Be active every day
We all know that being physically active is important throughout our lives, but did you know that it’s important for littlies too? They’ve got heaps of energy, and it’s never too early to begin!
Zero to five-years-old
The Ministry of Health recommends that parents and/or caregivers encourage movement from birth, which is essential for brain development. Helping under fives to be active – especially in the form of play – will help their learning and development. Play contributes to the cognitive, physical, social and emotional wellbeing of children.
Under fives require more movement and activity than the recommended 60 minutes for older children and young people, so it’s important to encourage opportunities for under fives to move more and be physically active throughout the day in as many ways as possible. Try to minimise the amount of time under fives spend being sedentary (i.e. restrained or sitting, including watching TV) except time spent sleeping.
Encourage play that is fun and helps build fundamental skills. From birth, children are making sense of their world through sensory exploration, play and learning to move. For infants and toddlers, this could mean encouraging:
• Tummy time
• Rolling and crawling on the floor
• Engaging in other floor-based play
• Water based activities in a safe environment
For older preschoolers, this could mean encouraging them to participate in energetic play or to explore the outdoors. Activities could include:
• Walking, running and jumping
• Swinging, climbing and hanging
• Balancing
• Catching, throwing and kicking.
Note: These recommendations are supported by the active movement programme in New Zealand, which was specifically developed by SPARC and the Ministry of Health to promote fundamental movement in under fives. The programme is run by many of the Regional Sports Trusts throughout the country and is supported by Well Child providers, which distribute the resources including activity guides for under fives. For further information visit: www.sparc.org.nz.
Five to 18-years
Children and young people age five to 18-years need to do at least 60 minutes of moderate to vigorous physical activity each day.
They also need to spend less than two hours a day (out of school time) in front of television, computers and game consoles.
Sixty minutes a day will help your child:
• develop strong muscles, bones and joints
• move with balance and flexibility
• develop and maintain a healthy heart and lungs
• maintain a healthy weight
• build self-confidence and social skills
Physical activity is any movement of the body that uses energy. Children and young people need to do lots of moderate and some vigorous activities. To achieve this children and young people need to have fun, be active at home, school, at play during the weekends and in the community.
Aim for a mix of aerobic, strength and flexibility activities:
• Swimming, cycling, kappa haka, touch rugby and kilikiti will raise children and young people’s heart rate and get oxygen pumping around their bodies.
• Skipping, jumping and using climbing or park equipment will build muscle and bone strength.
• Bending and stretching will keep children and young people flexible.
Physical activity levels decline as children age so it is important to encourage children and especially young people to stay physically active. The early years are a critical time in establishing physical activity behaviours that influence future participation as adults, so look for ways to encourage activity.
• Encourage children and young people to look for opportunities to move throughout their day, i.e. play, cultural activities, dance, sport and recreation, jobs and moving from place to place (i.e. biking, walking or skate boarding to school).
• Encourage children and young people to try new activities or sports to discover which ones they most enjoy. Support these interests and give feedback and praise.
• Turn off the TV for active playtime. Do activities as a family and involve everyone in deciding what to do.
For further information visit www.moh.govt.nz or for Be Active Everyday health education information visit www.healthed.govt.nz.
