I get many questions of how much of physical activity should my child have? Certainly, each age group require a different level of physical activity. Physical activities can be structured and unstructured. Structured activity is activity that is supervised or planned by an adult. Unstructured activity is when the child has free time to be active in their own way. It is best to start planning activities at the earliest ages. There are great benefits that arise from physical activity. This is to promote growth and development skills, reduce obesity, strengthen muscles, heart, and bones, increases mental stamina, decreases depression and anxiety (Brighter Futures, n.d.).
According to the Pediatric Obesity Association (2020), the requirement for physical activity is broken down into various groups.
Create an environment that promotes skilled development movements several times a day for short periods of time.
It is best to have 30 minutes of structured physical activity each day in addition to 60 minutes of unstructured physical activity. This is a great opportunity to develop fine and gross motor skills that will later enhance the developmental skills. This is a great age to offer indoor and outdoor opportunities that allows playtime.
At least 60 minutes of structured and 60 minutes of structured physical activity. Continue to provide indoor and outdoor areas for playtime.
It is highly recommended 60 minutes AND up to several hours a day for age-appropriate physical activity. The physical activity should be more vigorous and throughout the day. It is not recommended to have 2 hours of more of inactivity, this is including unstructured time such as screen time or watching television.
During this age, more opportunities to created planned physical activity. For example, running, jumping, push-ups, sit ups, bicycling, swimming are a few examples. Strength training with the use of weights can be added at age 14 with the supervision of a trained adult.
Overall, it is highly encouraged to promote physical activity at the earlier ages. You body is designed to MOVE. Parents, I encourage you to view physical activity as fun and exciting part of daily life and to incorporate it as family-time. If you become a positive role model to promote fun, filled physical activities for your child than your child will follow suit as well.
Brighter Futures (n.d.) One Step at a Time: Helping Young Children Be Active! Brighter Futures Obesity Prevention Training for Primary Care Providers. https://www.brightfutures.org/one-step/module-1/page-1-4.html
Cuda S., Censani, M., O’Hara, V., Browne N. T., Paisely, J. (2020) Pediatric Obesity Management Algorithm 2020-2022. https://oma.cld.bz/Pediatric-Obesity-Algorithm-2020-2022
Find out how much physical activity is recommended for each age group at Pediatric Heroes Primary Care Clinic or call us at (210) 625-5708
