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Let's get physical
The benefits of active kids
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Children have energy to burn and yet the latest Active Healthy Kids Australia Report Card has found that less than 20 per cent of kids aged 5-17 are getting the recommended amount of physical activity each day.
So, the big questions is, how active should kids be?
Here we look at the national guidelines for physical activity, the benefits of an energetic childhood and how grown-ups can help get kids moving.
How busy should young bodies be?
Children need diffrent amounts of physical activity, depending on their age. Each day:
- Ages 0-1 need some physical activity, like floor-based play
- Ages 1-5 need at least three hours of activity, spread over the day
- Ages 5-17 need at least one hour of moderate to vigorous physical activity
For ages 5-17, the idea is to mix things up. Combine moderate activities, like fast walking or bike-riding, with more intense ones, like running, chasing and team sports.
And at least three days a week, get kids doing muscle and bone-strengthening activities, such as skipping, jumping, climbing, swinging, dance, gymnastics and martial arts.
To read more about the Government's physical activity recommendations, click here for info on ages 0-5, here for ages 5-12 and here for ages 13-17.
Why is it good for kids to stay active?
Like adults, children benefit physically, socially and emotionally from keeping their bodies moving. According to the Government –
Physical activity helps kids’ health by:
- Improving physical fitness, including movement and coordination skills
- Building strong muscles and bones
- Promoting healthy growth and development
- Reducing the risk of disease and unhealthy weight increase
Physical activity helps children socially by:
- Providing chances to have fun with friends
- Reducing anti-social behaviour, such as aggression
- Helping them develop skills, like teamwork and cooperation
Physical activity helps kids’ headspace by:
- Improving confidence and self-esteem
- Improving concentration
- Helping children manage stress and anxiety
Let's do it!
Physical activity has some BIG positives, so here are 15 ways for kids to get busy over the weekend:
- Explore a new bike/scooter track
- Race through backyard obstacle course
- Go for a bushwalk
- Kick a footy around
- Dive into a beach, pool or water park
- Walk around a zoo
- Hit a skate park
- Jump on a trampoline at home or at a centre
- Hire a canoe
- Discover a new playground
- Fly a kite
- Teach them to rollerblade or roller skate
- Visit an indoor rock-climbing centre
- Go ten pin bowling
- Put on a dance show with friends
And when school’s in, it's a great idea to balance organised sport with unstructured play. Things like tennis, soccer, swimming and netball are a great way to keep older kids active, and they'll also love walking the dog or running around the backyard.
On their marks, get set, GO!
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