Promoting Well Being

Physical Activity Recommendations for children & young people

• Humans are naturally built to be active and children & young people love to be active!!

• Ensuring physical activity is part of their daily routine is not only fun, but also healthy

• Physical activity is important for healthy growth and development.  It is also a great way for children & young people to make friends, learn physical play and social skills.

• Encouraging children & young people to be active when they are young also establishes the foundation for life long healthy active lifestyles.

The daily physical activity recommendations for children & young people are:

At LEAST 60 mins moderate intensity physical activity EVERYDAY!

&

TWICE a week activities to improve:

bone health and muscle strength & flexibility

Children & young people should not spend more than two hours a day doing inactive activities for example watching TV or playing computer games

 Moderate intensity activities:

            Brisk walking             Dance

            Active play                 Most Sports

            Swimming                  Games

            Cycling                       Running

            Skipping

Activities for Building strength & flexibility

            Climbing                     Skipping

            Jumping                     Gymnastics

 What is physical activity so important?

·              Healthy growth & development – bones, heart, muscles

·              Social development – developing friendships, dealing with conflict, confidence

·              Development of physical literacy, cognitive skills & creativity

·              Reducing Body Fat – combating obesity

·              General well-being and mental health – improving self esteem, helping to relax

·              Reduced risk of chronic diseases; CHD, Stroke, Cholesterol, Hypertension, Osteoporosis etc. in later life

Ideas for Getting Children Active

• Plan an active family outing such as a walk to a local park
• Set a limit (recommended a maximum of two hours) on the amount of ‘non active’ time your children spend watching television, videos and playing computer games
• Help your children to find FUN things to do besides watching television; play schoolyard games at home like hopscotch and jump rope make instruments out of kitchen items and dance to the music you make play some one-on-one basketball
• Give your children chores that are active such as vacuuming, making the beds, walking the dog, helping you out in the garden
• Be a positive role model for your child – take the stairs instead of the elevator, choose active pastimes, get off the bus one or two stops early and walk the rest of the way
• Plan physical activities with your children around other families or friends – physical activity can be more fun with others
• Join your children for a bike ride, ball game or long walk
• Give gifts or toys that promote physical activity such as bats, balls, skates, bike, sneakers or skipping ropes
• Designate areas inside your house where your children can be physically active
• Go for a walk after dinner with the family
• Go to the playground and help your children learn how to climb and swing
• Teach your children skills that will help them to be physically active like skipping, riding a bike, skating or throwing, catching, hitting and kicking a ball
• Set walking goals as a family for distance or time and record how well you do

Remember:

Positive experiences of physical activity at an early age can lay foundations for lifelong healthy active lifestyles