Physical activity in children and adolescents

Physical activity in children and adolescents

For children and adolescents to grow up healthy, it is important that they are physically active and eat healthy foods every day.

Children must adopt a healthy lifestyle from a young age to develop good habits that they will keep for life. Physical activity is beneficial at any age and helps children to:

strengthen their hearts and lungs to keep them healthy;

become more flexible;

building strong bones;

maintain a healthy weight;

reduce their risk of suffering from many diseases and health problems;

improve their mood and self-esteem;

achieve better results in school.

"Sedentary behavior" is when you are very physically inactive, such as sitting at a computer, playing video games, or watching TV. Children and adolescents should spend less time on these activities and more time on physical activity.

How can I encourage my children to be active?

It’s mainly thanks to you that your children learn about a healthy active lifestyle. Participate in regular physical activity as a family and eat healthy. It’s easier when these habits are part of the family’s routine.

Choose activities that are appropriate for your children's age and stage of development.

Leave plenty of time for your children to participate in structured activities like organized sports and unstructured activities like playing in the park.

Plan fun activities.

Teenagers want autonomy and will want to do things alone. Encourage them to go for a walk or ride a bike with their friends.

How long should my children be active?

Daily physical activity can include free play, games, sports, active transportation (walking, cycling), recreation and physical education.

High intensity activities make children sweat and make them feel "out of breath", that is, they can only say a few words between breaths. Running and swimming fast or for a long time are examples of this type of activity.

Moderate intensity activities also cause children to sweat and shorten their breath, but they can still speak while moving, for example, when they are walking fast or riding a bike.

Activities that strengthen muscles and bones include skipping rope, running, and sports such as tennis and basketball.

What type of physical activity can children with chronic illness participate in?

Most children with chronic illnesses can start with small, moderate-intensity physical activity sessions that will cause them to sweat and get more short of breath each day. However, before your child begins to be physically active, discuss any concerns about their health with their doctor. If necessary, your child can also be referred to a physiotherapist for an assessment of their cardiorespiratory condition.

As your child becomes more comfortable, they will gradually be able to devote more time to physical activities, the frequency and intensity of which may also increase.

Children and adolescents with chronic illness usually benefit from flexibility exercises (stretching), strength training (carrying groceries, using light weights), and weight lifting exercises. weight (like running).

Most children and adolescents with chronic illness can benefit from high impact exercise (such as jumping), which promotes bone health.

Children and teens with stable JIA can exercise without making their condition worse. They should engage in moderate-intensity activities that emphasize flexibility and strength.

Aquatic activities put less strain on the joints and can improve range of motion, strength and endurance.

High impact exercise (such as running) is important for healthy muscles and bones and is safe if the child's joint disease is stable. Consult your child's or adolescent's doctor before they start playing any competitive contact sport.

Hemophilia is a genetic disorder where the blood is unable to clot.

Children with hemophilia should see a doctor before engaging in contact or collision sports such as most martial arts, hockey, or football.

Exercise strengthens muscles and helps protect joints. Strong muscles can help reduce bleeding.

Cycling, running and swimming are good choices for children and teens with hemophilia.

Give your child's coach, teacher or babysitter written instructions on how to recognize, prevent or treat a bleeding.

Asthma is a disease characterized by breathing problems.

Children with asthma can participate in any type of physical activity, as long as their symptoms are controlled.

Physical activity can help children with asthma strengthen their lungs.

Activities like swimming are generally less problematic for asthmatics than activities that require a lot of running.

Write down symptoms, triggers, and treatments, which will help you decide with your child's doctor what type of physical activity is best for your child.

Talk to your child's teachers, coaches and guardian about asthma and how to recognize, prevent and treat breathing difficulties.

Cystic fibrosis (CF) is a genetic disorder characterized by the secretion of thick, sticky mucus that affects the lungs and the digestive system. Breathing and digestion of food are therefore more difficult.

Children with CF can participate in most types of physical activity, as long as their symptoms are controlled. However, you should talk to your child's doctor before your child starts exercising.

Exercises that increase the heart rate and strengthen the lungs, such as hiking, swimming or running, are best for children with CF.

Children and adolescents with CF should not go scuba diving.

How can families encourage healthy active living?

Limit screen time (including TVs, computers, tablets, smartphones and video games). If your child is 2 to 5 years old, limit the total screen time to less than 1 hour per day. Children under 2 should not spend time in front of screens.

Playing an organized sport (like playing on a soccer or hockey team) is not enough to keep children and youth healthy. Encourage your children or teens to be active every day.