Encouraging regular physical activity among elementary school children is a goal worthy of every educator. Regular physical activity in children promotes health and fitness. Physically active youth have higher levels of cardiovascular fitness and stronger muscles than their inactive peers. They usually have less body fat, their bones are stronger and they may have reduced symptoms of anxiety and depression. Helping children achieve success in whatever physical activities they choose can boost self-esteem and competency which in turn can encourage them to further expand their activity choices.
Active youth also have a better chance of a healthy adulthood. Although young children typically don’t have chronic diseases, such as heart disease, type 2 diabetes, or osteoporosis, risk factors for these diseases can begin to develop early in life. With regular physical activity, it is less likely that these risk factors will develop and more likely that children will remain healthy as adults.
The Federal Government has issued its first-ever Physical Activity Guidelines for Americans. These guidelines describe the types and amounts of physical activity that promote health. Children and adolescents should do 60 minutes (1 hour) or more of physical activity each day. Activities should be developmentally appropriate, based on the age of the child. The 60 minutes should be comprised of three essential activities: aerobic, muscle building and bone strengthening.
- Aerobic activities—those activities in which children rhythmically move their large muscles—should make up most of your child’s 60 or more minutes of physical activity each day. The activity does not need to come in a 60-minute block; it can be in 10- to 15-minute activity bursts throughout the day. Daily activities can include either moderate-intensity aerobic activity, such as brisk walking, dancing or bicycling or vigorous-intensity activity, such as running or swimming. Vigorous-intensity aerobic activity should be included at least 3 days per week.
- Muscle-strengthening activities, such as tug-of-war, playing on a jungle gym or push-ups, should be included at least 3 days per week as part of the 60 or more minutes. As children get older, they may start structured weight training programs, for instance with an organized sports team.
- Bone-strengthening activities, such as jumping rope or running, should be included at least 3 days per week as part of the 60 or more minutes. Bone-strengthening activities remain especially important for children and young adolescents because the greatest gains in bone mass occur during the years just before and during puberty. The majority of peak bone mass is obtained by the end of adolescence.
What is moderate- or vigorous-intensity activity?
On a scale of 0 to 10, where sitting is a 0 and the highest level of activity is a 10, moderate-intensity activity is a 5 or 6. When doing moderate - intensity activity, the heart will beat faster than normal and breathing is somewhat harder than normal. Vigorous-intensity activity is a level 7 or 8. When doing vigorous-intensity activity, the heart beats much faster than normal and breathing is much harder than normal.
Download this new handout, Child’s Play: The Foundation for Good Health to learn more about what schools can do to promote physical activity.
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