Just like adults, children need exercise to stay physically fit, and most importantly, prevent diseases that come with a sedentary life. In fact, experts urge that most children need at least an hour of physical activity every day. This, they say, comes with many health benefits, even in the future. Also, when one is physically fit, they not only feel better but also stay healthier and that the earlier a child starts getting physically active, the more they will reduce the risk When we talk of exercise for young children, Professor Joseph Mucumbitsi, a cardiologist and the president of Rwanda Heart Foundation and NCD Alliance, says this means playing and being physically active. He says that it’s important for parents to know and ensure that children need to be active every day because, at a young age, it helps promote healthy growth and development. “At a young age, if children are exposed to physical exercise which is all about healthy lifestyle patterns, they will carry them and their benefits forward for the rest of their lives, it simply becomes a culture for them,” he says. How do you encourage your child to stay active? Claudine Uwajeneza, a nurse, says during this time when children are fully home, there’s no doubt that most of them are now spending their time watching TV and playing video games. This, she says, means they don’t have time to play or engage in any physical activity, which is not healthy. “Despite the tight working schedule for parents, they should first set a good example by being active themselves, then help their kids with it, with time, this will become part of their life,” she says. She further explains this can be done by either finding a few days in a week to exercise together, or finding competitive sports so that the children can compete. According to her, this is fun and at the same time ensures your family stays active. Alternatively, finding a fun sport that your kids enjoy is also essential as this will motivate them to continue participating in it. Nelson Mukasa, a fitness trainer, says depending on the age of the child, it’s essential to choose the right activities for them so that they don’t get bored. Also, providing them with equipment, like bicycles, will make them physically active. According to Mukasa, it’s also important to keep in mind that young children and teens should at least get 60 minutes or more of moderate to vigorous physical activity on a daily basis. For toddlers, he says, playing as many times as possible in a day is essential, adding that it’s recommended at least 120 minutes of active play every day. Why it’s important Mucumbitsi says that being physically active helps build and keep the bones, muscles, and joints healthy, and will ensure a good night’s sleep. Mukasa says some exercises, such as stretching for children, have been established to help improve flexibility, allowing muscles and joints to bend and move easily through their full range of motion. Studies show that beyond benefits to the body, physical activity also boosts a child’s mental and behavioural health. It increases a child’s enthusiasm and optimism and boosts self-esteem, school performance, attention, and behaviour. It also reduces anxiety, tension, and depression. It can also foster teamwork and friendship when it’s part of an organised sport. Mucumbitsi says exercise helps strengthens the heart. The heart is a muscle, and like other muscles, its performance improves when it’s regularly challenged by exercise. “The heart responds to exercise by becoming stronger and more efficient. Strengthening the heart muscle can help ward off heart disease,” he says. In addition to this, he says exercise also helps keep arteries and veins clear as it reduces the amount of harmful cholesterol and fats in a person’s blood. It increases the flexibility of the walls of blood vessels and helps to lower blood pressure. This can reduce a person’s risk of heart attack and stroke. Meanwhile, experts say in general, combining regular physical activity with a healthy diet is the key to a healthy lifestyle.
