Winter's colder days often keep children indoors, posing a challenge for parents: keeping kids physically active. Dr. Jonathan Smits, a sports medicine physician at Loma Linda University Children’s Hospital, emphasises the importance of staying active for physical and emotional well-being. Whilst this can be more difficult in the colder months, the government recommends that children and young people aged 5 to 18 aim for an average of at least 60 minutes of moderate or vigorous intensity physical activity a day across the week.
The importance of activity
“Physical activity is crucial for burning off energy, maintaining fitness, and boosting mood,” says Dr. Smits. Reduced activity can lead to noticeable effects: weight gain from sedentary behaviour and holiday snacking, physical deconditioning, muscle tightness, and even back pain. There’s also a risk of conditions like tendinitis when kids abruptly resume high-level activities after periods of inactivity.
Moreover, the mental health impact can be significant. Especially since 1 in 6 young people in England (aged 5 to 16) experienced a mental health problem in 2020, up from 1 in 9 in 2017. Lack of sunlight and outdoor activities can also disrupt circadian rhythms, causing irritability and fatigue.
Indoor and outdoor activity ideas
Parents should not rely solely on outdoor activities to keep their children moving. There are various indoor options, such as trampoline parks, climbing gyms, indoor Active Camps, and indoor playgrounds. Outdoor activities like sledging and skiing can also be enjoyable.
The health benefits of exercise
Exercise strengthens the immune system and regulates sleep patterns, both critical for maintaining good health. Regular physical activity also boosts mood and reduces stress by releasing endorphins, fostering a sense of accomplishment and combatting the winter blues.
Recommended exercise amount
Children and young people aged 5 to 18 should:
Tips for parents
Parents play a crucial role in setting the tone for physical activity. Modelling active behaviour through family hikes, skating, or cycling can encourage children to participate. Indoor activities in controlled environments can help children with asthma keep moving without exposure to harsh, cold air. “The goal is to make physical activity fun and sustainable, " so ensuring children enjoy the activity is the primary step in building a positive relationship with physical activity.
By keeping kids active, parents can help them maintain health, stay positive, and develop lifelong habits benefiting both body and mind.
For additional winter activity ideas, please visit: https://blog.aaeg.co.uk/blog/10-ideas-to-keep-children-active