Introduction

Physical activity is not just a pastime for children; it’s a cornerstone for their overall well-being. This blog delves into the multitude of advantages that regular physical activity offers, from fostering physical health to enhancing cognitive and social skills. Additionally, we’ll explore the recommended time and types of activities tailored to different age groups and health conditions.

Benefits of Physical Activity for Children:

1. Physical and Mental Well-being: Promotes a fit and healthy life with good physical and mental well-being.
2. Healthy Development: Develops a healthy heart, lungs, bones, muscles, and joints.
3. Muscle Strength and Coordination: Enhances muscle strength, coordination, and control.
4. Body Weight Maintenance: Supports maintaining a healthy body weight.
5. Flexibility, Balance, and Posture: Improves flexibility, balance, and posture.
6. Brain Development: Facilitates vital connections in the brain, leading to improved concentration and thinking skills.
7. Disease Prevention: Reduces the chance of chronic diseases like type 2 diabetes, hypertension, and obesity.
8. Skill Development: Enhances motor, cognitive, and social skills, fostering better sleep.
9. Cognitive Functioning: Improves cognitive functioning, memory, and academic achievements.
10. Psychological Well-being: Boosts mood, outlook, positive self-esteem, team cooperation, and overall emotional well-being.

Recommended Time and Types of Physical Activities:

Birth to 1 Year:

• At least 30 minutes of supervised tummy time when awake.
• Developmentally appropriate activities include reaching, grasping, pulling, pushing, moving head, body, and limbs, and crawling.

1–2 Years:

• At least 3 hours (180 minutes) of various activities.

3–5 Years:

• At least 3 hours (180 minutes) with at least 60 minutes of moderate-to-vigorous physical activity.
• Light activity includes standing up, moving around, rolling, and playing.
• Moderate-to-vigorous activity includes skipping, hopping, dancing, running, jumping, climbing, chasing games, and swimming.

5–18 Years:

• 3 hours of structured physical activity.
• At least 1 hour of moderate-intensity physical activity.
• Muscle-strengthening exercises at least 3 days a week.

Physical Activities Tailored to Health Conditions:

Attention Deficit Hyperactivity Disorder (ADHD):

• Gradual introduction of exercises between classes.
• Complex exercises like martial arts, yoga, dancing, and rock climbing for improved concentration.

Autism Spectrum Disorder (ASD):

• Encourage participation in preferred activities.
• Utilize exercises like bear crawls, medicine ball slams, star jumps, arm circles, and mirror exercises.

Cerebral Palsy (CP):

• Encourage replacing sedentary behavior with light to moderate-to-vigorous exercise.
• Participate in wheelchair sports, adaptive bikes, hydrotherapy, swimming, and standing frames for those with severe disability.

Conclusion

Physical activity is a gift that keeps on giving for children, promoting not only physical health but also mental and social well-being. By understanding the recommended time and tailored activities for different age groups and health conditions, parents can actively contribute to their child’s holistic development. Whether it’s through structured activities or adaptive exercises, fostering a love for movement sets the foundation for a lifetime of health and happiness.