The common recommendation for kids (6-17 years) and exercise is 60 minutes a day. Again, I think our guidelines are blurring the line between physical activity and exercise. If we are to be strict on the definition of exercise then we are falling horribly short of these recommendations.
Beginning with Physical Education, we don’t come close to covering the 60 minutes of exercise on a daily basis—even at the rare (does one exist) school that has PE on a daily basis. Even adding in recess, most kids are not getting the recommended daily exercise.
Youth sports can be a boost to a child’s physical activity, but is still not exercise, per se. An important consideration in youth sport is how much time the young athlete spends moving rather than how long practice is. Standing on the sidelines is not exercise (and minimal physical activity).
At home, kids are prone to sit for long periods. Electronics, such as phones, tablets, televisions, and gaming, have replaced outdoor play. Fear (warranted or unwarranted) of outside danger has replaced the “free-range” play I knew as a child growing up in the ‘60s and ‘70s. Getting kids to move is a challenge. Getting them to exercise is an even greater challenge.
Let’s go back to the definitions of physical activity and exercise. Physical activity is any movement above resting levels. Exercise is physical activity the is performed for the purpose of improving one’s health, performance, and/or physical appearance. Not all physical activity is exercise. Of course, we begin with simply getting kids moving. It is unlikely that any child who is able does not move for at least an hour a day. The benefits of physical activity are cumulative, so it now becomes a matter of intensity. To have significant health benefits, the activity needs to be of moderate to vigorous intensity. So, the short walk to and from the bus stop (few kids have to walk more than a block or two, anymore) hardly warrants consideration as physical activity, let alone exercise. There is some walking to classes—particularly at the higher-grade levels—but this is minimal, as well. And considering that students will be expected to “sit still” in class, any activity between classes is pretty much negated by the inactivity in class.
Exercise should be specific and include an element of progressive overload. It must include elements of cardiorespiratory endurance, muscle strength and endurance, mobility, and neuromotor training. As such, a variety of moderate-to-high intensity activity needs to ne encouraged. This is best facilitated by quality physical activity—activities that are more than simply active play. Recess needs to encourage as much exercise as possible—not simply play.
As parents, we have the most important role in promoting exercise. We do so by setting the example and by providing access. When we exercise on a regular basis, our children are more likely to follow suit. It is not enough to buy your kid a bike. You have to teach them to ride and allow (force, if necessary) the opportunity to ride. Take young kids to the park and let them take risks. No one has ever been permanently damaged by being allowed to explore the challenges of the monkey bars and play structures at the park. Take kids hiking. Bike with them. Take walks to the store. Let them be active! Limit screen time.
As parents, most of us don’t have time for 60 minutes of daily exercise. I suspect that 60 minutes of actual exercise is likewise impossible for kids. They can, undoubtedly, get in a minimum of 60 minutes of quality physical activity. Some of this time (much of this time) should approach what might be classified as exercise.
Consider purchasing some home gym equipment that can be made accessible to your children. My 11-year-old daughter expressed recently how she missed our stair-stepper. We had a nice commercial-grade Tectrix Climbmax that lasted for years until the transmission finally went. It was replaced by a spin cycle that is slightly big for our daughter. To encourage her, I found a rather inexpensive personal stepper for $90 (Staminaâ SpaceMateâ Folding Stepper*) that we are able to place in the family room with a view of the television. (It can be folded and stored away when we have company.) So far, the novelty and easy access is encouraging her to climb frequently throughout the day. It is quite easy for her to accumulate 30 minutes of aerobic exercise throughout the day. Accessibility also entices me to climb on here and there throughout the day.
Physical activity runs a continuum from just-above-resting to all-out-effort. The 60-minute recommendation should involve as much moderate-to-vigorous activity as possible. Less-than-moderate activity should be encouraged, as well, but should be beyond the minimum guideline. Kids need to simply move more. Movement should encourage neuromuscular development and cardiorespiratory endurance. I must be progressive and challenging. Fight for more PE in the schools, support initiatives for green space and play structures in your local community, and hold politicians and school administrators accountable for supporting active communities. Be the example for your kids and encourage participation in a variety of youth sports (discourage sport specialization before high school). Take responsibility!
Be your best today; be better tomorrow.
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