Topic 5 Physical Activities Suitable for Age Groups
Physical activities 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.
Which physical activity is not suitable for children under 1 year old?
A) Tummy Time
B) Baby Gymnastics
C) Bath Games
D) Trekking
- 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.
How many minutes of physical activity do you think a 1-2 year old child should do?
- 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
At least how long should children aged 5-11 do physical activity?
A) At Least 60 Minutes Every Day
B) At Least 60 Minutes 3 Days a Week
C) At Least 180 Minutes Every Day
D) At Least 180 Minutes 3 Days a Week
- 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
Which of the following physical activities is suitable for the 12-18 age group?
A) At Least 3 Times A Week Endurance + At Least 3 Times A Week Balance
B) At Least 3 Times A Week Endurance + At Least 3 Times A Week Strength
C) At Least 3 Times A Week Endurance + At Least 3 Times A Week Flexibility
D) At Least 3 Times A Week Strength + At Least 3 Times A Week Balance
- 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
Which of the children in the options is not recommended physical activity?
A) Child with Diabetes
B) Child with Asthma
C) Child with Epilepsy
D) Disabled Child
E) None of Them
Special Cases (Special Diseases) About Physical Activity
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
What do you think are the reasons why children with disabilities participate less in sports activities?
Children With Diabetes
- Exercise in a child with diabetes should ideally be done 1-2 hours after meals
- In addition, the duration of action of the insulin used and the necessary arrangements for the area to be made should be arranged by the diabetes team, taking into account the child’s individual characteristics
- Blood sugar should be monitored before, during, and after exercise. If blood sugar is not within safe limits, it is necessary to take additional carbohydrates
- The child should always have sugar with him during the exercise. Plenty of water and plain soda should be consumed during exercise
- Appropriate clothing should be preferred for the heat of the environment to be exercised
- The diabetes team should plan the exercise program according to the child’s living conditions and preferences
Child with Epilepsy
- Participation in sports is crucial for the child not to feel excluded, socialize, and increase self-confidence
- Technical climbing such as rock climbing, deep-diving other than sportive diving are not recommended for these children
- Apart from these, they can participate in all kinds of sports activities
Children With Asthma
- To provide exercise to children with asthma, asthma attacks must be under control
- Asthmatic children can participate in all kinds of activities. However, it should be kept in mind that exercising in cold and polluted weather can lead to an asthma attack
Children With Disabilities
- The participation of children with disabilities in sports activities has increased in recent years, it is seen that participation is less when compared to children without disabilities
- The participation of children with disabilities in sports activities is affected by many factors, familial and environmental factors can be considered the most important limiters
- For disabled children to participate in sports activities safely, a detailed evaluation should be made by doctors, physiotherapists, trainers, and other health personnel in terms of the selection of medical, functional, and appropriate sports branches, and children should be directed to proper sports depending on their functional abilities
Which are not recommendations to increase physical activity for children ?
A) Gifts that encourage physical activity should be chosen for children
B) Children should be allowed to play outside
C) It is possible to go as a family to places where young people can be active, such as parks, baseball, football or basketball fields
D) Taking the kids to the movies on weekends