Why Daily Physical Activity Is Essential for Children—Especially During School Holidays

Daily physical activity in children is essential to their development. As parents, we know this, and are innately driven to help our kids find ways to be healthy and active. But as we lead into six weeks of school holidays, this sometimes becomes a hard goal to reach. Working forty hour work weeks, cooking nutritious meals, running ‘kid-taxi service’, and giving quality parent attention takes time and effort. In the context of reduced school structures, in which scheduled physical activity exists, daily exercise routines become less of a focus. As such, we need to remind ourselves as parents of the benefits of daily physical activity. 

Regular exercise at the right intensity helps develop adolescent cardiovascular health (i.e., it helps make our heart and lungs to be strong). Children’s bones and muscles require constant loading for growth, and regular physical activity is one of the best ways to do this. Daily sleep requirements vary between ages, with toddlers needing 11-14 hours and teenagers needing 8-10 hours of sleep each day for optimal recovery. Whatever the age, and the daily sleep requirement, physical activity has been shown to stimulate children’s bodies to go into repair mode and sleep better (this is also true in adults…). Other benefits of physical activity include the development of balance, improved confidence, retention of information, better behaviour, and improved social belonging. Kids need movement, and their physiology responds positively to it. 

Additionally, adverse impacts of sedentary lifestyles are reduced. Daily physical activity helps balance children’s metabolism and weight. Teaching children’s nervous systems to move also deters a want to use screen devices. In a modern world where the ‘artificial third-parent’ is commonly used to help get jobs done around the house, physical activity can help our children find joy in healthy life-long habits. Ability to participate in healthy social structures throughout life is also enabled. 

In theory, daily physical activity sounds great. But how do we achieve this as parents? Not every child is the same, and not every family is the same. Below are some up-to-date pointers on how much physical activity our children should be aiming for: 

• For children aged five and above, at least one hour of vigorous activity is the target. This includes something that gets their heart and lungs working hard and fast, and can be split up in intervals throughout the day. Some examples include running / riding a bike / ball sports (football, basketball, tennis) and swimming. 

• Including a combination of climbing / balance / getting up and down from the ground / jumping /strength training helps develop strength and postural control across all ages. 

• Constant movement throughout the day including walking the dog / with family members and helping around the house helps hit daily physical activity targets (and maybe helps get all the chores done, although I won’t guarantee this…). 

• Make it fun! If it’s not fun, kids won’t do it. 

Ultimately, by looking to meet daily physical activity needs, we help our children develop into healthy adults. Evidence shows that individuals who are regularly active in adolescence go on to lead healthier adult lives free of chronic disease and co-morbidities. By developing physical (and mental) resilience via exercise, we place our kids in the best position to access healthy lives and make healthier decisions now and into their futures.  

Happy active holidays! 

Jason Bannister, New Graduate Physiotherapist 

Good Country Physiotherapy