Physical Activity Pyramid for Young Children

Physical ActivityPyramidfor Young Children64Color Me Healthy...preschoolers moving and eating healthy

Physical Activity Pyramidfor Young ChildrenBeing active early in life can go a long way in helping childrendevelop lifelong healthy behaviors with respect to physicalactivity. Children that are routinely physically active are more likelyto listen and participate actively in school. They tend to sleepbetter at night and not get tired as easily during daily routines.The proportion of overweight children has doubled since 1980due to an increase in sedentary leisure time activities such as computergames and television. The Surgeon General’s report clearlyindicates that the health benefits of routine physical activity are notlimited to adults. Children who participate regularly in physicalactivity build healthy bones and muscles. Regular physical activityhelps control weight, build lean muscle and reduce fat. Activityalso reduces the risk of development of many disease processesthat are becoming evident in children, such as high blood pressureand high cholesterol.Children shouldget at least 60minutes to severalhours of physicalactivity each day,preferably on alldays of the week.The activity doesnot have to be allat one time andcan be spacedthroughout theday.Physical Activity can be as simple as moving around, dancing,family activities, or free play. Everybody can be physically activeregardless of age, size, skill, or ability level.The Physical Activity Pyramid for Young Children provides examplesof ways children can be physically active. The following listbriefly describes each level of the pyramid:EVERY DAY—Choose from these suggestions or create yourown, the goal is to do some movement everyday. Examples includegoing for walks, playing outside, helping with housework and freeplay.OFTEN—Dancing, playing ball, and bike riding describe activitiesin this category. Try to do activities in this category as often aspossible.SOMETIMES—Many of the activities in the Sometimes categorymake great family activities. Examples include things such asswimming, swinging, and playing in the park. These activities maynot be immediately available due to equipment or facility needs.65

TIPS ONHOW TOGET KIDSMOVING:• Participate withthe children inphysical activity.• Model Behavior:Set a goodexample.• Emphasizeparticipationin activity andenjoyment overcompetition.• Learn what theylike and helpthem do it.• Go outside.• Help them learnwhile they play.• Involve familiesand parents.• Allow variety.Introduce newskills andmovements.• Provide time forunstructuredplay each day.• Don’t usephysical activityas punishment.• Plan activitiesfor the wholefamily or group• Provideencouragement.MAKE IT FUN!CUT DOWN ON—These are low movement activities.Over a period of time, inactivity may increase the risk for healthproblems that includes childhood overweight and cardiovasculardiseases. Try to limit the amount of time children spend watchingtelevision, movies, using the computer, and playing video games.They may set a pattern for future inactivity as well as diminishedsocial and motor skills.Activities can be adapted to fit any need, size, or ability level. Becreative. Provide regular opportunities for active, physical play.Children can develop the knowledge, attitudes, skills, behaviorsand confidence to adopt and maintain active lifestyles.Stay Safe When You Play• Children should not swim without adult supervision.• Pay attention to weather related issues such as extreme hot orcold temperatures. Wear proper clothing. Use multiple layers todress for cold weather.• Remember to use sunscreen.• Stay on sidewalks or trails if available.• Drink plenty of water before, during, and after activity, regardlessof the weather or if you think you are thirsty.Help childrenget movingfor a lifetime ofgood health.66Color Me Healthy...preschoolers moving and eating healthy