In general physical activities for children and adolescents include play-time, outdoor games and sports. Such activities will offer improved cardio respiratory and muscular fitness, bone health, and cardiovascular endurance :
- Children aged 5–17 should accumulate at least 60 minutes of moderate to vigorous intensity physical activity on a daily basis with an advised rest period built in to the process.
- Most of the physical activity should be aerobic. Vigorous intensity activities should be incorporated to the programme to include those that strengthen muscle and bone at least 3 times per week.
For most active children, bone-loading activities should be performed as part of playing games, running, turning or jumping.
For slightly less active children, a progressive increase in activity to eventually achieve the target shown above is recommended. It is appropriate to start with smaller amounts of physical activity and gradually increases duration, frequency and intensity over a period of time. It should also be noted that if children are currently doing no physical activity, doing amounts below the recommended levels will bring more benefits than doing none at all.
It is simply about trying to find the correct balance and at Fitness Kids we assess the child to create a suitable program to build up the safe intensity of their exercises together with promoting fun as the key component. Children vary from all different body shapes and sizes and so it is important to assess movement and flexibility leading to our primary objective in promoting health and confidence.
Physical activity has also been associated with psychological benefits in young people by improving their control over symptoms such as anxiety and confidence issues. Focus on areas of flexibility and simple breathing techniques can assist in the social development of young people by providing opportunities for self-expression, building self-confidence, social interaction and integration.
Most of all its about having FUN.