How long do children and adolescents need physical activity? & bull; hello healthy

Unlike when you were a child, today's generations of children and adolescents are closer to technology. This is certainly good because technology opens up access to knowledge and creativity. However, there are side effects of technological developments that lurk your sons and daughters. Children and teens prefer to spend time in front of screens gadget instead of having to move to do something.

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If as a child you always played romp or hide and seek with friends in the afternoons, nowadays children and teenagers are busy chasing the number of followers (followers) on social media or at play video games at home. This shows that the intensity of physical activity of children and adolescents has decreased considerably. In fact, children and adolescents must meet the needs of certain physical activities every day.

The frequency of physical activity needed by children and adolescents

What is meant by physical activity is an activity that requires energy to move the body and skeletal muscles. Physical activity is not the same as exercising. Sport is a planned, structured and repetitive activity with a specific goal, namely to train certain aspects of fitness. Meanwhile, physical activity can be any activity such as walking, playing, or helping parents clean the house. As recommended by the World Health Organization (WHO), children and adolescents aged 5 to 17 years need the following physical activity.

At least 60 minutes of moderate to moderately vigorous physical activity each day
Physical activity for more than 60 minutes can provide additional health benefits
Do physical activity that involves strengthening bones and muscles at least 3 times a week

Risk of lack of physical activity

Moving and doing physical activity is certainly beneficial for the physical and psychological development of children. In addition to a fit body and fresh mind, children can also practice various useful abilities in their lives such as socializing, discipline, and self-confidence. However, if your child's physical activity is not enough, you should be aware of the following possible risks.

1. Obesity

Both children and adults can be obese. Obesity occurs when you consume too many calories but don't burn enough calories for energy. In addition, too much fat in the body can also lead to obesity or being overweight. With physical activity, your child can reduce the risk of obesity both as a child and when he grows up. The reason is, research has shown that people who are obese as a child tend to experience the same conditions when growing up.

2. Type 2 diabetes

Lack of movement and physical activity can increase a child's risk of type 2 diabetes (diabetes), especially if there is a family history of the disease. With physical activity, muscle cells will become more sensitive to insulin, which helps control sugar levels in the body. In addition, physical activity is also able to balance glucose levels in the blood.

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3. Stunted bone growth

Physical activity can encourage bone growth and formation, especially in youth. Between 9 and 12 years of age, your child is in a golden age for bone growth. If during these times the child's physical activity is very limited, the child will lose the opportunity to increase bone mass and density. As a result, the child's bone growth is not optimal. Be careful, bone growth disorders in youth have the risk of causing osteoporosis later in life.

4. Depression and anxiety disorders

Physical activity for children and adolescents can prevent depression or anxiety disorders. When moving and doing activities, the body will release various hormones and signals that can cause pleasure and reduce the brain's perception of pain. Routine physical activity will familiarize the mind with staying positive and calm. So if your sons and daughters don't move enough, they will be more prone to developing depression and anxiety disorders.

Tips for increasing physical activity of children and adolescents

Although important, physical activity is often overlooked by children and adolescents. Many also mistakenly think that Physical Education or sports at school are enough to meet the needs of children's physical activity. To encourage physical activity of children and adolescents, parents can try the following smart ways.

1. Be a role model for children

Children will not get used to physical activities if you don't give examples yourself. So, make it a habit to move more than be active passively. For example, washing your own vehicle instead of asking for help from a household assistant or taking a vehicle to a car and motorbike wash, cleaning the house, exercising regularly, or walking to a shop near your home Children will also learn that staying active is very important.

ALSO READ: 6 Self-Motivation Tips to Exercise More Diligently

2. Plan a weekend full of activity

If you and your partner are busy all week long, plan an active weekend with your family. Instead of always spending the weekend watching movies or relaxing at home, encourage your children to move around, for example by swimming, cycling, or going to the zoo. If children feel the excitement of moving themselves, they will be more motivated to do physical activity every day. In addition, children will feel physical activity as something positive because it is done together with their families.

3. Choosing a physical activity that the child likes

So that the child is not lazy or excuses when invited to move, choose what your child likes. There are children who do not like competitive sports such as badminton or basketball. The reason is, children feel pressured to win. Look for other alternatives so that children can stay active but not too competitive, for example dancing or cooking.

4. Providing tools or facilities to support physical activity

Encourage the child to do physical activity by providing toys and tools that require him to move, such as a bicycle, ball, or rope skipping. At the same time, try to set a time limit for use gadget or other electronic devices such as televisions and computers that trigger children to be passive. Your child will also be trained to balance active and passive activities each day.