Staying active is an essential part of staying healthy for kids of all ages.
But with today’s surge in smartphones and fewer kids getting regular physical education (PE), many children aren’t moving as much as they should. Less than a fourth of children ages six to 17 are active for an hour a day, which is the bare minimum they need daily to stay healthy.
Breanna Esbenshade, RDN
Part of keeping kids healthy is a well-balanced diet packed with lean protein, fruits, vegetables, and whole grains. But growing bodies also need adequate exercise.
“It can be really easy to focus on nutrition and forget about that physical activity piece, but it’s really all-encompassing,” says dietitian Breanna Esbenshade. “Good nutrition and staying active go hand in hand.”
In this installment of our “What’s a Parent to Do” blog series about physical activity and kids health, Breanna helps us understand why staying active in childhood is so vital for healthy growth and development and how much activity kids actually need, and she shares tips on how to make staying active fun for the whole family.
Q: Why is physical activity so important, and what do we know about the benefits?
When kids are physically active, they build critical healthy habits that carry over into adulthood, Breanna says. There’s a long list of benefits when it comes to staying active.
For example, physical activity promotes good cardiovascular health, it can help kids maintain a healthy weight, and can ultimately help lower the risk of chronic issues like high blood pressure, diabetes, or cancer later in life.
It also helps control blood sugar and blood pressure and build strong muscles and bones. The latter is especially important for young kids because they’re growing rapidly.
There are mental health benefits, too, Breanna adds.
Regular physical activity helps with brain health, focus, and reducing stress—and it can help reduce the risk of depression. One recent study showed that 12-year-olds who got 60 minutes of exercise a day had a 10% reduction, on average, in depression once they reached age 18.
Q: How active should a child be?
The Centers for Disease Control says kids ages three to five should be active throughout the day. It’s okay for this to be short bursts of activity, and it often is, Breanna says.
For example, young kids might swing on the monkey bars or start a game of tag outside at daycare, play with toys in the classroom, and then help with chores at home.
Children ages six to 17 need 60 minutes or more of moderate to vigorous activity every day.
There are three types of physical activity, and kids need all three: Aerobic (anything that makes the heart beat faster), muscle-strengthening (climbing or push-ups) and bone-strengthening (jumping or running).
It’s easy to find activities that fall under more than one type of exercise. For example, playing basketball counts as vigorous aerobic activity and the running involved can also be a positive for bone health.
Q: Doesn’t my child get enough exercise at school during PE or recess?
Not necessarily. In the United States, while most states do require physical education, some states only require a minimal or an unspecified amount.
Lack of funding, inadequate facilities, and large class sizes are often barriers to regular PE classes.
Regular recess also isn’t a given.
Only a handful of states require schools to provide kids with daily recess. Plus, some kids prefer to read or take some quiet alone time during recess.
That’s why it’s important to also prioritize physical activity at home. Take the dog for a walk after dinner, recommends Breanna, go on a bike ride after school, or walk to your local park for a game of family basketball.
Q: What counts as ‘physical activity’? Can my child get the activity they need if they don’t like playing sports?
Even tasks like gardening or kicking balls around the backyard count as being active, says Breanna.
She suggests finding physical activities that match your child’s personality, and ones that they enjoy doing so it’s fun and not perceived as an unwanted chore.
Maybe it’s biking around the neighborhood with friends, doing an agility or a dance class, meeting friends at the playground, or swimming at your neighborhood pool.
Q: What are the downsides of inactivity?
The other side of the coin of the benefits of physical activity are the many risks associated with being inactive.
Physical inactivity over time can increase children’s’ risk of becoming overweight and of obesity. Obesity is linked to increased risk of high blood pressure, cardiovascular disease, and type 2 diabetes.
Not being active also increases the risk of other issues, including the risk of developing lower bone density, which can lead to osteoporosis later in life.
What’s more, since physical activity is a great way for kids to interact with each other and socialize, adds Breanna, children who aren’t active miss out on that benefit, too.
Q: What are some expert tips for supporting an active, healthy lifestyle for children?
Take an active role and model physical activity for your child, says Breanna.
For example, as tempting as it may be to scroll on your phone during a playground outing, she recommends putting your device away and swinging from the monkey bars yourself.
Making daily or weekly tasks more active is great way to sneak in that extra activity, too, says Breanna.
As you go about daily life, think about where you might be able to walk or bike instead of drive. Maybe you can walk to a corner store for groceries, or bike to school. Also, try not to have too jam-packed of a schedule so kids can have the free time to be active. Other tips include:
- Set up at least one fun physical activity for your family every weekend.
- Have kids help with household chores, and use games to help.
- Try a variety of activities. If soccer doesn’t stick, try basketball or track or active games in the neighborhood.
- Have a family dance party–and let the kids pick the tunes.
- Play fun family games together like tag, musical chairs, or make an obstacle course.
- Tie physical activity to other interests. Bike to the bookstore with your book-loving kid or have your animal-loving teen volunteer as a dog walker.
Q: What if my child has physical limitations or a disability?
First, talk to your child’s doctor about what would be safe and wouldn’t be safe for your child given their particular needs, Breanna says.
Parents of kids with physical disabilities may need to seek out more support and resources and get creative to find safe ways to be active.
Q: What should parents watch out for to keep kids safe while being active?
Be mindful that your kids don’t overdo it when they’re getting physical activity, says Breanna. Being active shouldn’t hurt!
If any pain is involved, slow down or try a gentler activity. If your child does get regular PE classes and recess at school, they may be getting enough activity during the day, so they don’t necessarily need a lot more activity at home.
Make sure there’s supervision, especially during new activities, and address any possible injuries right away. The worst thing to do with an injury is to keep pushing through, whether it’s a muscle strain or something more serious like a concussion.
Switching up the types of activities that kids are doing so they get different movements can be a very good way to prevent overuse, as well. Anytime there’s more than a little bump or bruise, it’s worth seeing your pediatrician to have your child checked out before they resume activities.
Breanna Esbenshade is a Registered Dietitian and part of Aramark’s Nutrition Network—a community of dietitians within Aramark Student Nutrition. The Nutrition Network connects and engages Aramark Student Nutrition RDNs and other nutrition experts in ways that benefit school students, parents and caregivers, and their district’s health and wellbeing initiatives.
Note: Since everyone’s health history and nutritional needs are so different, please make sure that you talk with your doctor and a registered dietitian to get advice about the diet and exercise plan that‘s right for you.