If you are a parent or guardian of a 12 year old you may be wondering how much exercise your child should be doing According to the World Health Organization children aged 5 17 should be getting at least 60 minutes of moderate to vigorous physical activity daily However it can be difficult to know exactly what that means and how to incorporate it into your child s daily routine In this article we will break down what the recommended amount of exercise for a 12 year old is how to achieve it and some tips to make it fun and engaging for your child .
If you are a parent or guardian of a 12-year-old, you may be wondering how much exercise your child should be doing. According to the World Health Organization, children aged 5-17 should be getting at least 60 minutes of moderate to vigorous physical activity daily. However, it can be difficult to know exactly what that means and how to incorporate it into your child's daily routine. In this article, we will break down what the recommended amount of exercise for a 12-year-old is, how to achieve it, and some tips to make it fun and engaging for your child.
What is Moderate to Vigorous Physical Activity?
Moderate to vigorous physical activity refers to any activity that gets your heart rate up and makes you breathe harder. This can include activities such as running, jumping, dancing, swimming, and playing sports. The intensity of the activity should be enough to make your child break a sweat and feel slightly out of breath. Activities that do not meet this level of intensity, such as walking or light stretching, do not count towards the recommended 60 minutes.
How to Incorporate Exercise into Your Child's Daily Routine
One of the easiest ways to ensure your child is getting enough exercise is to incorporate it into their daily routine. Here are some ideas:
1. Walk or bike to school
If it is safe and feasible, encourage your child to walk or bike to school instead of taking the bus or getting a ride. This can be a great way to get their heart rate up before starting their day.
2. Sign them up for a sport or activity
Find out what sports or activities your child is interested in and sign them up for a team or class. This can help them stay motivated and make exercise fun.
3. Have dance parties
Put on some music and have dance parties with your child. This is a great way to get their heart rate up while having fun.
4. Limit screen time
Limit the amount of time your child spends watching TV or playing video games. Encourage them to spend more time outside and being active.
Tips to Make Exercise Fun and Engaging
Exercise does not have to be boring or feel like a chore. Here are some tips to make it fun and engaging for your child:
1. Make it a family activity
Get the whole family involved in exercise. This can make it more fun and also provide a bonding experience.
2. Try new activities
Encourage your child to try new activities and sports. This can help them find something they enjoy and want to continue doing.
3. Set goals and track progress
Set goals with your child, such as running a certain distance or improving their time in a sport. Track their progress and celebrate their achievements.
4. Be positive and encouraging
Encourage your child to do their best and be positive about their progress. This can help them stay motivated and feel good about themselves.
FAQ
Q: Can my child break up the 60 minutes of exercise into smaller increments throughout the day?
A: Yes, the 60 minutes can be broken up into smaller increments throughout the day. For example, your child can do 20 minutes of exercise in the morning, 20 minutes after school, and 20 minutes after dinner.
Q: What are the benefits of exercise for children?
A: Exercise has many benefits for children, including improving their physical health, mental health, and academic performance. It can also help them develop social skills, self-esteem, and leadership abilities.
Pros and Cons of Exercise for Children
Pros:
- Improves physical health
- Improves mental health
- Improves academic performance
- Develops social skills
- Boosts self-esteem
- Develops leadership abilities
Cons:
- Possible risk of injury
- Can be time-consuming
- May require financial investment
In conclusion, the recommended amount of exercise for a 12-year-old is at least 60 minutes of moderate to vigorous physical activity daily. This can be achieved by incorporating exercise into your child's daily routine and making it fun and engaging. Exercise has many benefits for children, but it is important to be aware of the potential risks and cons as well. By encouraging your child to be active and healthy, you are setting them up for a lifetime of good habits and well-being.
