What is the recommended amount of physical activity for children and teenagers?

Physical activity is an essential part of healthy growth and development for children and teenagers. Recommendations vary based on age group, but the general goal is to encourage regular movement to promote physical and mental health. Generally, most children need at least one hour of physical activity every day [3].

Physical Activity for Preschoolers (Ages 3-5)

For children in the preschool stage (3 to 5 years), it is recommended that they remain physically active throughout the day to support their growth and development. They should engage in approximately 3 hours of physical activities daily, which can range in intensity between light, moderate, and vigorous [2].

Physical Activity for School-Aged Children and Teenagers (Ages 6-17)

School-aged children and teenagers (6 to 17 years) should engage in at least one hour of physical activity every day. These activities are preferably of moderate or vigorous intensity. Examples of such activities include cycling, jumping rope, and playing basketball or soccer [2].

Benefits of Regular Physical Activity

Regular physical activity offers many benefits for children and teenagers, including:

• Helping maintain a healthy weight [1].
• Building and maintaining strong bones, muscles, and joints [3].
• Improving mood and reducing stress [1].
• Improving sleep quality [3].
• Increasing energy levels and endurance [1].
• Improving concentration and readiness to learn in school [3].
• Reducing the chances of developing diseases such as diabetes and heart disease in the future [2].

Tips to Promote Physical Activity

Parents and caregivers play a major role in encouraging children to be more active. Some effective methods include:

• Be a good role model: Participate in physical activities yourself. When children see their parents being active and enjoying movement, they are more likely to follow suit [2].
• Make activity fun: Focus on activities that children enjoy. This could include dancing, playing a favorite sport, or walking in a zoo or park [2].
• Family activities: Involve all family members in activities such as walking the dog, washing the car, or cleaning the house [2].
• Limit screen time: Limit the time children spend in front of screens (TV, computer, tablets) to two hours or less daily, unless it is related to schoolwork or work [1]. This time can be utilized for physical activities [3].
• Provide alternative options: Give children ideas and alternatives to screen time, such as playing outside, practicing a new hobby, or learning a sport [1].
• Talk about the benefits: Explain to children how physical activity helps them feel better and builds a strong, healthy heart [2].

It is important to note that some health conditions, such as asthma, may discourage children from physical activity. In these cases, you should consult the child's healthcare provider to ensure that the treatment plan allows for good asthma control, as most children can engage in any physical activity they choose when asthma is well-controlled [1]. For more information on building healthy habits, you can visit The Importance of Physical Activity for Children and Teenagers: Building Healthy Habits for Life (Arabic).

When to See a Doctor?

If your child has a chronic health condition, such as asthma, that affects their ability to participate in physical activity, it is necessary to consult a pediatrician or healthcare provider. The doctor can provide guidance on how to safely engage in physical activity while managing the health condition [1]. You should also consult a doctor if there are concerns about the child's weight or ability to move, or if they experience persistent pain during or after physical activity.

Medical references

• Heart-Healthy Living For Children
• Helping Your Child: Tips for Parents & Other Caregivers
• Exercise for Children