Watch any group of young children, and you’ll likely witness boundless energy – running, jumping, climbing, exploring. Movement is natural, instinctive, and absolutely vital for their healthy development. However, in our increasingly modern lifestyles here in India, with growing academic pressures, limited safe outdoor spaces in some areas, and the undeniable lure of screens, ensuring our children get enough Physical Activity can sometimes feel like a challenge for parents.
I’m Dr. Santosh Madrewar. As a senior paediatrician and founder of Borneo Hospital, with our family-centred branches in Thane, Nashik, Chhatrapati Sambhaji Nagar, and Raipur, I am passionate about promoting holistic child development. This means nurturing not just their minds, but also their bodies through active play. Encouraging movement from a young age doesn’t just build strong bodies; it builds brighter minds and happier hearts too.
This article aims to highlight the immense benefits of regular Physical Activity in children for toddlers, preschoolers, and primary school-aged children, and offer practical, fun ideas for Indian families to make movement a natural and enjoyable part of everyday life. It’s less about structured ‘exercise’ and more about embracing joyful, active play!
Why is Regular Physical Activity So Important for Young Children?
The benefits extend far beyond just burning energy. Consistent physical activity in children is fundamental for:
- Strong Physical Health:
- Builds strong bones and muscles crucial for growth.
- Helps maintain a healthy body weight, reducing the risk of childhood obesity and associated health problems like type 2 diabetes later in life (a growing concern in India).
- Develops a healthy heart and lungs (cardiovascular fitness).
- Improves coordination, balance, agility, and overall gross motor skills (running, jumping, throwing) as well as fine motor skills through certain types of play.
- Boosting Brain Power (Cognitive Benefits):
- Enhances concentration, attention span, and focus, which can positively impact school readiness and performance.
- Studies suggest activity can improve memory and learning capabilities.
- Active, exploratory play fosters creativity, imagination, and problem-solving skills.
- Nurturing Social-Emotional Well-being:
- Acts as a fantastic mood booster and natural stress reliever.
- Builds confidence and self-esteem as children master new physical skills.
- Provides opportunities for social interaction – learning to share, cooperate, take turns, negotiate rules, and manage winning/losing during group play or games.
- Helps children learn self-regulation and impulse control.
- Often leads to better quality sleep at night.
How Much Physical Activity Do Children Need? (General Guidelines)
While every child is different, general guidelines for physical activity in children provide helpful targets:
- Toddlers (1-2 years): Aim for at least 180 minutes (3 hours) of various physical activities spread throughout the entire day. This includes light activity like walking and standing up, as well as more energetic play like running and jumping. More is better!
- Preschoolers (3-4 years): Also need at least 180 minutes (3 hours) of activity daily, with at least 60 minutes of this being moderate-to-vigorous intensity energetic play (like running, chasing, dancing).
- Primary School Age (5 years and older): Should get at least 60 minutes of moderate-to-vigorous Physical Activity every day. This should include activities that strengthen muscles and bones1 (like climbing, jumping, sports) at least three times a week.
Don’t get too caught up in timing with a stopwatch! The main goal is to ensure children have ample opportunities to move their bodies frequently throughout the day and minimise long periods of sitting.
Making Physical Activity Fun: Ideas for Indian Families
The key is to make movement enjoyable and a natural part of life. Here are some ideas adaptable to various Indian settings:
1. Integrate Movement into Daily Routines:
- Walk short distances whenever possible – to the local shop, to the bus stop, or even just a short walk around the block after dinner. If it’s safe, consider walking or cycling to school.
- Choose stairs over the lift or escalator when practical.
- Incorporate simple morning stretches or a quick ‘wake-up wiggle’ routine.
- Make chores active: Helping with gardening, watering plants, washing the car (safely!), sweeping, or even having a ‘tidy-up race’.
2. Embrace Outdoor Play (Whenever Possible):
- Why it’s Gold Standard: Fresh air, natural sunlight (for Vitamin D – remember safe exposure!), more space for vigorous activity like running and jumping, connection with nature.
- Ideas: Regular visits to local parks, playgrounds, or even safe building compound areas. Playing traditional Indian games that involve running and coordination like Lagori (Seven Stones), Kho-Kho, Gilli Danda (use safe alternatives if needed!), Pakda-Pakdi (Tag). Simple activities like running races, jumping, skipping with a rope, flying kites (patang), playing catch with a ball, or informal cricket/football games are fantastic. Explore nature trails or beaches if accessible.
- Addressing Barriers: In cities, finding safe outdoor spaces can be challenging. Utilise parks, society gardens, or even safe terraces. For difficult weather (extreme heat or heavy monsoon), plan for indoor activity or find safe covered play areas/times (early morning/late evening).
3. Active Indoor Play Ideas (For Rainy Days or Small Spaces):
- Dance Party! Put on some favourite Bollywood hits, folk music, or any energetic tunes and dance together. Freeze dance is always fun.
- Build an Obstacle Course: Use pillows, cushions, chairs (safely!), boxes, and blankets to create a fun course to crawl under, climb over, and navigate.
- ‘Simon Says’ or ‘Statues’: Use active commands (“Simon says jump like a frog,” “Simon says run on the spot”).
- Indoor Scavenger Hunt: Hide objects around the house and have kids actively search for them.
- Balloon Fun: Keep one or more balloons up in the air without letting them touch the ground (balloon volleyball/keepy-uppy). Great for coordination and gentle movement.
- Yoga for Kids: Many fun resources online or classes available that use animal poses and storytelling to make yoga engaging and beneficial for flexibility and calm focus.
4. Organised Activities (Optional Extras):
- If interested and feasible, organised classes like cricket coaching, football academies, badminton, swimming lessons, classical or western dance classes, or martial arts (like Karate) offer structured activity and skill development. However, remember that unstructured free play is equally, if not more, important for overall development. These activities should complement, not replace, daily active play.
5. Make it a Family Affair:
- Children love it when parents join in! Schedule active family time – maybe a weekend game of cricket in the park, a family hike or trek, cycling together, or even just regular active playtime at home. Creating shared active memories is wonderful.
The Parent’s Role: Encouragement & Role Modelling
Your attitude and involvement are key influences.
- Be an Active Role Model: Children whose parents are physically active are more likely to be active themselves. Let them see you enjoying walks, doing yoga, dancing, or playing a sport.
- Focus on Fun: Frame Physical Activity as play and enjoyment, not as a chore or ‘exercise’ they have to do. Keep the pressure off.
- Offer Praise and Encouragement: Acknowledge their effort, enthusiasm, and participation (“Wow, you ran so fast!”, “I love how you kept trying to climb that!”). Focus on enjoyment and skill development, not just winning.
- Provide Opportunities: Ensure they have time built into their day for active play. Provide access to safe spaces (indoors and out) and simple equipment (like balls, ropes).
- Limit Screen Time: This is crucial. Set clear, consistent boundaries on passive screen time (TV, tablets, phones) to free up time and encourage more active pursuits. Consider screen-free times or zones in the house.
Safety Considerations
- Ensure children wear appropriate clothing and comfortable, well-fitting footwear for activity.
- Encourage drinking water before, during, and after being active, especially in India’s heat.
- Use sun protection (hat, sunscreen) if playing outdoors for extended periods.
- Teach basic safety awareness relevant to the activity (e.g., looking before crossing roads when walking, safe use of playground equipment).
- Ensure adequate supervision, especially for younger children or near water/roads.
Borneo Hospital’s Perspective on Active Childhoods
As paediatricians, promoting healthy Physical Activity is integral to the care we provide at Borneo Hospital.
- During well-child check-ups, we discuss activity levels as part of assessing overall health and development. Myself and my team can offer age-appropriate guidance.
- We monitor growth and weight, advising on activity as part of healthy weight management.
- We help manage conditions like childhood asthma, where appropriate activity planning is important.
- We believe fostering active habits early contributes significantly to lifelong health.
Encouraging regular Physical Activity is one of the best investments you can make in your child’s current and future health. The benefits are immense – strengthening their bodies, sharpening their minds, boosting their mood, and teaching valuable social skills. The key is to make movement a joyful and natural part of your family’s daily life here in India.
Focus on fun, integrate activity into routines, embrace both outdoor and indoor play, and most importantly, be an active role model yourself. Be patient, consistent, and celebrate movement! By fostering these Healthy Eating Habits and active lifestyles early on, you are setting your children on a path towards lifelong well-being. The team at Borneo Hospital is always here to support you with guidance on your child’s health and development.
