How Long Should Children Play Sports Each Day: Guidelines and Benefits

Guidelines from the World Health Organization (WHO) on physical activities and screen time for children are essential in promoting healthy lifestyles. These recommendations aim to ensure that children are active and engage in physical activities that support their physical and mental health, ultimately helping to prevent childhood obesity and associated health issues.

According to the WHO, improving physical activity, reducing sedentary time, and ensuring quality sleep in young children can significantly enhance their overall well-being. Regular physical activity not only improves physical health but also has a positive impact on mental health and cognitive development.

Recommended Daily Physical Activity for Children

The WHO recommends that children and adolescents should engage in at least 60 minutes of physical activity each day. This daily physical activity can be broken down into two components: a majority of the 60 minutes should consist of moderate- or vigorous-intensity aerobic activities, and at least three days of the week, children should participate in vigorous-intensity physical activities.

This recommendation is crucial because current lifestyles, especially due to the impact of the global pandemic, can limit access to structured physical activities. However, even in these challenging times, children should strive to meet the recommended daily physical activity guidelines to support their health.

The Importance of Moderate- and Vigorous-Intensity Aerobic Activities

Aerobic activities can be aerobic in nature, such as running, cycling, swimming, or dancing. These activities not only help children get their heart and lungs working but also contribute to the development of endurance and fitness.

Vigorous-intensity activities, which can include activities such as running, jumping rope, or playing sports like soccer or basketball, are particularly important. These activities not only provide a higher level of intensity but also contribute to the development of skills such as speed, agility, and flexibility.

Adjusting to the Pandemic: Maintaining Physical Activity

The COVID-19 pandemic has presented unique challenges in maintaining regular physical activity. However, with the right resources and creativity, children can still achieve the recommended daily physical activity guideline. Here are some strategies to help:

Home Workouts: Engage in home-based workouts that can be structured around various activities such as jump rope, use of a home gym, or online fitness programs. Outdoor Activities: Encourage outdoor activities such as biking, running, or playing basketball in nearby parks or open spaces, ensuring safety and social distancing guidelines are followed. Group Sports: Participate in virtual sports teams or join online sports communities where children can participate in structured activities with peers. Family Activities: Incorporate physical activities into family time, such as family walks, hikes, or backyard sports games.

Conclusion

Regular physical activity is vital for children to grow up healthy and well-rounded. By following the WHO guidelines, parents and caregivers can help ensure that children are engaging in the recommended daily physical activity. This not only supports their physical health but also enhances their mental well-being and overall development.

It's important to tailor the physical activity to the child's age, abilities, and interests to ensure that it is enjoyable and sustainable. By incorporating these activities into daily life, children can develop important life skills and lay a foundation for a healthy lifestyle.