Physical activity is important for children and young people. Children love to be active; making physical activity a part of their daily routine is not only fun, but also healthy for them. Encouraging children to be active when they are young forms a routine that could stay with them throughout their life.

Benefits of physical activity
Some of the benefits of physical activity and exercise for children include:
Improve cardiovascular fitness (heart and lungs)
Achieve and maintain a healthy weight
Improve posture
Better sleep
Boost self-esteem and confidence
Improve concentration
Help relaxation
Build strong bones and muscles
Improve balance and develop skills
Maintain and develop flexibility
Opportunities to make friends and enhance social skills.

Recommended amount
5–12 year olds need to do a minimum of 60 minutes of physical activity every day. But remember, more is better so you can encourage them to stay physically active for even up to several hours!

This can be built up throughout the day with a combination of moderate to vigorous activities.

Set a good example
Children learn by example. Research shows that the involvement of parents in physical activity can increase a child’s participation.  Set a good example for your child in the following ways:

Regularly participate in physical activity yourself
Allow your child to choose the type of activity they are interested in
Promote acceptance of different body shapes and ability levels
Reinforce the physical and social benefits of being healthy
Help your child develop skills and strategies for coping with different physical activity environments
Involve your child in physical activities around the home such as gardening, washing the car or house cleaning and other domestic duties
Walk short distances instead of taking the car. Encourage and support walking and cycling to school
Take your child for regular walks around the neighbourhood or in parks
Restrict television watching, surfing the net and playing computer games to less than two hours per day. Limit viewing to programs that family members specifically want to watch. When the program is finished, turn the television off.
Start early- Good habits are best started early. A young child is naturally active, so build on their inclinations to use their body.

Suggestions include:
Whenever possible, indulge your child’s interest in physical activity – for example, kick the ball with them when they ask.
Show your child how to perform basic sporting skills, such as ball throwing, skipping and jumping.
Take them to the local playground and help them to use the equipment. Have a go yourself – slides and swings are fun, and you are likely to play for longer with your child if you are enjoying yourself too.
Try out different sports in age-appropriate classes.
Make sure that some family outings are physically active. For example, you could go on walking or trekking together.

Some fun activities for the family that don’t feel like exercise include:
Fly a kite in the park, your terrace or at the beach
Dance to favourite music
Ride bicycles in your local park
Play a family game of cricket or football
Swim and splash about at the local pool or pond
Walk the dog
Throw a Frisbee and play in your backyard.  (Reprint)

Source: AsiaMed Connect