How much physical activity should my child get each day?

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Getting your child moving is crucial for their overall health and development. Regular physical activity can help to reduce childhood obesity, diabetes, and other chronic diseases. Plus, it can have lasting benefits, like lowering the risk of cardiovascular disease and improving bone health as they grow older. Research also provides strong evidence for the positive link between exercise and brain development in children. So, how much activity do they really need? Let’s look at the guidelines and explore some practical tips to keep your child active and thriving.

Why is Physical Activity Important?

Regular physical activity offers loads of benefits for children:

Improves Physical Health: It helps maintain a healthy weight, strengthens bones and muscles, and supports cardiovascular health.
Boosts Mental Health: Physical activity has been linked to reduced anxiety, depression, and stress. Exercise releases natural feel-good chemicals like serotonin and endorphins.
Enhances Social Skills: Engaging in group activities or team sports helps children learn teamwork, communication, and social interaction.
Supports Cognitive Development: Regular exercise improves focus, attention, and academic performance.

The Guidelines: What Do Experts Say?

Australia has established Physical Activity and Sedentary Behaviour Guidelines to promote health benefits for children and adolescents.

For young children, the recommendations are as follows:

Infants (birth to 1 year): Infants should engage in physical activity from birth, particularly through supervised, interactive floor-based play in safe environments. For those not yet mobile, at least 30 minutes of tummy time, incorporating activities like reaching, grasping, pushing, pulling, and crawling, this should be spread throughout their awake periods each day.
Toddlers (ages 1–2): Toddlers should aim for a minimum of 180 minutes of varied physical activities daily, including energetic play like running, jumping, and twirling. More activity is beneficial.
Preschoolers (ages 3–5): Preschoolers should also accumulate at least 180 minutes of physical activity daily, with at least 60 minutes dedicated to energetic play such as running, jumping, and throwing. As with toddlers, more activity is beneficial.
Children and adolescents (ages 5–17), At least 60 minutes of moderate-to-vigorous physical activity daily, primarily aerobic This means they should be doing activities that get their heart pumping, like running, swimming or biking. and also include things that strengthen muscles and bones (like climbing, playing sports or resistance exercise) at least 3 times a week.

Making It Fun: How to Keep Your Child Active

Getting your child to meet the recommended activity levels doesn’t have to be a chore. Here are some fun and practical tips:

Incorporate Play: Children are naturally inclined to play. Encourage activities like tag, hide and seek, or a game of catch. Even a dance party in the living room counts!
Be a Role Model: Show your child that physical activity is a normal part of daily life. Go for family walks, bike rides, or join them in their activities to make exercise a shared experience.
Mix It Up: Offer a variety of activities to keep things interesting. From swimming and soccer to martial arts and gymnastics, trying different sports and activities helps children discover what they enjoy most.
Choose Adaptive Activities: Look for activities that can be modified to accommodate your child’s needs. For example accessible sports, frame running, swimming, or wheelchair sports.
Use Assistive Devices: If your child uses assistive devices like a wheelchair or orthotics, find exercises that can be performed with these aids. There are many adapted fitness programs designed for various disabilities.
Encourage Social Interaction: Join community groups or clubs that offer adapted sports or activities. This not only promotes exercise but also helps with social skills and makes physical activity more enjoyable.
Create a Routine: Establish a regular schedule for physical activities. Consistency helps in making exercise a natural part of your child’s daily routine.
Set Goals: Tailor physical activities to your child’s abilities and set small, achievable goals. Celebrate their progress to keep them motivated.
Involve the Family: Make physical activity a family affair. Participate together in activities, which can be encouraging and make exercise more enjoyable for everyone.

The key is consistency and making physical activity enjoyable. At Strong and Courageous Therapy, our goal is to empower children to enjoy and benefit from physical activity. Through personalised support and a holistic approach, we help each child reach their full potential and thrive in their physical activities.