Today Longevity Exercise Physiology Drummoyne, EdgecliffMarrickvilleBella VistaRandwickPymbleNeutral Bay and Balmain will discuss a variety of strategies to keep children active during this lockdown period.

Here at Longevity, our team of Exercise Physiologists and Scientists are all “Working With Children” accredited and provide tailored exercise sessions to children. We utilise very similar training principles that are recommended for adults, with mild modifications to enable exercise guidelines for children, to be met.

As children are currently being schooled from home, the likelihood of these guidelines being met has decreased, due to the inability to run and play with friends at recess and lunch

Exercise guidelines for Children:

Aerobic exercise:

  • Days/week: Daily (5-7 days per week)
  • Intensity: Moderate/Vigorous (RPE 11-13/14-16)
  • Timing: 60 minutes
  • Type: Active recreation (skateboarding, rollerblading), brisk walk, cycling, swimming, house work (sweeping, mowing lawn) etc

Resistance exercise:

  • Days/week: 2-3 sessions
  • Intensity: Moderate/Vigorous (60%/80% 1RM)
  • Timing: At least 60 minutes
  • Type: Game based sessions (tug-of-war etc), full body resistance (bodyweight, resistance bands, machine weights, free weights – depending on physical development and exercise tolerance and experience), gymnastics etc

As children are currently being schooled from home, the likelihood of these guidelines being met has decreased, due to the inability to run and play with friends at recess and lunch, altered practical PE class structures and of the reduction of incidental activity (walking to and from class rooms, walking to and from bus stops, up and down stairs). These instances may lead to physical deconditioning, both aerobically and physically, increased likelihood of mental struggles, lack of motivation and loss of social interaction and development.

What are some strategies that can be used during this time?

  • Speak to your Exercise Physiologist, Exercise Scientist or Personal Trainer; alternatives can be devised to allow you to complete exercise, with your goals still at the centre of our concern.
    • Outdoor Exercise sessions
    • Home-Visits
    • Telehealth
  • Dedicate time during the day (preferably same time, if able – to keep steady routine), that specifically is used for exercise
    • Going to the park
    • Bike ride
    • Basketball court
    • Tennis court
    • Skateboarding
    • Cricket nets
  • Aim to achieve 1 outdoor “chore” a day
    • Yard work (hedging, mowing lawn, maintain branches on tree)
    • Hosing garden
    • Sweeping patio
  • Achieving a daily step count

How can an Exercise Physiologist help during this time?

A tailored and specific exercise program that is designed based on both subjective and objective information gathered in an initial consultation.

  • Provide strategies and guidance that can be implemented into daily routine
  • Assist with goal setting
  • Education of physiological responses to exercise stimulus

If you are struggling to keep your kids active then contact us on 1300 964 002 to see how we can help make lockdown a little easier.

Written by Kale Barton-Bissaker