
7 min read
Raising Active Kids: How much physical activity do children need?
Written by Amy Butler, Nutritionist
We all know that we should probably be moving more and sitting less, but how much physical activity do children need? And how can we encourage our children to be active? In this technological age of 24-hour entertainment, social media and screens, it’s important to think about ways that we can foster healthy habits in our children in order to help them achieve daily physical activity recommendations.
Physical activity guidelines for children
So how much physical activity do children need? The Australian Government recommends the following amounts of physical activity and sedentary behaviour, by age:1
Table 1: Australia’s Physical Activity & Sedentary Behaviour Guidelines
While government recommendations suggest that screen time should be limited to 1-2 hours per day, as parents we understand that this isn’t always a realistic target (particularly at the moment when children are attending classes online!). We suggest that screen time and usage be monitored by parents to ensure that it isn’t getting in the way of healthy social behaviours and physical activity.
Health benefits of physical activity for children
Benefits of daily movement for children include:2
- Healthy bones, muscles and joints
- Healthy lungs and heart
- Improved coordination and muscle control
- Maintain flexibility of muscles
- Improved balance and posture
- Improved concentration
- Improved health in later life
But most of all, it’s fun!!
Tips for getting children moving
The biggest tip for encouraging your kids to move is to make it fun! If you have toddlers or younger children, find things for the whole family to do together. Climbing at the playground, playing with a ball at the park or riding bikes can not only build fitness but also create fun and lasting family memories!
Organised sports are a great option for older children, combining not just movement but teamwork and socialising too. Check out the kid’s recipes on our website for some great on-the-go snacks for after Saturday sports!
If you have a dog, get the kids involved in taking him/her for their daily walk. Other chores can also be a great way to include moments of movement through the day; mowing the lawn, hanging the washing and sweeping the deck are small tasks that kids can help with to break up long periods of inactivity.
What about food?
First, and most importantly, don’t talk about diets or restriction of food with your children. It’s generally unnecessary and unhelpful and can lead to things like food guilt and unhealthy restriction. Aim to encourage intuitive eating, where no food is off limits and we listen to our bodies to feed them what they need to help them thrive!
Learn about intuitive snacking for children in this article.
Having said that, there are ways to encourage kids and teens to be mindful of eating a wide range of foods and choosing foods to help give their bodies the necessary nutrients and energy to live a full and active life.
Model behaviour
You’d like to see in them. Eat your veggies Mum! No dodging the salads Dad! Seriously, children are more receptive to trying new foods if they see you eat them first.
Exposure
Exposure, exposure! Don’t give up the first time your child says they don’t like broccoli. Continue to serve it, only giving very small pieces so its not overwhelming. Don’t pressure them to eat vegetables they aren’t keen on, let them come to it when they’re ready. Do you have a picky eater in your household? Specialist Paediatric Dietitian Jessica Gust shared some great tips with us for overcoming picky eating win this article.
Get them involved
In an age appropriate way. Toddlers as young as 18 months can help to stir things or chuck a handful of nuts into a salad. Preschoolers can help pick out veggies at the supermarket or even help to cut things (with a safety knife, of course). Older teens could be given the responsibility of cooking once a week. All of these are opportunities to not just taste, but touch, smell and see the foods before they’re on the plate – this all counts as exposure!
Remove distractions
Especially from mealtimes. No TV and no screens at the table.
Think of snacks as mini meals
Make them balanced. Smoothies are a great way to include veggies, fats, protein and carbohydrates into a quick and delicious mini meal that children of all ages can help to prepare.
Include a fruit or vegetable
At most (preferably all) meals and mini meals. Why not try our nutritious, delicious Rich Chocolate Mousse – I bet you can’t guess the secret ingredient! For more tips on squeezing extra fruit and veg in your child’s diet, check out our interview with Nutritionist and mum of two, Casey-Lee Chambers.
Children need a diet containing all the vitamins and minerals, as well as sufficient protein, fats and carbohydrates. This can be difficult if children are picky eaters; in this case continue to serve food (remember, every exposure counts) and consider including a good quality multinutrient supplement such as Kids Good Stuff to fill the nutritional gaps in their diet.
References
- Department of Health. Australia’s physical activity and sedentary behaviour guidelines and the Australian 24-hour movement guidelines. Retrieved from https://www1.health.gov.au/internet/main/publishing.nsf/Content/health-pubhlth-strateg-phys-act-guidelines
- Health Direct. Benefits of physical activity for children. Retrieved from https://www.healthdirect.gov.au/benefits-of-physical-activity-for-children
Related news
min read
How To Get Rid Of Stress With Nutrition
Good Green Vitality conatins vitamins, minerals, and vital nutrients to further support your body's ability to manage stress, and increase your energy levels throughout the day.
min read
The Best Protein Bliss Ball Recipes
The most delicious protein bliss balls. Made with Nuzest.
min read
How to Kick Start Your Energy
Top tips on how to fight fatigue and get your energy back on track.
min read
The Best Protein Pancake Recipes
The best protein pancakes ever! Made with Nuzest Clean Lean Protein and Kids Good Stuff.
min read
Top 10 Best Protein Porridge Recipes
A list of our favourite porridge recipes of all time, using Nuzest products.
min read
All You Need To Know About Pea Protein & Pea Protein Benefits
Everything you need to know about Pea Protein Powder and it's benefits.
min read
International Women's Day - Tips for Womens Health
Top tips for supporting your health as a women.
min read
How to cope in times of sickness
There is so much information about preventing yourself from getting sick, but what about when we do get sick? It is bound to happen at some point, so it's good to also prepare yourself for times of sickness.
min read
Veganuary - Tips for adding more plant-based foods to your diet.
Benefits of adding more plant-based foods to your diet.
min read
An Interview With Claudia Kelly
We sat down with Claudia Kelly to chat about her life as a New Zealand athlete.
min read
Top Tips For Mindful Eating Over The Holidays - Less Stressed, More Blessed"
6 tips for a happier and healthier holiday.
min read
Kids Good Stuff for Brain Health
Key nutrients in Kids Good Stuff to support brain health in kids.
min read
How Can Something So Small, Be So Nutritious?
Why I’m loving the new Good Green Vitality bars – a personal review by Michelle Yandle
min read
End the food fight - How to work with picky eaters
Would you describe your child as a fussy eater? Are mealtimes stressful? Do you worry that your child isn’t getting enough nutritionally? Let's end the food fight!
min read
The Importance Of Protein For Hair, Skin & Nails
There is often an emphasis placed on taking care of your hair, skin and nails from the outside, but what about nourishing from within?
min read
The Link Between Gut Health & Skin
Did you know that the health of your gut can affect the health of your skin? The word 'microbiota' refers to the group of beneficial, and pathogenic micro-organisms found in a fixed environment, like the gut. In this blog, we explore the link between gut health and skin health
min read
Kids Good Stuff for Skin Health
How can you ensure your kids have healthy skin? A part from the obvious, what nutrients can we provide our kids to ensure their skin stays in tip top shape?
min read
Why Is Protein So Important As We Age?
Humans are living longer and longer. How excellent is that? However, if we are not taking care of our bodies the best we can, our bodies may struggle to perform their best as body composition begins to change as we grow older.
min read
The Brain Boosting Benefits of Panax Ginseng
Ginseng, an herbal medicine in widespread use globally, is one ingredient in Good Green Vitality chosen for its brain-boosting potential.
min read
How To Optimise Brain Heath & Function
To optimise brain function we must consider the health of our second brain – the gut! But how do we make sure we are feeding our gut the right nutrients it needs?
min read
Moving Beyond Diets, An Interview With Michelle Yandle
We sat down with Michelle Yandle, HPN Certified Nutrition Coach and got a little insight into who she is, what she does and why she is so passionate about it!
min read
Nutrients for immune health that aren't vitamin C
While vitamin C can certainly help, there are heaps of other foods that contain powerful properties to keep our immune system healthy, some of which may be surprising.
min read
Protein For Kids 101
Why is protein so important for growing kids? How much protein does a child need? What are the best sources of protein? How can I increase protein in my child’s diet? We get up close and personal with protein and why it is so important for our little ones.
min read
How to keep your gut happy
A happy healthy gut needs a few things to continue to function optimally - a healthy balance of bacteria, a strong immune system and naturally, an intact lining. So how do we make sure we have all these things? Michelle Yandle explains.
min read
Is Protein Only Good For Sports Recovery?
You may have heard a myth that you need to consume protein immediately after a workout to maximise muscle growth. Is this the same with preventing recovery? Are the gym goers and fitness fanatics who chug shakes immediately after a workout doing so for muscle repair as well? Well we have the answers.
min read
Pea Protein Vs Whey Protein? Why we use European Peas in our Clean Lean Protein
Protein powder supplements aid the supply of amino acids to the body and can support individuals to reach their health goals. They are a nutrient dense and convenient way to support your daily protein intake. Clean Lean Protein is made from the highest quality European Golden Peas and provides the building blocks for vitality, repair, recovery and muscle growth.
min read
Creative Ways To Upcycle Your Nuzest Tubs
Nuzest tubs use #2 HDPE plastic and are 100% recyclable when the labels are removed, and the powder is cleaned out. Recycling is great, but how about upcycling? There are some awesome ways you could upcycle your Nuzest containers, which can be super fun, stylish and save you money.
min read
Dancing her way to the top - Interview with Christa Albert
We sat down with Nuzest Ambassador and Professional Dancer, Christa Albert, to chat about her dancing career, goals and how she maintains her performance.
min read
Good Green Vitality For Energy
So, what is it that makes Good Green Vitality and Kids Good Stuff such a powerful energy booster? Besides the obvious benefits of having all your daily requirements for vitamins and minerals there is a secret sauce to the ingredients in both Good Green Vitality and Kids Good Stuff that gives an extra kick.
min read
Getting Started With A Gentle Approach To Nutrition
Here are some simple steps to getting started with taking care of your body in a way that feels through gentle nutrition.
min read
Nutrition & Lifestyle for Ultimate Health & Wellbeing
Good health is the foundation for our mental and physical performance. It also allows us to be in a good position to deal with health conditions and the many other things that life throws our way. Despite many of us being confused about the best way to shape our nutrition and lifestyle behaviours for optimal health, there are many simple changes that can be made to enhance our overall wellbeing.
min read
What Makes Clean Lean Protein so unique?
All around the world, the shelves are flooded with protein powders – whey, soy, pea, insect, you name it, it's available. So, what makes our Clean Lean Protein so unique in a sea of worthy competitors?
min read
Maximising Mood In Your Kids
Almost 1 in 7 children and adults aged 4-17 had been diagnosed with a mental health disorder. Amy Butler discusses good nutrition and lifestyle modifications, that can help to reduce the risk.
min read
Long-Lasting Energy For Kids
Children and adolescents are going through massive periods of growth and development. To keep up with the demands of school, extracurricular activities, sports and friendships, kids often need a bit of an energy boost. In our latest blog we break down some specific nutrients for energy, to help support growing kids, and the best places to source them from.
min read
Setting Health Goals & Staying Motivated in 2021
Goal setting is easy, yet it can become overwhelming when trying to achieve and plan for too many goals at once. This year try setting Specific, Measurable, Attainable, Relevant and Time-bound (SMART) goals so you can stay on track and feel motivated (beyond February) to achieve them.
Use this tried and tested goal strategy to set smaller, specific goals to avoid the overwhelm of unrealistic and vague health objectives.