New government guidelines recommend children get at least one hour of moderate to vigorous physical activity every day. Most of the activity should be in the form of aerobic exercises, like bike riding, skateboarding, jumping rope, running or high energy sports. Muscle and bone strengthening exercises should be done on at least three days of the week.

Health experts say physical activity during childhood improves endurance, increases muscular fitness and builds strong bones. Exercise may also reduce symptoms of anxiety and depression. Children who actively exercise are more likely to stick with the activities as they grow older. Adults who exercise have better overall health, are less likely to be obese and have a decreased risk for many chronic health problems, like heart disease, high blood pressure, diabetes, stroke, high cholesterol and certain types of cancer.

Levels of physical activity tend to decline as children grow. A recent study in the Journal of the American Medical Association found 9-year-olds were getting about three hours of physical activity a day (well above the recommended one hour of exercise). However, the amount of activity gradually decreased every year. By 15, children were averaging only 49 minutes of physical activity on weekends and 35 minutes on weekends. The researchers say only 31 percent of the 15-year-olds were meeting the minimum activity requirements (one hour of daily exercise) on weekdays. 17 percent of the children had met the recommended levels of activity on weekends.

Keeping Kids Active

Robert Gotlin, D.O. Sports Medicine Specialist, Beth Israel Medical Center, says a main factor in decreased activity levels for children is the controlled lifestyle led by many families, leaving little time for free play. He explains that many children live on tight schedules, running from one after school activity to the next. Even if a child participates on a sports team, there may be little opportunity for sustained active exercise. In between, and during down times, children are more likely to be sitting in a chair playing video games.

Gotlin says children who aren’t active are more likely to succumb to adult diseases at any earlier age. Doctors are already seeing more cases of adult disease (like type 2 diabetes, high blood pressure and high cholesterol) in inactive, overweight children. He believes the key to increasing activity and fitness levels in children is to give them more opportunity for free play.

Parents who believe their children may not be safe by themselves should join in the activities and be a role model for the children. Take a walk together in a local park, play catch or Frisbee® or watch as the child plays on the jungle gym or playground equipment. You don’t necessarily need to go to a gym to lift weights. Gotlin recommends using something as simple as cans of vegetables for weight training. Most importantly, have fun. Avoid serious competition that can lead to disappointment and failure. Children who see their parents having fun exercising will also enjoy the activity and are more likely to continue the exercise habit as they grow older.

For more information on the new physical activity guidelines, go to http://www.health.gov/paguidelines.

For general information on the importance of physical activity:
American Council on Exercise
Centers for Disease Control and Prevention
President’s Council on Physical Fitness and Sports