FITNESS

Healthy body, healthy mind

Sports activities at school mostly ground to a halt during the height of the pandemic, leaving children without the physical and social benefi ts of exercise and team sport. By Sue Voysey-Morris

maintain fi tness levels. “At our school, we have planned physical activity throughout the day and have changed timetables to accommodate this.”

Parents and minders are urged to get creative and explore different physical activities in their home and other safe spaces where certain activity is permitted in line with the lockdown level in place. Active young people have better health outcomes including cardiovascular and bone health, muscle fi tness and weight status. McQuaide emphasises that any activity during lockdown that gets your child moving is benefi cial. “Look at traditional playground games such as ‘hide-and-seek’, ‘tag’ as well as skipping and dancing to music. Also, get creative – build an obstacle course, play balloon volleyball, make an action movie or learn to juggle.”

The chaos surrounding COVID-19 has turned our lives upside down and the different lockdown restrictions have curtailed opportunities for school sport and other activities.

Former strategic and partnerships manager at the Sports Science Institute of South Africa (SSISA) Kathleen McQuaide says: “Moving more and sitting less is very important during a pandemic as it helps families to maintain their physical and mental health.”

BACK ON THE FIELD

There was some good news with the recent move to level 1 lockdown; coaches and teachers were able to welcome children back to the fi eld. “The kids were chuffed to return to their learning space and reconnect with their mates,” comments Andrew Coley, deputy principal of Rivonia Primary.

Physical, emotional, and social interaction is vital for the healthy development of young lives. “Physical activity keeps learners fi t with healthy minds and healthy bodies, but when it stops not only does their fi tness suffer, but also their mental health,” says Coley. “It is, therefore, essential that schools work within the global regulations of COVID-19 safety protocols, as well as adhere to all South African government legislation.”

FAST FACT

Approximately only half of SA children meet the recommendation for levels of physical activity, averaging between 57 and 65 minutes of moderate- to vigorous-intensity physical activity per day.

Source: Active Healthy Kids Scorecard

A NEW ROUTINE

Coley believes that educators need to be innovative and think outside the box to

“Physical activity keeps ea ne fi t it ea t minds and healthy bodies, t en it t n t n e t ei fi tne e t also their mental health.” – n e e

KEEP MOVING

Other physical options during lockdown • Exercise as a family unit. If it is walking, running or cycling, do it together.

If you have different speeds then split up into groups. Possibly include a competitive edge and record daily times, distance and speed. • Look at each child’s daily routine. Instil an element of regular commitment and where appropriate offer an achievement reward. • Research and compile a regular stretching schedule. • Think out the box – climb stairs in your house and garden or plot a circuit. • For the music and dance lovers in the family, select vibey music and get moving. • Strength training is an important part of maintaining physical fitness. It is easy to do at home and does not require large spaces. • For children attending school online, try and schedule regular times in their day for exercise. Recommended physical activity for children Preschool-aged children (ages 3–5 years) must be physically active throughout the day for healthy growth and development. They should accumulate at least 180 minutes of any physical activity daily, of which at least 60 minutes should be energetic play that raises their heart rate and makes them “huff and puff”.

School-aged children and adolescents (ages 6–18 years) should do at least 60 minutes or more of daily physical activity that raises their heart rate, makes them breathe harder and sweat more.

Source: Policy Brief – Physical activity and health for children and adolescents in Africa: COVID-19 and beyond