BENEFITS OF REGULAR PHYSICAL ACTIVITY
Reduces the risk of Premature Death
Reduces the risk of Heart Disease by strengthening the heart
Reduces the risk of Developing Diabetes
Reduces the risk of Developing High Blood Pressure
Reduces the risk of High Cholesterol Levels
Reduces the risk of Colon, Stomach and Breast Cancer
Reduces the risk of Depression and other Anxiety Disorders
Helps Control (and remove) weight
Achieve and maintains healthy weight
Promotes good posture and balance
Improves fitness
Increases relaxation
Enhances healthy growth and development
Helps build and maintain healthy and strong Bones, Muscles and Joints
Maintains flexibility
Promotes Psychological Well-being
Helps them meet friends
Physical activity should be made part of every day – it is fun and healthy! Encourage your kids to build physical activity into their daily routine to create a pattern that may stay with them for the rest of their lives.
PHYSICAL ACTIVITY ACTION PLAN
v Encourage your children to increase their current activity level with 30 minutes per day.
v Decrease time spent on non-physical activity such as computer and TV games, TV programs, etc. with at least 30 minutes a day at first.
v Make small lifestyle changes i.e. using stairs instead of elevator, parking further from the shopping mall entrance.
v Go on family outings to the Zoo, Botanical Gardens, Theme Parks, Window shopping, etc.
v Physical activity should include: brisk walking, playing outdoors, swimming, bicycling, roller blading, ballgames, etc.
v Go for a fun walk after supper.
v Have fun and play outdoors with family and/or friends.
v Play any kinds of sports.
v Ride a bicycle or scooter.
v Dance, dance, dance!
Physical activity can, and should, be fun for the whole family. When children prefer to be sedentary, it can proof to be a problem to say the least. Children like these would need a lot of encouragement (and help) from their parents.
Even though activities such as computers, TV and computer games, etc. can be educational and contribute to intellectual development, all children need physical activity for healthy physical growth and development.
Participation in sports is encouraged, but not all children enjoy competition and team sports (especially not if they are overweight and/or shy). These children can still enjoy physical activities such as cycling, household chores, hiking, walking as well as others.
As a parent, it is your responsibility to encourage healthy behaviours in your children. Physical activity should be started as early as possible, otherwise an inactive kid will most probably turn into an inactive adult. It is important to be a role model yourself, as you cannot expect your child to be active if you sit in front of the television every evening.
Work on a reward system, as giving rewards for good, healthy and active behaviour will inspire and motivate your children to more physical activity. Do not reward your children with junk food or sweets, but rather reward them with a fun family outing, a pair of shoes she really wants, or even better, a piece of equipment that will encourage even more activity (such as a new bicycle, exercise clothes, etc
TYPES OF EXERCISES:
ENDURANCE -
Endurance activities that strengthens the heart and lungs such as swimming, running, cycling & jumping.
FLEXIBILITY -
Activities that encourage children to bend, stretch and reach such as gymnastics, yoga and dancing.
STRENGTH –
Activities that build strong muscles such as climbing playground equipment, or swinging across the playground ladder.
