Prior to the pandemic, diseases that in the past had only been seen in adults were already on the rise in children. Things like obesity, type 2 diabetes and high blood pressure were being seen more frequently in younger populations. We knew then that one of the best ways to combat the rise of these diseases was to make sure kids were getting enough physical activity. Unfortunately social distancing, schooling at home and limited sporting activities for kids have made this an even bigger challenge. The good news is we live in a land full of possibility and, with a little planning and a lot of creativity, most kids (and adults) can get the exercise they need right in their own home or backyard.
A little imagination is often enough to get kids moving!
The Department of Health and Human Services has developed guidelines recommending that youth ages 6-17 participate in 60 minutes or more of physical activity 7 days/ week. This is total activity time, so 1 hour, two 30 minute sessions, or 4 sessions of 15 minutes each in a day would all satisfy this recommendation. Most of this activity should be at either moderate or vigorous intensity.
An easy way to distinguish vigorous vs moderate intensity exercise is:
Moderate intensity allows you to talk but not sing during or right after activity
Vigorous intensity allows you to say only a few words at a time
If you can carry on a conversation, you likely need to pick up the pace.
As part of the 60 minutes daily, it is recommended that children participate in both muscle strengthening activities and bone strengthening activities 3 days/wk. Some activities that would fit into these categories include:
Muscle Strengthening Activities
Games like tug of war
Climbing playground equipment
Push ups, pull ups, or sit ups
Activities like crab walking, bear walking, or wheelbarrow with a partner
Bone Strengthening Activities
Hopscotch
Jumping rope
Skipping
Sports that include jumping like basketball or volleyball
To get and keep kids participating, physical activity should be fun and incorporated into playful activities that are age appropriate. That being said, household chores such as carrying laundry up the stairs and raking leaves can be another source of exercise.
While we wait for the benefits of physical education in school and extracurricular activities to resume, take advantage of this time to connect with your kids and get the whole family fit. Walking the dog, going on a scavenger hunt in the neighborhood or having a Wii dance party are great opportunities to also talk with each other, explore nature and laugh together.
If being physically active is not something you naturally gravitate toward or you have questions about what is age-appropriate, the movement experts at CompassPT can be a great resource. They can also design conditioning programs to get you and your child ready for a new activity and help you recover fully from an injury.
Kids are extremely resilient and heal quickly. However, the body often compensates in a variety of ways to keep you moving. These compensations are helpful today, but can lead to long-term problems if left unaddressed. A Movement Assessment by your physical therapist can identify weaknesses before they become major rehab problems. Our highly skilled PTs look at the whole picture and design plans to address all underlying conditions and get you functioning at your best.
For more information check out:
https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf#page=46
https://www.cdc.gov/healthyschools/physicalactivity/facts.htm
Adapted from the APTA’s Private Practice Section, June 2018