Physical Activities Suitable for Age Groups

When selecting a physical activity to protect the health of children and adolescents and enhance their quality of life, factors such as age, physical environment, physical fitness, body weight, willingness, voluntariness, accessibility, enjoyment, the needs of children and adolescents, ease of application in any environment and at any time, suitability for continuity and economic situation should be considered

⇒ Regular and continuous

⇒ Parents should be role models

⇒ Suitability for a child

⇒ Start exercising slowly

It should not be forgotten that the chosen activity should be regular and continuous
In the activity programs created, the progress steps should be determined by considering the frequency, duration, and intensity of the child’s physical activity
Parents should have a physically active lifestyle and be role models in the child’s development

Children, especially those who were sedentary before, should start exercising slowly and do moderate-intensity activities for 15-30 minutes 1-2 times a week
When this stage is reached, the activity should progress from 30 minutes of exercise 2-3 days a week to 30 minutes of activity 3-4 days a week
It should always be borne in mind that activity performed is better than an activity not performed
The screen time would be shorter than the recommended times

Question 4

Babies should be moved several times a day, in different positions, especially on interactive play mats
If the baby is not crawling yet, tummy time should be done while the baby is in the prone position for at least 30 minutes during the day. Especially baby gymnastics and on-ground play activities are recommended during this period
Activities suitable for babies who cannot yet walk are baby massages, bath games, toys hanging from the head of the bed, or clean and colorful objects placed on the play mat on the floor for the baby to grab, hold, grasp, throw and roll

Examples of activities that can be done after the baby starts walking are watching circulating light or small moving objects by crawling, crawling under a tunnel or table, riding a toy stroller, stacking boxes or cushions on top of each other, climbing on a sofa or chair, dancing to music, crumpling papers, throwing toys into a box, popping bubbles can be done
However, it is recommended that the baby’s movement should not be restricted for more than 1 hour at a time. Examples of these situations are pushchairs, strollers, highchairs, or if the baby is strapped to an adult’s back
Screen time (such as watching TV or videos, playing phone or computer games) is not recommended for infants

Children in this age range should have at least 180 minutes of physical activity during the day. The content of these activities must be physical activities of low, moderate, and vigorous intensity
These activities are walking in the immediate vicinity, park or garden games, rolling, and children’s bowling
The child’s movements should not be restricted for more than 1 hour at a time and the child should not be seated for a long time
Screen time is also not recommended for 1-year-olds. For 2-year-old children, there can be screen time up to 1 hour

These children should be given 180 minutes of various physical activities during the day, with at least 60 minutes of moderate and vigorous physical exercise
Children in this age group play free outdoor games such as running, jumping, jumping, playing with age-appropriate toys, dancing, cycling, ball games, water and sand activities, group activities, playing with family and other children can be performed
4-year-olds can play corner snatch, hop-scotch, hide-and-seek, handkerchief snatch, animal imitations, and catch. It is imperative to have family members who do sports to encourage the child, especially in this period
The child’s movements should not be restricted for more than 1 hour at a time. Screen time should not exceed 1 hour

Question 5

To protect and improve the health of children aged 5-11, at least 60 minutes of moderate to high-intensity physical activity, primarily aerobic exercise, should be done every day. In addition to vigorous-intensity aerobic activities at least three days a week, activities that strengthen muscle and bone should be included
They should not be allowed to spend more than 2 hours in total in front of the screen during the day

Children between the ages of 5 and 7 can do skipping, jumping rope, line play, dodgeball, oil and honey, corner pulling, fish catching, skating, gymnastics, skiing, track and field, football, swimming, and judo
For children aged 8–9, folk dances, hitting and catching games, table tennis, court tennis, fencing, boxing, karate, taekwondo, basketball, volleyball, yoga, bounce, dance, stop, hide and seek, reach the moon, musical ground grabs; kite flying can be preferred
For children between the ages of 10-11, yoga and dance will be appropriate activities to prevent posture disorders, especially in this period. In addition, outdoor sports such as daily or every other day walks, scouting, and camping can be done. Participation in activities with the family such as housework, gardening, shopping should be supported. Different games such as arm-to-arm, high from the ground, catch the ball, stop and dodge ball can be played

Question 6

60 minutes of physical activity should be done in this age group, starting from the moderate intensity and progressing to high intensity
High-intensity activity should be done at least 3 times a week and muscle and bone strengthening activities should be preferred at least 3 times a week
If the child is starting physical activity for the first time, the exercises should be slow at first, and moderate-intensity exercises of 15-30 minutes 1-2 times a week should be preferred. When this stage is reached, physical activity should progress from 30 minutes of exercise 2-3 days a week to 30 minutes of vigorous exercise 3-4 days a week
Using their body weights, exercise bands, and balls, exercising will increase bone and muscle strength in this age group. Many sports such as fast running, brisk walking, winter sports, water sports, cycling, climbing, and horse riding can be done in this age group
In this age group, doing sports that contain intense weight can harm health. Regular physical activity is essential to maintain ideal body composition. The importance of being as active as possible every day should be emphasized
High-intensity exercises should also be added to the activity program, as it contributes to the protection and development of health
Sports such as jumping rope, volleyball, and basketball should be especially encouraged to protect bone health in advanced ages