Exercise is a must not a choice as it is very important for health and supporting children growth and development. Children who are inactive and exercising irregularly will have risk for some health problems such as decreased in concentration, difficulty in sleeping, obesity, diabetes, hypertension, and stress. So, when is the right time to start exercise?

Exercise habit should be introduced to children as early as possible. So, it will become a habit that will persist until adulthood. You should introduce and teach exercise slowly. Give examples and always supervise when children are exercising.

The right time to start exercise for children

Children below 5 years old are suggested to play with physical activity. For children below 3 years old, they should at least play actively for minimal 60 minutes per day. While for preschool age (4-5 years old) children are suggested to play actively for minimal 120 minutes per day.

Examples of play that includes physical activity are running, hide and seek, push swing, or just playing at playground. For children below 3 years old, exercise can improve motoric, eye and hand coordination skills and movement rythm.

For children in school age (above 6 years old) are suggested to do physical activity minimal 60 minutes per day. The examples of physical activity fitted for this age includes short instruction such as throw and catch a ball.

For children 7-11 years old, they can be thought more complex exercise. You can teach play with rules and flexible instruction such as soccer, baseball, basketball, and etc.

For school age, you can also register your children in sport club or extracurricular activities that match with their interest to make sure that your children is physically active.

You have to make exercise fun, as fun as when your children is playing. If possible, you have to maximize children physical activity such as teaching them to use stairs instead of escalator.

Don't let your guard down, watch your children when they are playing the gadgets

In the digital era today, children tend to spend a lot of time watching shows on TV or playing gadgets. This can make children less physically active or lazy to exercise. Not to mention if a child is addicted to gadget, there are various health risks.

To prevent and avoid it, the American Academy of Pediatrics (AAP) provides below advices:

• Set a fixed time schedule for using TV, video games, and other electronic devices such as smartphones or tablets.
• Limit time to use devices, television or video games for a maximum of 1 hour per day for children aged 2-5 years.
• Avoid exposure to various devices, TV or video games for children under 18 months.
• If the child's age is sufficient, invite him to watch quality programs such as education for children.
• Avoid putting TVs, computers, video games in a child's bedroom.
• Turn off all types of gadgets at mealtime.

Actually, there are really no fixed rules about when children need to start exercising. But as a parent, try to introduce these habits regularly as early as possible, then tell them what are the benefits of regular exercise for health and fitness. Don't forget to balance it with nutritious diet and other healthy lifestyles. Be a good example for children so that they will continue to be motivated!

(RN/ RH)