Movement makes happier and healthier children, experts from over the world have repeatedly emphasized. Science says constant movement releases happiness-inducing endorphins, and is a key factor in releasing growth hormones.
The World Health Organization also advocates movement for people of all ages, especially for children.
“Active play and recreation is important for early childhood as well as for healthy growth and development in children and adolescents. Quality physical education and supportive school environments can provide physical and health literacy for long-lasting healthy, active lifestyles,” the WHO said.
But do you know how much movement your children should have daily? WHO have set out recommendations based on age. Read on to find out.
Movement for infants
Give your little one as much interactive floor-based play as possible if they are already learning to crawl and walk. Entice them to move by putting toys like building blocks they can reach for, or let them shake those arms with arm activity toys.
Younger babies who can’t sit on their own yet need at least 30 mins of supervised tummy time. You can also let them do those kicking exercises and move those cutesy baby thighs with a baby gym.
In a day, infants or those aged less than a year must also “not be restrained for more than 1 hour at a time (e.g., prams/strollers, high chairs, or strapped on a caregiver’s back),” according to WHO.
Make it more fun with Yookidoo’s Fiesta Playmat to Bag; combine sensory time with tummy exercise with Winfun Jungle Friends Music Playmat; or pick a portable gym with Fisher Price’s Stow and Go for some exercise even during their visit to grandma’s house.
Toddler time
Children 1-2 years of age must have at least three hours of physical activities, in varying intensities. Children this age must not be strapped to seats or glued to the screen, added WHO.
More jumping, running, and climbing help kids these ages improve their gross motor skills. So yes to more playtime at the park, more jumping on couches (supervised, of course), and some running down the hall.
Set up safe playing spaces by getting child-safe playsets like Little Hot Air Balloon’s Half Circle Climber Balance; introduce sports and encourage adventure with Happy Fox 5-in-1 Swing and Slide set; or help improve their problem solving skills (while getting that much-needed exercise!) with the Eezy Peezy Climber with Top.
Young learners
Children aged 3-4 years must have at least 180 minutes of physical activity, with at least 60 minutes of “moderate- to vigorous-intensity” movement “spread throughout the day,” according to WHO. More movement is always better, it added.
Try some biking or scooter play (with safety helmets of course), or swim time at the backyard with an inflatable pool. If you want something that can be incorporated in a routine, check out ballet classes or K-pop dance classes!
School-age children and teens
In a day, children aged 5-17 years must have at least 60 minutes or 1 hour of moderate to vigorous physical activity. WHO also specified “mostly aerobic” movements to be done at least 3 days per week to “strengthen muscle and bone.”
Do this by getting them into sport or dance activities, and they may even gain friends! Don’t know where to enroll them? Have some trial classes in a multi-sport program or check out after-school hip hop dance classes.
“Active play and recreation is important for early childhood as well as for healthy growth and development in children and adolescents. Quality physical education and supportive school environments can provide physical and health literacy for long-lasting healthy, active lifestyles” WHO stressed.
