For healthy growth and development, children need physical activity. Regular physical activity has many benefits:

• It builds strong bones and strengthens muscles.
• It helps children stay flexible.
• It helps children reach and maintain a healthy weight.
• It improves children's fitness levels.
• It strengthens the heart.
• It promotes good posture and balance.
• It helps children feel better about their bodies.
• It helps children meet new friends.
• It helps children relax.

Physical activity will also decrease your child's chances of developing some medical problems. Children who are overweight are at increased risk of developing diseases, like type 2 diabetes and heart problems, later in life.

How much is enough?

Children should do at least 90 minutes of physical activity each day. It may sound like a lot, but it can be spread throughout the day, and included in your child's daily routine.

Children who are not very active can start slowly.

• To begin, they can spend at least 30 minutes more on physical activity each day.
• At the same time, they can reduce the amount of time spent being inactive-watching TV, playing computer games, surfing the Internet-by at least 30 minutes a day.

Each month, they should add another 15 minutes a day until they're up to at least 90 minutes each day. They should reduce their inactive time by an additional 15 minutes each month.

Each day should include:

• moderate activity, such as brisk walking, skating and bike riding; and
• vigorous activity, such as running and playing soccer, which makes their hearts beat faster, makes them breathe harder, and makes their bodies feel warm.

The role of parents

Parents and caregivers are role models. The best way to teach your children about healthy lifestyles is to show them. If your children see you being active, they're much more likely to get involved in physical activity themselves. Look for things that you can do together as a family. That way you get the benefits of physical activity as well as time together.

Parents and caregivers can also help by encouraging children to find activities they enjoy. That way they'll be much more likely to keep at it. You can also help your children make physical activity part of their daily routines - for example:

• If you usually drive your children to school, consider changing your routine so you, a caregiver or neighbour can walk with them. Some communities are organizing walking clubs for children who walk together with caring adults.
• Take the stairs with your children instead of the escalator or elevator.
• Get your children involved in activities around the house - carrying the groceries, raking leaves, or shovelling snow.

Source: Canadian Health Network