• New Physical Activity Guidelines Just for Children
• Teach Movement, Balance, Motor Development Skills
• Tips for Promoting Physical Activity in Schools
• Physical Activity Early in Life Reaps Many Benefits
• Capitalize on Children's Natural Inclination to be Active to Offset Activity Declines in Adolescence

New Physical Activity Guidelines Just for Children

Several major health reports, including the 1996 Surgeon General's Report on Physical Activity and Health, have documented the many health benefits of regular physical activity for adults. Those reports cite numerous studies that show many adult health problems, such as heart disease, hypertension and osteoporosis, are associated with inactivity and the cumulative effects of unhealthy lifestyles.

Physical fitness is a lifelong process. Physically active children are more likely to grow up to be physically active adults. Inactive children and youth are much more inclined to be sedentary adults, who in turn are at higher risk for chronic disease.

But children are not little adults, nor do adult exercise guidelines necessarily apply to them.

The first physical activity guidelines specifically designed to meet the developmental needs of pre-adolescent children were released recently by the National Association for Sport and Physical Education (NASPE), an association of the American Alliance for Health, Physical Education, Recreation and Dance.

• Engaging in a total of at least 30 to 60 minutes of age and developmentally appropriate physical activity from a variety of activities on all, or most days of the week.
• Accumulating more than 60 minutes and up to several hours per day of age and developmentally appropriate activities is encouraged.
• Participating in activities that vary in time and intensity, some lasting from 10 to 15 minutes or more, alternating moderate to vigorous activity with brief periods of rest and recovery.
• Extended periods of inactivity are inappropriate.

Promoting regular physical activity among elementary school children is a goal worthy of every educator. Make physical activity at school a fun, non-competitive experience that makes all children, regardless of athletic ability, feel successful.

Make exercise fun and relevant! Provide learning situations that enhance individual interests and abilities.

Childhood is a time for learning skills. To sufficiently learn skills, children must be actively involved. Teach simple skills one at a time, then combine skills to help them accomplish more complex moves. Helping youngsters develop balance, agility, flexibility, strength and stamina gives them tools they need to be successful in many different activities.

Children are generally expected to participate in a variety of sports, but many lack the basic movement and motor development skills needed to master a sport. Simple play -- running, skipping, hopping, climbing -- helps children fine-tune many skills.

Assign a variety of tasks to match diverse student skill levels and interests. As they become more proficient and self-confident, children are more likely to try new activities outside the school environment. Enjoyable physical activity experiences at school can plant the seed that germinates as a lifelong value for an active and healthy lifestyle.

• Set aside time for regular physical activity each day. Children have relatively short attention spans. Their normal activity patterns vary between bursts of energy followed by rest or recovery. Several activity sessions (3,5 or more) spaced throughout the day, varying in time and intensity are more effective than one period of lengthy, sustained activity.
• Offer a variety of activities that appeal to different interests and abilities. Most students are not natural athletes. Look beyond traditional sports and expose children to activities they can enjoy throughout life.
• Recognize student skill levels, match tasks appropriately, sequence skill levels and activities to optimize student success.
• Integrate physical activity, nutrition and goal setting to help students achieve fitness of the mind, body and soul.
• Give students the opportunity to choose what types of activities they wish to participate in. They are more likely to enjoy and continue activities they have selected for themselves.
• Provide realistic challenges that students find exciting, rewarding and relevant to their life experiences
• Be sensitive to students' feelings about their bodies and physical abilities
• Be a positive, supportive and active role model -- don't just watch students play, join in!
• Encourage students to be active throughout their daily lives, whether at school, at home or with family and friends.
• Encourage parents to be good role models and share in activities with their children. Family bike rides, playing ball, hiking or swimming gets the entire family moving!

Encouraging children to be physically active and teaching them how to make nutritious food choices provides a solid foundation for lifelong good health.

Forty percent of children ages five to eight have at least one risk factor for heart disease according to the President's Council on Physical Fitness and Sports. Obesity, a major heart disease risk factor, has increased 54 percent among children ages six to 11, according to a Harvard School of Public Health study.

Calories burned during physical activity can help control body fatness and help children maintain a healthy weight. Physical activity also expands food choices, allowing children to eat a more generous variety of foods without gaining weight.

Physical activity enhances not only physical health, but can help improve mental and emotional health as well. Helping children be successful in whatever activities they choose can boost self-esteem and competency which in turn can encourage them to further expand their activity horizons.

Children by nature are energetic and generally engage in well more than the minimum 30 minutes of physical activity a day most days of the week recommended for adults. Recommendations for 30 to 60 minutes or more total activity for children take into account the added benefits of additional activity beyond the minimums and capitalize on the naturally high energy levels of children.

A physically active childhood can help provide a buffer during adolescence -- when physical activity declines dramatically. Nearly half of American youth between the ages of 12 and 21 are not vigorously active. Only about 15 percent ages 19 and younger exercise enough to maintain cardiovascular fitness. Weight-bearing exercise is particularly important for pre-teens and teens to help maximize bone development. Between roughly ages 11 to 20, the body acquires more than half its lifetime supply of bone.

A recent consensus statement on physical activity and adolescents recommends a minimum of 30 minutes of moderate physical activity most days of the week, coupled with more vigorous activity for 20 minutes at least three days a week.