Physical Activities and Kids' Bones

Get moving for healthy bones.

Children should take part in one hour of physical activity every single day, according to the Centers for Disease Control and Prevention. Physical activity is not only important in maintaining a healthy body weight and state of mind, it also plays an integral role in bone development. Weight-bearing activities actually make bones stronger, especially in children as they are developing. The thought of getting your child up and moving for an hour every day may sound overwhelming, but there are plenty of easy and enjoyable ways to meet the recommendation.

Physical Activity: What Counts?

Being physically active can be fun!

Engage in weight-bearing activities that increase your heart rate. Physical activity doesn't have to be a structured workout routine. A game of kickball or tag would be plenty to elevate your child's heart rate. Examples of moderate physical activities would be riding a bike or going for a walk; something classified as more vigorous would be jogging or running during a soccer game. Both moderate and vigorous physical activities helps children increase their bone density at a younger age, and reduces the chance of them developing the bone disease osteoporosis later in life.

Strengthen Muscles

Bones rely on strong muscles.

Incorporate muscle-strengthening exercises such as rope climbing or sit-ups at least three days a week into your child's routine. Our bones rely heavily on help from our muscles. Muscles pull on the joints and allow us to move. Weak muscles put unnecessary wear and tear on a child's developing bones. Most children do not require a formal weight-strengthening routine such as weight-lifting. If they choose to do one it would be best to consult a trainer on a proper program and technique.

Keep Active All Day

Bursts of exercise throughout the day are effective.

Encourage physical activity all day long to help strengthen bones from morning until night. It is not necessary to complete an hour of physical activity all at once. Short bursts of 15 minutes or more throughout the day are as effective as one long session and provide the same bone-building benefits. Hopping, skipping and jumping are quick and efficient exercises. When possible, prevent your child from being inactive for more than two or three hours at a time.

Set a Good Example

Plan an evening walk or bike ride.

Shape your child's attitude about physical activity by being a good example yourself. Plan an evening family walk, or bring your child to the local basketball court or park. Instead of sitting in front of the television at night, see if your son or daughter would like to go for a run. Exercises do not have to be structured to be effective, but they do have to be frequent to strengthen developing bones.

References

• Centers for Disease Control And Prevention: Making Physical Activity A Part of a Child's Life
• U.S. Department of Health & Human Services: Physical Activity Guidelines
• Kids Health: Bones, Muscles and Joints
• University of Florida: Raising Healthy Children - Active Families