Keeping Your Child Fit at Any Age

With childhood obesity rates at an all-time high, parents and caregivers need to make sure their children are getting enough exercise each day. But how much exercise is enough? What are the recommended exercise guidelines and amounts for toddlers, preschool-age children and older school-age children?

The 2005 dietary guidelines from the U.S. Department of Agriculture and the Department of Health and Human Services recommends that all children, two years and older, get 60 minutes of moderate to vigorous exercise on most and preferably all days of the week.

"It is important to have your children participate in developmentally appropriate exercise," says Maria Sequeira, M.D., physician in the Fitness Clinic at Arkansas Children's Hospital and assistant professor of pediatric medicine, University of Arkansas for Medical Sciences College of Medicine. "Remember, being physically active should be fun.”

Dr. Sequeira says the National Association for Sport and Physical Education recommends the following minimum amounts of exercise:

Toddlers - 90 minutes (30 minutes planned physical activity and 60 minutes unstructured physical activity or free play)

Preschoolers - Two hours (60 minutes planned physical activity and 60 minutes unstructured physical activity or free play)

School-age children – Greater or equal to one hour (Broken up into periods of 15 minutes or more)
"Parents also need to limit their child's amount of screen time like television, computer games, and video games, to no more than one to two hours a day. This will encourage their children to be more active," adds Sequeira.

She recommends the following types of activities for each age group:

Toddlers - Most toddlers are walking, running and jumping by two years of age and activities should be centered around these skills. Running, chasing and dancing are all activities toddlers enjoy. Using age-appropriate active toys to play games such as balls and push-and-pull toys can also be fun.

Preschoolers - They still enjoy running around, climbing and using ride-on toys. Playgrounds are also fun places to go for exercise. Active toys to play games are another option.

School-age children - Team sports are a great way to help with general fitness, coordination and self-esteem. For those who do not like team sports, there are options like swimming, dance classes, cycling, golf, hiking, tennis, fitness classes, yoga and running.
Sequeira says it is also important to make fitness a family activity.

"It is a good idea to have family outings that are physically active such as a daily walk, bike ride or trip to the park. Free play is also important like shooting hoops, riding bikes, playing tag, dancing or jumping rope," she says.

An active child will be less likely to become overweight as exercise helps control body fat. He will have a decreased risk of developing type 2 diabetes and will have more self-confidence and higher self-esteem. Exercise could also help improve blood pressure and cholesterol levels. Physically fit children also sleep better and handle every day physical and emotional challenges better, such as running to catch a bus or studying for a test. Helping your child reach their exercise goals is an important component to their overall health. Sequeira says parents need to set a good example for their children.

"Parents are a child's best role models. It is important that the parents set a good example in regards to exercise. Children are more likely to be physically active if their parents are too. So have fun together and you'll be getting healthy too."