by Rachel Zwilling, PT, DPT
As summer quickly approaches and children start to have more free time it is important to focus on healthy habits and activities. But what does that mean? Summer is a great time to be physically active with many ways to get outside and get moving.
Physical activity and movement should be included throughout a child’s day. According to the CDC, children 6-17 years old should participate in 60 minutes or more of physical activity each day.1 This 60 minutes or more should be of moderate to vigorous intensity level with muscle strengthening, bone strengthening, and aerobic exercise included.1 There are many ways to include aerobic activity throughout the day.
- running around the neighborhood with friends
- going on a family walk
- riding your bike with siblings
- many more activities that get your heart beating faster.
Another portion of the 60 minutes should be focused on bone and muscle strengthening, these activities should be included at least 3 days per week.1 When we think of muscle and bone-strengthening activities we often think of weight lifting but there are many other ways to build healthy bones and muscles, especially for our younger children. Activities such as climbing on playground equipment, jumping, and running all build healthy bones and muscles.1
For younger children (under 6), the CDC recommends that physical activity should be included throughout the day, and playtime should be active.1 A simple way to go about doing this includes getting children on the floor and outside to allow them to explore their environment and move around easily. Limit screen time and instead encourage games and activities that include being on your feet and on the move.
Being more physically active is not only a good goal for children but can be beneficial for the whole family. Seeing parents, guardians, and caregivers being role models for activity and excited about movement themselves can be a great start to promoting healthy habits in the household. Exercise and activity can also be a great way to get in extra family time. There are many ways a family can be active together including:
- taking up a hobby or a sport
- riding bikes
- going on a family hike or walking around a park
There are many ways to go about being physically active, but why is it so important? Physical activity is important for many reasons including decreasing the risk of obesity, heart disease, and diabetes and reducing the risk of many other chronic diseases. Starting small with switching out screen time this summer for some physical activity can show great benefits in the long run.
It is never too late to start exercising and being active! With the weather getting warmer and school out for the summer, now is a great time to get out and get moving toward healthy habits for your children and family. There are many different ways to go about being more physically active. The key is to find something that fits your family and children and most importantly something that everyone enjoys!
References:
- How much physical activity do children need? Centers for Disease Control and Prevention. https://www.cdc.gov/physicalactivity/basics/children/index.htm. Published April 7, 2022. Accessed May 27, 2022.
For more information on Rachel Zwilling, PT, DPT or the Christie Clinic Department of Physical Therapy, visit www.christieclinic.com.
