2023-10-09 20:10:58
Physical activity is essential for the health and development of children and adolescents. This may include activities such as running, swimming, cycling, playing sports, or dancing. According to data from the World Health Organization (WHO), four out of every five children around the world do not do enough physical activity, which can lead to conditions in their daily lives.
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The WHO defines physical activity as “any body movement produced by skeletal muscles, with the consequent consumption of energy.” Also, consistent exercise prevents non-communicable diseases such as heart disease, type 2 diabetes and cancer, and reduces symptoms of depression and anxiety, along with optimizing memory and boosting brain health.
Likewise, the international organization expresses a compendium of recommendations according to the age range of the person, to carry out physical activity that enhances health and prevents future diseases:
Suggestions for children under 5 years old
The WHO recommends for children under 1 year of age (infants) to perform physical activities several times a day in various ways, which can be interactive games on the floor. Also for babies who cannot walk, less than 30 minutes of prone (tummy time) spread throughout the day while they are active is ideal.
In addition, the WHO urges parents to restrict screens at a premature age, read stories to children when they are in a sedentary mode, and for children to have restful sleep for 12 and 16 hours a day.
Physical activity stimulates creativity, imagination and coordination.
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Cortesía The Little Gym
On the other hand, it is recommended for ages 1 to 2 years to perform different types of physical activities of varying intensity for at least 180 minutes, spread throughout the day. Children should not sit still for more than 60 minutes in baby seats or in their parents’ arms, nor should they sit for long periods of time.
Reading stories during sedentary periods is suggested to children, along with 11 hours of sleep with established bedtime and wake-up times.
For children aged 3 or 4 years, the WHO recommends that they should do different types of physical activities for at least 180 minutes, of which at least 60 minutes will be dedicated to moderate to intense physical activities spread throughout the day.
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Recommendation for ages between 5 and 17 years
It is suggested that children and adolescents should focus one hour a day on performing aerobic physical exercises, and incorporate exercise routines to strengthen bones and muscles, at least three days a week. This may include exercises such as lifting light weights or using your own body weight, such as push-ups or squats.
Also, time focused on sedentary activities should be limited, especially leisure spaces in front of a screen.
Physical activity not only contributes to muscle and bone development, but also improves cardiovascular health, coordination and helps maintain a healthy weight. It is important to encourage an active lifestyle from an early age and establish good habits that last throughout life.
It is important to encourage an active lifestyle from childhood.
Impact of physical activity on children and young people
The Spanish Association of Pediatrics emphasizes that regular physical activity helps the muscle and bone development of children and adolescents, along with improving cardiovascular health by strengthening the heart and lungs, reducing the risk of heart disease in the coming years.
Likewise, exercise helps maintain a healthy weight, which is essential at a time when the WHO has declared childhood obesity a growing concern. This is why regular physical activity can be an effective tool to prevent excess weight.
Physical activity prevents children from becoming overweight and other diseases.
Also, exercise not only benefits the body, but also the mind. It helps reduce stress, improves mood, and may be helpful in preventing and managing mental health problems, such as anxiety and depression.
Participating in physical activities, such as team sports, encourages teamwork, cooperation, and social skills. Children and adolescents learn to interact with others, establish common goals, and develop friendships.
The role of parents in promoting physical activity
Instilling the habit of exercise from an early age promotes an active lifestyle throughout life. Young people who stay active are more likely to continue being active into adulthood.
Encouraging physical activity can also help limit the time children and adolescents spend in front of electronic device screens, which is important for their health and well-being.
The Iberian organization also proposes that it is essential that parents and guardians supervise and encourage safe exercise. It is important to ensure that children use appropriate protective equipment and practice activities appropriate to their level of development.
It is important to remember that the amount of exercise may vary depending on age and individual abilities.
It is always advisable to consult with a health professional or pediatrician to obtain specialized insight on the amount and type of exercise appropriate for a particular child or adolescent.
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