How Much Physical Activity Should Your Child Be Getting?

Most reputable sources, including the American Academy of Pediatrics recommends that children get at least sixty minutes of physical activity per day. For children, this does not have to be consecutive, but can be spread throughout the day.




For example, if they are getting twenty minutes of activity playing softball in PE, ten minutes of running at recess and thirty minutes of basketball after school with his friends, your child is meeting the standard.




Regular exercise will not only help your child be healthy, but aids in growing strong self-esteem, sleep better and have more energy. It is also shown to decrease anxiety and depression.




Children, unlike adults, are not spending their exercise time on the treadmill or at the gym, where they may be able to monitor their time and calories burned. This provides parents with the challenge of making sure that their child is getting enough exercise. If your child is active but still gaining weight, it is likely that the cause is his diet, not his level of activity. If that is the case, take a look at your child’s diet and snacking habits and consult with the USDA standards for guidance.




Remember that children are not likely to stick with exercise programs the way adults do. They do better with lifestyle changes that involve free play and team or individual youth sports.




If you want your child to be more active, get the whole family involved – don’t just “send them out to play.” Going out to play catch or tag with your child or simply going for a walk will benefit you both.




Have your kids take the stairs instead of an elevator or walk to school or a friend’s house, rather than always be driven.




By being involved in your child’s activity, you can better monitor that they are getting the sixty minutes of exercise a day that they require to grow into healthy, happy adolescents and adults.



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Making Decisions on Physical Activity with Your Child

As children get older, increasing demands make it difficult for parents to make sure that they get the sixty minutes of daily exercise they need. TV and computers have added to the problem. Even positive activities such as studying and reading can add to the challenge.


Children who are identified as athletic or express interest in sports might end up getting more activities, but others who are more casual about sports may find replacement activities. However, being active is important for children to be able to strengthen their muscles and bones. Aside from the obvious developmental benefits of physical activity, active children also reduce their risk of chronic illnesses such as high blood pressure and type two diabetes.


They key is finding activities that your child enjoys. There are many options for children – from bike riding to tennis to swimming. If a child does not enjoy the activity, they are not likely to stick with it.


Early Elementary Age Kids


Expose your child to a variety of activities. Make sure the focus is on fun. A healthy mix of activities is ideal and be sure to include your child in the decisions. At this age, children are still mastering the fundamental skills of jumping, kicking and catching. It is not for a few more years that they will begin to combine these skills for sports. Therefore, if your child joins a sports team at this age, make sure the coach has realistic expectations.


Late Elementary Age Kids


At this age, children have mastered their basic skills and are more coordinated. They also have a better handle of rules and sportsmanship. These are good lessons a parent can teach a child. Regardless of the sport, it can provide valuable life lessons to your child.


Make sure that your child is suited for the activity they choose. A bigger child may be suited for football while a smaller one may succeed at baseball. Some children are more suited for non-team sports.


Consider whether your child’s personality is more suited for a sport like football or the challenge of martial arts. Even if your child is active, they may not have the patience for dance but may be suited to a face-paced sport like soccer.

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