Physical activity helps children grow strong bones, maintain a healthy weight and discover the world around them. Best of all, it’s great fun.

 

Recommended physical activity levels

• Children aged under 5 years should do 180 minutes every day
• Young people (5-18 years) should do 60 minutes every day
• Adults (19-64 years) should do 150 minutes every week
• Older adults (65+ years) should do 150 minutes every week

All children should be physically active for at least one hour a day. You can help by encouraging your child to find activities they enjoy, and by building physical activity into family life. Most children love running around a park or playing in a playground.

One reason why physical activity in childhood is so important is because it helps your child to maintain a healthy weight.

 

But that’s not the only reason. Physical activity is a part of the way children discover the world and themselves. It helps to build strong muscles and healthy bones, as well as to improve self-confidence. Bristol University’s professor of exercise and health sciences, Ken Fox, has 10 suggestions that can make exercise fun for all the family.

 

 

Ten activity tips for children

1. Walk or cycle to and from school with the kids as often as possible.
2.  Build a den or treehouse with them in the school holidays. Or, under supervision, encourage them to climb a tree or two.
3. Go roller skating, roller blading or skateboarding, indoor or out. In winter, go ice skating. Kids also love scooters.
4. Do an activity challenge together, such as working towards a fun run or a walk for charity.
5. Take the dog for a walk. If you don’t have one of your own, ask to borrow a neighbour’s or friend’s dog and take it for a walk.
6. Support your kids in sports, clubs or any other activities that may interest them. Joining a weekend club sport ensures commitment to a team and regular exercise. Find all kinds of sporting facilities in your area.
7. Find time every weekend to do something active with your children. Play frisbee or football in the park, go trampolining or try indoor rock climbing.
8. Fly a kite. The Kite Society of Great Britain’s website for example lists a number of groups that regularly meet for special flying days with experienced members who offer advice and assistance. Some also run kite-making workshops.
9. Try a beach holiday. When they hit the sand, children find a multitude of ways to exercise, including games, swimming and plenty of running around. Or try an activity-based holiday.
10. Take them for a nature walk. Heading over to the Forest Research Institute of Malaysia (FRIM) is a great way to start.

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