How Much Should My Kids Be Exercising?

June 16, 2022

When most adults think about exercise, they picture workouts in gyms, going for a run, or lifting heavy weights. But for kids, exercise often means play, games, and being social. Exercise for children typically involves group activities such as playing tag, riding their bikes, and participating in club and team sports. So how important is exercise for kids and how much exercise should school-age children actually be doing each day?


The importance of exercise: Being active during childhood has many short and long-term health, social, emotional, and intellectual benefits. Active kids have stronger bones, muscles, and cartilage and are at a lower risk of developing certain diseases or becoming overweight. Active kids also sleep better – something no parent would object to. In addition to improving health, being active in childhood provides kids with opportunities to socialise and learn teamwork and cooperation skills. They are also more likely to have higher self-esteem and better mental health. Being active in childhood also results in better concentration in other aspects of life, such as in school.


Being active during childhood also has long-lasting benefits that continue into adulthood. Children who exercise are more likely to be active adults. There is also evidence to suggest that adolescent physical activity provides long-term benefits on bone health, reduces the risk of developing certain types of cancer, and improves aspects of mental health.


What are the different types of exercise kids need? There are three elements of fitness that children need: aerobic, strength, and flexibility. Aerobic exercise refers to endurance and improves the efficiency of the heart and the body’s ability to deliver oxygen to its cells. Aerobic exercise occurs during a game of soccer, or when swimming, skipping, or jumping.


Strength exercise develops muscles and bones. Doing strength exercises doesn’t necessarily mean lifting weights, rather, kids can improve their strength through climbing, doing handstands, or through body weight exercises such as push ups and sit ups.


Flexibility can be improved through stretching and allows bones and joints to move easily through their full range of motion, as well as increases blood flow to the muscles and helps prevent injuries. Activities for flexibility include dancing and gymnastics, martial arts, and stretches.


So how much exercise should kids be doing? It is recommended that children do at least 60 minutes of moderate to vigorous physical activity each day. This can be all at once or spread throughout the day. Strengthening activities should be incorporated at least 3 days per week and flexibility should be practiced daily.


How can you get your kids to be more active? Kids can exercise through play or organised sports such as netball or running. Team sports are especially good as they have a social aspect. It is also important to note that children model their parents’ behaviours. This means that if they see you exercise, they are more likely to do so as well. As such, exercising with your kids is another great opportunity to increase your and their physical activity and enjoy spending time together.





References

Australian Government Department of Health. (2021, May 6). For children and young people (5 to 17 years). Australian Government Department of Health. Retrieved March 21, 2022, from https://www.health.gov.au/health-topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-children-and-young-people-5-to-17-years 

Dimitri, P., Joshi, K., & Jones, N. (2020). Moving more: physical activity and its positive effects on long term conditions in children and young people. Archives of disease in childhood, 105(11), 1035-1040.

Gavin, M. L. (Ed.). (2022, February). Kids and exercise (for parents) - Nemours KidsHealth. KidsHealth. Retrieved March 21, 2022, from https://kidshealth.org/en/parents/exercise.html 

Hallal, P. C., Victora, C. G., Azevedo, M. R., & Wells, J. C. (2006). Adolescent physical activity and health. Sports medicine, 36(12), 1019-1030.

 

Lahti, A., Rosengren, B. E., Nilsson, J. Å., Karlsson, C., & Karlsson, M. K. (2018). Long-term effects of daily physical education throughout compulsory school on duration of physical activity in young adulthood: An 11-year prospective controlled study. BMJ open sport & exercise medicine, 4(1), e000360.

 

Morgan, P. J., Lubans, D. R., Callister, R., Okely, A. D., Burrows, T. L., Fletcher, R., & Collins, C. E. (2011). The ‘Healthy Dads, Healthy Kids’ randomized controlled trial: efficacy of a healthy lifestyle program for overweight fathers and their children. International journal of obesity, 35(3), 436-447.

The Beauty of a program: Couch to 5k

June 19, 2025
If you have doom scrolled through Instagram/Facebook or YouTube recently you may have been bombarded with advertisements for a slew of different exercise programs. These all usually have something to do with what you value and target you with a preamble on how to get it, how did I shrink my waist size, how do I build muscle or how I rehabbed my knee pain. As an exercise physiologist it's my job to write these programs! Now although I don’t always enjoy interruptions to my news feed of cat videos and rugby highlights, I do actually think a lot of these programmes have merit! I love anything with a bit of structure that can help you progress yourself towards what you care about so today I wanted to write about one of my favourite programs of all time and that is the “Couch to 5km Running Programme” Why Running? I love running as an exercise choice, it gets you outdoors, it has increasing social connections via run clubs/park runs and is completely free! However, it’s hard to jump in to, I see a lot of people getting tripped up by some of the barriers that come with it. A lot of the people I see starting running don’t know about the many choices that come with exercise and in the exercise physiology business we call this the FITT principle! - Frequency – How often are you doing your running? - Intensity – How fast or slow are you running? - Time – How long should I run for? - Type – Why run over biking or rowing? A dedicated programme takes care of these for you, and I think the Couch to 5k programme does a fantastic job of introducing you to all these different ideas. Language! The first thing I love about the “Couch to 5k” is its language. The use of simple and direct language leaves a bit of room for interpretation. You can see clear above on your first Tuesday run you will run for 1 minute and walk for 1 minute. In this small interval that speed is utterly and entirely up to you. Go as slow as you like or as fast as you like however I want you to run for the entire minute! Keeping things simple is so important and this guidance is exactly where I would want you to start off as a beginner runner, have some fun and run! Progression! From week to week the running times can be seen to get bigger and bigger! Slowly but surely these intervals only increase by 1 or 2 minutes at a time. Between each session you will be able to notice small increases, but your fitness catches up with that! The whole point of a programme is that it starts small and works up, no single day itself should feel like an insurmountable workout but by the end you’re able to run a whole 5k! Rest! This program builds in rest days and rest periods so well. Each day is spaced out giving some time for you two recovers but not so much so you can get some fitness in! Within the workouts as well these intervals leave you working for the right amount of time each workout. Goals Too often when working out our goals are too big and lofty. Being able to make big changes start with small actions and goals. You can’t change yourself image in one day so I like the time frame of 6 weeks (in some programmes 6-12 weeks) because by the end we have a set definable goal of what we want to achieve, and we can really feel thar progression of fitness! Mathew Walker Exercise Physiologist Exercise Rehabilitation Services ‑ WA

The Importance of Warm Down Routines After Exercising

June 13, 2025
When it comes to exercise, most people focus on warming up or pushing through the workout itself, but what often gets overlooked is the warm-down which is a period of gentle movement and stretching after your main workout. Though it may feel tempting to skip it, a proper warm-down is crucial for both your physical health and your mental well-being. Here is why this final phase of your workout deserves just as much attention as everything that comes before it: 1. Helps Prevent Injury One of the most important physical benefits of a warm-down is injury prevention (Witvrouw, et al., 2004). After intense activity, your muscles are warm, flexible, and more prone to strain if you suddenly stop moving (Witvrouw, et al., 2004). Gradually slowing down your heart rate and stretching your muscles helps release tension and reduce muscle stiffness, which can significantly lower the risk of cramps, strains, and post-workout soreness (Witvrouw, et al., 2004). 2. Promotes Better Circulation During exercise, your heart rate and blood pressure increases to support your body’s physical demands (Alter, 1998). If you stop abruptly, blood can pool in your limbs, leading to dizziness or even fainting. A warm-down helps maintain healthy blood flow by gradually lowering your heart rate and allowing your body to transition smoothly back to a resting state (Alter, 1998). This improves circulation and helps the body clear out metabolic waste products like lactic acid (Alter, 1998). 3. Supports Mental Clarity and Stress Relief Exercise is a proven mood booster, and warming down can enhance these benefits. Taking time to breathe deeply and reflect during your warm-down allows your nervous system to shift from the high-energy "fight or flight" mode into the calmer "rest and digest" state (Van Hooren & Peake, 2018). This shift reduces stress hormones like cortisol and helps improve mental clarity, calmness, and emotional balance (Van Hooren & Peake, 2018). 4. Enhances Flexibility and Recovery Including dynamic and static stretches during your warm-down helps maintain or even improve flexibility over time (Alter, 1998; Witvrouw, et al., 2004). Muscles are more pliable after a workout, making this the perfect time to gently lengthen and release them (Alter, 1998; Witvrouw, et al., 2004). This not only reduces soreness in the days following exercise but also supports quicker recovery and better performance in future workouts (Alter, 1998; Witvrouw, et al., 2004). 5. Reinforces Healthy Mind-Body Connection Warming down creates a moment of mindfulness—a chance to tune into how your body feels after movement (Van Hooren & Peake, 2018). This reinforces a healthy relationship with exercise that is about more than burning calories or hitting performance goals (Van Hooren & Peake, 2018). It is a time to appreciate what your body can do and to give it the care it deserves (Van Hooren & Peake, 2018). This shift in perspective can be especially helpful in maintaining long-term motivation and preventing burnout (Van Hooren & Peake, 2018). Conclusion A warm-down might seem like a small part of your workout, but its benefits for your physical and mental well-being are significant. From preventing injury and aiding recovery to promoting mental clarity and deepening your connection with your body, those extra 5–10 minutes are well worth your time. So next time you finish a run, gym session, or yoga class, do not rush off, take a couple minutes to wind down. Your body and mind will thank you for it. References: Witvrouw, E., Mahieu, N., Danneels, L., & McNair, P. (2004). Stretching and injury prevention: an obscure relationship. Sports medicine, 34, 443-449. Alter, M. J. (1998). Sport stretch. Human Kinetics. Van Hooren, B., & Peake, J. M. (2018). Do we need a cool-down after exercise? A narrative review of the psychophysiological effects and the effects on performance, injuries, and the long-term adaptive response. Sports Medicine, 48(7), 1575-1595.

Reduce The Risk of Developing Knee Osteoarthritis

May 23, 2025
Each year, more than 53,000 knee replacements are performed in Australia, with that number steadily increasing. It's predicted that by the year 2030, this number will rise to over 150,000. Unfortunately, genetics play a significant role in whether you will develop osteoarthritis and require a knee replacement. However, there are several proactive steps you can take to reduce your risk. Weight Management Maintaining a healthy weight is important for reducing the risk of knee osteoarthritis. Excess weight puts additional stress on your knees, increasing the risk of developing osteoarthritis. Live an Active Lifestyle Engaging in a variety of exercises, including both strength training and aerobic activities, is essential for maintaining healthy knees. Strength training helps build muscle around the knee, providing better support and reducing the strain on the joint. Aerobic exercises, such as walking, swimming, and cycling, improve cardiovascular health and promote overall physical fitness. A well-rounded exercise routine can help reduce the risk of injury and osteoarthritis. Avoid Repetitive Knee Injuries Preventing knee injuries is another key factor in reducing the risk of needing a knee replacement. It’s been shown that people who have had multiple knee injuries and or surgeries are more likely to develop knee osteoarthritis later in life.  Brody Kilbey Workers Compensation Specialist (AEP, ESSAM) Exercise Rehabilitation Services – WA
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