As summer break hits full swing, families should consider ways to keep kids and adolescents active outside of the structure of school. Sedentary behavior, insufficient physical activity, obesity, and associated diseases are a growing concern in the US and many other countries. Engaging in physical activity is an important part of staying healthy (1,2). Furthermore, building healthy habits from a young age helps individuals maintain these habits and good health as they grow older (1).
Physical activity guidelines vary for different age groups. Pre-school aged children should be active throughout the day, whether in the form of play time, games, or sports. Key health targets for this group include strengthening bones through safe levels of impact (such as hopping and skipping) and avoiding the accumulation of excess fat. Fortunately, young children are naturally active, and the approximate target of 3 hours of activity per day reflects the average amount observed in this age group (1)
School-aged children should ideally do around 1 hour of moderate or intense activity each day. Bone strengthening continues to be important, especially during peak growth ages (1). For many kids, recess, PE class, and/or participation in school sports provide a significant amount of exercise. However, activity levels tend to drop as people grow older, so finding ways to encourage older kids and teenagers to stay active is important (1,2). Keeping kids active through school is also, of course, generally not possible during summer break.
Note that these guidelines are an expert consensus based on research and clinical expertise, but their scope does not include individual barriers to staying active, such as if a child has a pre-existing condition that reduces their ability to exercise.
Physical activity and fitness in kids and teenagers is associated with better health both in the present and later on in adulthood. High levels of fitness in adolescents have been linked to lower cardiovascular disease risk later in life, though physical activity levels have not been linked in the same way (2). Increasing activity levels can reduce body fat, especially when combined with dietary improvements; this has implications for reducing the risk of adult obesity and several health issues that are associated with child obesity (2,4,6). In addition, there is some evidence that being active is linked to improved mental health – in particular, self-esteem, but also regarding depression, stress, and general life satisfaction (2,3). A number of other health improvements due to physical activity have been identified in adults, but research in the pediatric population is still ongoing (2,4).
Researchers have also begun to study the health effects of sedentariness in kids (4,6). For adults, sedentary behavior is considered to be time spent engaging in behavior that uses the same amount of energy as being at rest, excluding sleep; the appropriate threshold for kids is still under investigation (1,4). Note that being sedentary is not the same as not engaging in physical activity (1,2,3,4). A highly sedentary person may still meet activity guidelines – such as a kid who spends most of the day sitting but has an hour of soccer practice every day – while another can be both not sedentary and not active – such as a teen who stands behind a counter for their summer job but does not engage in activity that is more intense than that.
Higher levels of sedentariness are associated with worse mental health, body fat levels, and fitness in kids, and decreasing sedentary time can reduce BMI (3,4,6). Access to electronic devices and a lack of access to green spaces are two factors that are linked to more sedentary behavior (4,5).
In order to keep kids active, especially during summer break when school-based interventions are not applicable, family and community interventions are key (1,2). The specific strategies used will differ based on available resources but may include summer camp, sports, community programs, and being active as a family.
References
- “Physical Activity Guidelines for Americans,” (2nd ed.). Department of Health and Human Services. 2019. Available online: https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
- Biddle, S. J. H., Gorely, T., & Stensel, D. J. Health-enhancing physical activity and sedentary behaviour in children and adolescents. Journal of Sports Sciences. 2007, 22(8), 679-701. DOI: 10.1080/02640410410001712412
- Rodriguez-Ayllon, M., Cadenas-Sánchez, C., Estévez-López, F., et al. Role of Physical Activity and Sedentary Behavior in the Mental Health of Preschoolers, Children and Adolescents: A Systematic Review and Meta-Analysis. Sports Medicine. 2019, 49, 1383–1410. DOI: 10.1007/s40279-019-01099-5
- Barnett, T. A., Kelly, A. S., Young, D. R., et al. Sedentary Behaviors in Today’s Youth: Approaches to the Prevention and Management of Childhood Obesity: A Scientific Statement From the American Heart Association. Circulation. 2018, 138(11), e142–e159. DOI: 10.1161/CIR.0000000000000591
- Mitra, R., Moore, S. A., Gillespie, M., et al. Healthy movement behaviours in children and youth during the COVID-19 pandemic: Exploring the role of the neighbourhood environment. Health & Place. 2020, 65, 102418. DOI: 10.1016/j.healthplace.2020.102418
- Tremblay, M. S., LeBlanc, A. G., Kho, M. E., et al. Systematic review of sedentary behaviour and health indicators in school-aged children and youth. International Journal of Behavioral Nutrition and Physical Activity. 2011, 8, 98. DOI: 10.1186/1479-5868-8-98