There is a lot of uncertainty in terms of what the new normal will be in the upcoming months. While there are on-going discussions, no one knows when sports will be returning and what restrictions will be implemented upon return. Even if your child cannot participate in their usual physical education class or sporting activities, it is important to ensure that they are still active.
Benefits of Physical Activity
Physical activity has numerous immediate health benefits such as improved sleep and school performance. In regards to long term health, it reduces the risk of cardiovascular and metabolic diseases, some cancers, and improves bone health. Exercise also offers mental health benefits as it is a great outlet for children to deal with stressors and has been shown to reduce risk of mood disorders and anxiety. Sports and physical activity often results in improved self esteem. Additionally, while there are no studies specifically related to risk of COVID infection, scientific studies suggest that physical exercise results in less infections in children. As active children are more likely to be active adults, assisting your child develop optimal habits early makes it more likely they live an active, healthy lifestyle as an adult.
Physical Activity Recommendations
At baseline, only about 25% of children get the recommended amount of daily activity. Surveys suggest that people are not as active as they were prior to COVID which is likely due to both fear and inability to participate in preferred activities due to restrictions. We have no data on physical activity in children during the COVID pandemic, but we do know that children are less likely to get the recommended amount of activity during the summer break thus it is likely that children currently are less active.
Physical activity should be part of your child’s daily routine. Some tips for increasing your child’s physical activity include setting limits on screen time, even if more lenient than their typical restrictions. Encouraging your kids to take breaks from sitting during the day and going out for a short activity bouts to break up the monotony. Looking for child oriented fitness or dance classes online to add some variety to your routine. With some creativity, however, you and your family can find ways to have fun and be physically active within the current rules and guidelines.
Recommended physical activity guidelines are based on age. It is important that the activities are tailored to the individual child’s development and skills. Children of all ages enjoy both organized as well as free play activities. The whole family can often participate in activities such as bike rides as well as nature hikes. The love of physical activity is more likely to stick if children see their parents and family members enjoying it together. Recommended physical activity for older children include recommendations for moderate to vigorous physical activity. Moderate physical activity includes brisk walking or a leisure bike ride. Vigorous activities are activities where your child sweats and gets out of breath. Examples of this include running and swimming laps. Additionally if your child is not used to being physically active it is important that they increase their activity gradually. Too rapid increases can result in overuse injuries. Also, if one is new to physical activity do not get discouraged if you cannot do all of an online class or have to take breaks. Overtime you will notice progress. Below are highlights of recommendations for all of the pediatric age groups:
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Infants:Physical activity starts in infancy with encouraging 30 minutes a day of tummy time throughout the day as well as activities such as pushing, reaching, crawling, and sitting up.
Toddlers: 1-2 year olds should get 180 minutes of physical activity throughout the day with a combination of planned or guided activity as well as free play. Good activities for toddlers during the pandemic include making music with household objects, exploring the outside with a parent at a park or in the yard, hunting for bugs, play with a sprinkler or hose, playing in a baby pool, playing with sand, seated ball rolling, and dancing.
Preschoolers: Preschoolers should get at least 60 minutes of moderate to vigorous play per day. Preschoolers will enjoy many of the same activities that toddlers do, but can understand rules and develop skills in kicking, throwing, and catching. Thus ball sports can be introduced. Outdoor scavenger hunts, obstacle courses, or mini olympic competitions can add some fun variety. Preschoolers also love gymnastics and dance. Children can also help you with tasks such as gardening or washing the car
School Age Children: School aged children should get 60 minutes of moderate to vigorous aerobic activity daily. Three days a week they should get some vigorous activity as well as bone and muscle strengthening activities. Children in this age group will often still enjoy many of the activities listed above but will enjoy more sport specific skills such as playing catch, playing soccer, and shooting hoops. They also enjoy games such as tag, jump rope, hop scotch, and roller skating. Walking around the neighborhood and talking is a great activity for the family.
Adolescents: Adolescents should get 60 minutes of moderate to vigorous aerobic activity daily. Three days a week they should get some vigorous activity as well as bone and muscle strengthening activities. Late elementary school and middle school is typically when children begin to get less physical activity. Sport specific drills and practice may appeal to children who are involved in organized sports. Adolescents who are not involved in competitive sports often enjoy activities such as hiking, walking, dance, running for fitness, weight lifting, and fitness workouts. There are many apps and You Tube videos that have various fitness workouts. Adolescents can also help with cutting the grass and other household tasks.
Most importantly the emphasis should be on fun. Let your child lead. If they do not feel like practicing the sport they play most of the year allow them to do other activities during the break. If your child is typically inactive encourage them to get dressed and go out for an activity daily. Better yet, join them to demonstrate your commitment to an active lifestyle. If you are not able to do the recommended amount of activity initially remember that even smaller amounts have health benefits. Remember to follow the current recommendations of the CDC: practice social distancing, cover your face where this is recommended, and practice good hand hygiene. Currently the CDC does not recommend using pubic facilities that are touched by others such as local playgrounds and gyms. Check local websites for information on closures of local facilities and parks. Best practices are to only participate in activities currently with people whom you live with.
Some links to expand your families activities include:
Local resources:
San Antonio Sports: Online classes, i play! at home, Family Fit Challenge, and Alpha Warriors 12 week fitness challenge: http://sanantoniosports.org/stay-active-stay-healthy/
YMCA virtual online classes: https://ymcasatx.org/virtualymca
Joyride Studio offers a free class on Instagram daily with bodyweight or items you can find around your house. Has offered some child specific classes: https://www.instagram.com/joyridestudio/
The Union Fitness & Fun: Free livestream classes https://www.theunionsa.com/schedule/
Cycle Hub: Youtube videos- includes a child playlist https://www.youtube.com/channel/UCF-HBA4pVAQhUtd9P6L6p9w
Additional Resources:
Move United: Adaptive sports at home. https://www.moveunitedsport.org/adaptathome/
GoNoodle: Includes weekly activities on video as well as additional permanent videos. Also has an app with “video games” that require movement. http://family.gonoodle.com
OPEN: Online Physical Education Network https://openphysed.org/activeschools/activehome
Playworks: Play at Home. https://www.playworks.org/get-involved/play-at-home/
Golds Gym: Free online fitness classes. https://www.goldsgym.com/anywhere/?click_referral=home-vid
FIT Kids Home Fitness Program: https://fitkids.org/homeworkouts/
ACE Fitness: How to set up an obstacle course in your home for kids
https://www.acefitness.org/education-and-resources/lifestyle/blog/7244/simple-obstacle-courses-for-kids/
American Heart Association’s 25 Ways to Get Moving at Home For Kids. https://www.heart.org/en/healthy-living/fitness/getting-active/25-ways-to-get-moving-at-home-infographic?utm_source=OAK+E-Mailings&utm_campaign=d6a7d4aa15-EMAIL_CAMPAIGN_2020_02_25_03_22_COPY_01&utm_medium=email&utm_term=0_08e51bbae3-d6a7d4aa15-582603669
Hospital for Special Surgery: Virtual PE: https://sports-safety.hss.edu/courses
Hip Hop Public Health: Fun videos and games promoting physical activity and literacy. https://hhph.org/repository/#filter=.physical-activity.physical-literacy
BOKS: Online videos and exercise resources https://www.bokskids.org
Healthier Generation : https://www.healthiergeneration.org/campaigns/covid-19
Active for Life:https://activeforlife.com/activities/