Lifestyle

Let’s Get Active Each Day

Reem Al-Kuthairi / Exercise Physiologist
Aspetar
20 December, 2018

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Why get active?


Regular physical activity is an important part of getting healthy and staying healthy.
Encouraging kids and teens to be active from a young age sets good habits early on and helps them develop the skills they need to stay active throughout their lives.


Regular physical activity helps kids and teens:
• with healthy growth and development
• build strong bones and muscles
• improve balance and develop skills
• maintain and develop flexibility
• achieve and maintain a healthy weight
• improve cardiovascular fitness
• reduce stress and feel more relaxed
• improve posture
• boost confidence and self-esteem


Children who do not get enough physical activity are at a greater risk of becoming overweight or obese. This makes it harder for them to be active and keep up in sport or play. Being overweight can also make kids more prone to conditions such as asthma, flat feet and joint sprains. In the long term, it can contribute to conditions such as high blood pressure and cholesterol, heart disease, Type 2 Diabetes and liver disease. Research shows that the warning signs for such conditions are more prevalent in overweight teenagers as young as 15 years of age.
How much activity is enough?
Kids and teens should get at least 60 minutes of physical activity every day, including vigorous activities that make them ‘huff and puff’. They can get even more health benefits from doing several hours of physical activity every day. Kids and teens should do strengthening activities at least three days of the week. Strengthening activities, such as climbing, jumping, running or playing tug-o-war, help to build muscle and strong bones. To help kids and teens to be engaged in routing physical activity, they need to participate in sport, play and exercise at school, after school and during weekends.
Physical activity doesn’t all have to happen at the one time. It can be accumulated throughout the day; by walking or riding to and from school, being involved in activities at school, active play at home or taking part in organized sport after school and on weekends.
How to help kids and teens be more active


• Be a good role model and have a positive attitude to being active. If your children see you enjoying physical activity and having fun, it can motivate them to participate.
• Encourage them to play in the backyard, ride a bike or get involved in vigorous activities like running, swimming or playing sports like soccer, basketball.
• Make time to be active as a family – walk to the local park or go bike riding.
• Encourage ‘active play’ by buying gifts that get kids and teens up and moving, such as balls, skipping ropes and other equipment.
• Park some distance away from your destination – school, sport or the shops – and walk the rest of the way.
• Make sure kids and teens have an opportunity to be active after school, either through active play or organized sport.
• Encourage kids and teens to try different sports or activities so they can find one or more that they really enjoy and want to continue with.
• Start slowly and build up the amount of physical activity that your children do, particularly if they haven’t previously been very active.
• Limit the amount of time that kids and teens spend on ‘small screen’ entertainment – such as watching TV, going online or playing computer games – to no more than 2 hours a day.
• Kids and teens should wear hats, appropriate footwear and 30+ sunscreen when they’re being active outdoors.
• Make sure they drink plenty of water when they are physically active or playing sports.
• An active lifestyle is fueled by healthy foods – make sure your children make healthy food and drink choices and limit foods that are high in added sugar, salt and saturated fat.

 

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