Physical activity is extremely important for children as it contributes to their physical, mental, and emotional development. Guidelines for physical activity for children vary slightly depending on age, but in general, the following is recommended:
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Preschool-aged children (3-5 years old):
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At least 180 minutes of physical activity per day: This means that children should be active for at least three hours during the day. However, this activity does not necessarily have to be structured as a formal workout. It can include things like playing outdoors, jumping, running, climbing on play equipment, and participating in active games with other children.
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At least 60 minutes of moderate to vigorous physical activity: While daily activities can contribute to these total 180 minutes, it's important that at least one-third of this time is dedicated to more intense physical activity. This could include running, jumping, playing with a ball, or other activities that raise the heart rate and stimulate breathing more rapidly.
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School-aged children (6-17 years old):
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At least 60 minutes of moderate to vigorous physical activity every day: For school-aged children, it's important that they are active for at least one hour per day with physical activity involving body movement and raising the heart rate. This can include participating in organized sports, biking, swimming, running, or even just actively playing with friends.
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Aerobic activities and strength-building activities: The hour of activity should include a variety of activities involving the cardiorespiratory system (such as running or swimming) and activities that build strength, such as playing with a ball, climbing, or resistance exercises. This helps to develop muscle strength, endurance, and cardiovascular health.
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Limiting screen time: Limit the time spent watching television, using computers, or playing video games to less than two hours per day. This encourages children to be more active and explore other forms of entertainment that involve movement and social interaction.
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In both cases, the main goal is to encourage an active and healthy lifestyle from a young age, providing children with opportunities to move, play, and have fun through a variety of physical activities.
The role of the family is crucial when it comes to promoting an active and healthy lifestyle for children. Here are some ways in which the family can contribute:
Lead by example: Parents are role models for their children. If parents are active and regularly engage in physical activity, it is more likely that children will follow their example. Involving the whole family in physical activities can be an effective way to encourage children to move more.
Support and encouragement: The family can support and encourage children to participate in physical activities, such as team sports, swimming lessons, or simply outdoor games. Praising children for their efforts and successes in physical activity can help them develop a positive mindset towards movement and exercise.
Provide opportunities: Ensure that there are opportunities for physical activity available to children. This could mean having a variety of sports equipment or outdoor games at home, enrolling children in classes or sports clubs, or organizing outdoor family activities such as walks or hikes.
Create an active family culture: The family can make physical activity a natural part of everyday life. For example, instead of spending time in front of the TV, the family could take a walk after dinner or organize a soccer game in the backyard. This creates an environment where movement is seen as fun and normal.
Active involvement: Involve children in the decision-making process regarding physical activities. Ask them what activities they prefer and encourage them to explore a variety of options to find what they enjoy the most.
The role of the pediatrician is fundamental in promoting a healthy and active lifestyle for children. Here are some ways in which the pediatrician can contribute:
Health assessment: The pediatrician evaluates the child's overall health during routine check-up visits. This includes assessing their weight, height, body mass index (BMI), and other parameters that may be influenced by physical activity and lifestyle.
Provide personalized advice: The pediatrician can offer personalized advice on the amount and type of physical activity appropriate for the child based on their age, development, and interests. They can also provide suggestions on how to integrate physical activity into the child and family's daily life.
Identify and manage health issues related to physical activity: The pediatrician can identify any health problems that may be influenced by physical activity, such as orthopedic issues, respiratory disorders, or congenital heart conditions. They can then provide counseling and manage these issues appropriately.
Monitor motor development: The pediatrician monitors the child's motor development during check-up visits and can provide advice on promoting motor development through age-appropriate physical activities.
Educate parents: The pediatrician educates parents on the importance of physical activity for the child's health and development. They can provide information on the benefits of physical activity and the risks associated with lack of physical activity, as well as advice on how to encourage and support the child's physical activity.
Promoting a healthy and balanced lifestyle for young children is essential for their physical, mental, and emotional development. Here are some key points to consider:
Balanced nutrition: Offer a variety of nutritious and balanced foods, including fruits, vegetables, whole grains, lean proteins, and low-fat dairy products. Limit foods high in added sugars, saturated fats, and salt.
Regular physical activity: Provide daily opportunities for physical activity, such as active play, outdoor time, exploration, and free movement. The goal is to encourage at least 180 minutes of physical activity per day for preschool-aged children.
Adequate sleep: Ensure that young children get sufficient and good-quality sleep. Experts recommend 10 to 13 hours of sleep for preschool-aged children.
Limit screen time: Restrict time spent in front of the television, electronic devices, and video games. The American Academy of Pediatrics recommends that children under 2 years old should not spend any time in front of screens, while preschool-aged children should limit screen time to one hour per day, preferably watching only educational programs.
Personal hygiene and care: Teach children hygiene habits such as regular handwashing, brushing their teeth after meals and before bedtime, and wearing hats and sunscreen when outdoors.
Social and emotional development: Provide opportunities for social and emotional development through play with other children, structured activities, and moments of free play. Teach them to express emotions in a healthy way and to manage conflict constructively.
Cognitive stimulation: Offer games, books, and activities that stimulate cognitive development, such as puzzles, building blocks, picture books with interactive narratives, and engaging conversations.
Safe and stimulating environment: Ensure that the environment where children live and play is safe and stimulating, with age-appropriate toys, safe play materials, and secure areas for exploration.
It's important for parents to be positive and encouraging role models, promoting a healthy lifestyle through their behavior and daily choices.
Additionally, it's good to encourage children to be active and move in a fun and spontaneous way. Activities such as playing outdoors with friends, participating in team sports, or going on family hikes can be excellent ways to promote an active lifestyle.