope and bike riding.

Recommendation: Children should participate in vigorous aerobic activity at least three days per week.

Muscle-strengthening workouts

Muscle-strengthening activities are those that engage your child’s muscles.

Examples include:

• Climbing
• Gymnastics
• Resistance exercises that use body weight, bands or weights
• Tug-of-war

Recommendation: Children should incorporate muscle-strengthening activities into their 60 minutes of physical activity three days per week.

Bone-strengthening movements

Bone-strengthening activities place force on your child’s bones and stimulate bone growth. They include any exercise that involves running, jumping or making impact with the ground.

Recommendation: Children should participate in bone-strengthening exercise three days per week.

Strategies to Get Kids Active

Getting your child active may seem like an overwhelming task. “What I’m seeing in the clinic is that many families don’t know where to begin,” says Dr. Bodnar. “That’s why it’s important to start slow and set realistic goals.”

Dr. Bodnar also advises parents to avoid doing too much when starting out. It’s especially important to slow down or try another type of activity if your child experiences pain.

Exercise may be more enjoyable for children when you include the whole family. And since children model their parents’ behaviors, being regularly active yourself may lead your child to become more active.

Other strategies to get your child moving include:

• Get the right equipment: Sports equipment, such as balls, jump ropes and other active gear will help your child make the most of their active time.
• Join a team: Team sports provide social engagement and teach life skills. Find out if your child’s school or community offers youth sports your child might like.
• Look for free activities: Sports can be expensive. Check with your city or local parks department for free or low-cost activities.
• Make it fun: Kids are more likely to be engaged when they’re doing what they like. Pick a fun, age-appropriate activity your child likes and build on it.
• Plan ahead: Plan physical activity around your family’s busy schedule. By setting aside time, you’ll be more likely to reach your activity goals.
• Raise the stakes: Mini competitions, like step challenges, provide positive reinforcement for healthy habits.
• Start young: Kids under age six should be active too and can start developing healthy habits, such as regular physical activity.

“Although the guidelines recommend being physically active every day, it’s okay to start with one day a week,” says Dr. Bodnar.

“If you make that a consistent, sustainable habit, you can build up over time. Even small increases in activity can have big health benefits when you’re just starting out.”

Whole-Family Care at Loyola Medicine

Loyola Medicine offers comprehensive primary care for your entire family. Our providers encourage positive lifestyle changes to improve your health and quality of life. And we’re there for you with the support you and your loved ones need to make these changes permanent.

Our primary care offices are located throughout Chicago’s western and southwestern suburbs and are accepting new patients. To make an appointment, call 888-584-7888 or schedule an appointment online.

Yaroslav Bodnar, MD, is a pediatrician and internal medicine physician at Loyola Medicine. His research interests include clinical informatics and artificial intelligence in medicine.

Dr. Bodnar received his medical degree from the Uniformed Services University of The Health Sciences-F Edward Hebert School of Medicine. He completed his residency at the University of Illinois College of Medicine at Peoria.

Book an appointment today to see Dr. Bodnar or another primary care provider by self-scheduling an in-person or virtual appointment using myLoyola.

Source: https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf