5 facts about physical activity and your child – whatever their abilities!
Children big and small love to play – be it rough and tumble or peek-a-boo. But play isn’t just for fun and games. Moving their bodies makes children healthier, happier, smarter and stronger.
The hard part is that not all children share the same start line. For some, being physically active isn’t as easy or as appealing as it is for others.
Whatever your child’s interests and abilities, the more you can support them to move their bodies, the better. There are many benefits and many ways. And, there’s also plenty of help available.
Fact #1 – Physical activity helps your child develop independence and improve their activities of daily living (ADL)
Activities of daily living are the routine tasks that we all do to take care of ourselves. They include:
- Moving around the house or from one location to another
- Dressing
- Eating
- Personal care, including bathing, toileting, and brushing teeth and hair.
Regular physical activity helps your child’s muscles grow stronger and helps them improve their coordination and concentration so that they get better at these routine activities. They will become more independent which is great for them and for you.
Fact #2 – Physical activity will boost your child’s confidence and mental health
It goes without saying that exercise or physical activity will improve your child’s fitness and overall physical health. This prevents weight gain and helps them feel better about their abilities and how they look.
Physical activity also boosts mood, concentration, memory and problem-solving skills. Children who are more physically active perform better at school and manage their emotions better.
Plus, physical activity gives them more opportunities to be social and feel connected.
All these things contribute positively to your child’s overall mental health and wellbeing.
Added bonus – they will sleep better!
Fact #3 – Physical activity doesn’t just mean sport
Some children want to join the local soccer team while others prefer independent activity. Some are comfortable with a racquet and ball while others prefer to dance. Every child has their own interests and physical abilities. You don’t have to force them into a structured sporting activity.
Other examples of physical activity include:
- Gardening
- Washing the car
- Helping with housework
- Playing in the pool
- Splashing in puddles
- Climbing on play equipment
- Flying a kite
- Building sandcastles
- Bouncing on a trampoline
- Blowing and catching bubbles
- Simply reaching and grasping for objects of interest.
Physical activity means anything at all that gets your child moving their body in a way that they enjoy.
Fact #4 – Physical activity helps prevent declines in health, especially for children with disabilities
Children with disabilities find it the hardest to get active. Unfortunately, being inactive can add to the effects of their condition. Their fitness won’t improve, which can make it harder to manage their condition. Their risk of chronic pain, obesity and diseases like diabetes increases. They are more likely to have a low mood. They don’t get to practice being social.
Physical activity can help them break out of this cycle. They will feel better and be healthier.
Fact #5 – All children need an hour or more of physical activity per day
The Australian Department of Health and Aged Care has gathered a wide range of evidence from science and health experts. They’ve come up with guidelines for how much activity children should be doing to achieve the best health and development outcomes.
- Children aged 5-17 should do at least an hour of moderate to physical activity per day with some vigorous activities at least three times a week. They should also do several hours of light activity per day.
- Children aged 3 to 5 need about an hour of energetic activity per day, and two hours of lighter physical activity.
- Children aged 1 to 2 need at least 3 hours of energetic activity per day.
- Babies under 12 months should do at least 30 minutes of tummy time per day, plus other interactive floor-based play.
This sounds like a lot, especially for children with limited abilities. There are services out there to help you get involved in physical activity so that reaching these daily goals becomes an enjoyable habit.
Services like the UQ Adapted Physical Activity Program (APAP) can help any child get more active
Paeds in a Pod has collaborated with the School of Human Movement and Nutrition Sciences at the University of Queensland to provide a service that helps all children start and continue a physically active lifestyle.
The service works with you and your child to develop a physical activity program adapted specifically to your child’s abilities and interests. Its goal is to help your child achieve the best lifestyle outcomes they can.
APAP is suitable for any child, from those who are clumsy or avoid physical activity to children with serious motor, sensory, behavioural and/or cognitive disabilities.
APAP is a community-based service and can be delivered wherever suits you and your child, including your home, a local club, gym or pool. It’s delivered by Accredited Exercise Physiologists who will take into account your family schedule, your child’s interests, and the most affordable and accessible options.
It’s all about finding physical activities that are safe and effective, and that your child will be happy to continue doing.
For further details about APAP, ask your child’s paediatrician or contact the service directly:
apap@uq.edu.au
hmns.uq.edu.au/apap
t: 0427 876 789
SOURCES
Physical activity and exercise guidelines for all Australians:
Better Health Channel:
https://www.betterhealth.vic.gov.au/health/healthyliving/exercise-and-mental-health
UQ APAP:
https://hmns.uq.edu.au/apap
