We all feel that our children are hyper-active and can easily burn off all the calories that they are consuming. We forget that we live harried and hectic lives in an extremely large and congested megapolis with very few open playgrounds

or sports facilities.

When we were young, there were plenty of kids in the neighborhood, lots of open spaces and no competing television, computer or social media and the only way that we could burn off all our pent up energy and enthusiasm was on the playground, whether it be the street or our building compound.

An international group has made the following recommendations [1] (adopted in the US, UK and Australia) as the minimum physical activity that children must indulge in:

1. Young people should be accumulating at least 60 minutes (and up
to several hours) of moderate-to-vigorous intensity physical activity on
all or most days of the week.
2. At least twice a week this should include activities to improve bone
health, muscle strength and flexibility.

An exercise regimen cannot be imposed on children as they will soon tire of it and will not comply. They need a variety of activities that all count towards the final goal.

• Walking to and from school or classes is excellent cardio workout.
• Activities that produce high physical stresses on bones and joints like running, skipping, jumping, ball games or gymnastics help strengthen muscles, liCagaments and bones.
• Carrying heavy objects (most will happily point towards their children’s school bags – but most children carry them poorly and causes harm) and climbing are excellent for building strength.
• Dance or yoga or tai chi (or similar) improve your child’s posture, balance and grace

In the end, it is all about being sensible and helping your child plan out his day so that there is enough importance and time given for physical activity. If you can find the time, try to be part of the exercise schedule (walking your child to school or back is the easiest way to exercise and spend quality time with your child). Above all, set an example. Children learn by observing and not by being lectured to. The whole family should live and eat healthy.
1. Cavill NA, Biddle SJ, Sallis JF. Health enhancing physical activity for young people: statement of the UK expert consensus conference. Pediatr Exerc Sci 2001,13: 12-25.