Physical activity is crucial for the healthy growth and development of school-age children. It helps to improve body composition, strength, heart fitness, motor skills, concentration, and thinking skills. The amount of physical activity needed for children depends on their age. According to the Centers for Disease Control and Prevention (CDC), children ages 3 to 5 should be physically active throughout the day, and children and adolescents ages 6 to 17 should engage in at least 60 minutes of physical activity daily. It is important to note that even if a school-age child has a disability, exercise and physical activity are still important. Before starting any physical activity or exercise, it is advisable to consult a medical professional or the child’s doctor to determine the appropriate amount and type of physical activity for the child’s abilities.

Physical Activities for Ages 3 to 5

• Running and chasing games. Simple games, such as tag or red light, green light, can help improve speed and agility.
• Playing in the park. Using playground equipment—like slides, swings, and climbing structures—improves physical strength and coordination.
• Ball games. Kicking, throwing, and catching balls improve hand-eye coordination and develop gross motor skills.
• Dancing. This activity improves rhythm, balance, and coordination.
• Building blocks. Stacking and arranging blocks develops fine motor skills and creativity.
• Interactive games. Games such as Simon says or follow the leader encourage active listening and physical movement.

 Physical Activities for Ages 6 to 17

• Running and jogging. This activity builds cardiovascular fitness.
• Cycling. This improves endurance and leg strength.
• Hiking. Nature trails combined with physical activity help appreciate the outdoors.
• Team sports. Help develop teamwork and physical skills.
• Swimming. Enhances overall fitness and water safety.
• Gymnastics. Develop strength, flexibility, and coordination.
• Martial arts. Participating in martial arts classes such as karate, taekwondo, or judo helps build discipline, strength, and self-defense skills.
• Fitness classes. Join age-appropriate fitness classes like yoga, aerobics, or Zumba to stay active and fit.
• Climbing. Indoor rock climbing helps develop strength, coordination, and problem-solving skills.

Conclusion

Regular physical activity helps children maintain a healthy weight, reduces symptoms of anxiety and depression, and lowers the risk of developing chronic diseases, such as heart disease, obesity, and type 2 diabetes in adulthood. Giving children opportunities and encouragement to engage in age-appropriate and enjoyable activities is important. Providing a variety of physical activities is also essential.