PHYSICAL ACTIVITY IN TIMES OF COVID-19

Why is it important for children and adolescents to be physically active?

Physical activity promotes physical and psychological states and reduces stress. In addition, it stimulates the immune system, increases the bone mineral mass, and prevents chronic diseases (obesity, type II diabetes, arterial hypertension). According to the age of the child and adolescent, it favors posture and balance, communication and language, socialization, personal autonomy, attention, and learning. The activities must be following the chronological age, cognitive level, degree of motor and functional autonomy, and interests of the child and adolescent.

At this point of a health emergency, where sustained physical distancing is suggested, it's difficult to remain active. The lack of activities outside the home predisposes children and adults to be more sedentary. In addition, the home was transformed into a single physical space where school, high school, and work activities converge, and there may be few instances of recreation and exercise.

In the coming weeks and little by little, they will resume their daily activities outside the home. For this reason, adjustments should be made in a set of behaviors to take the necessary precautions to avoid contagion. The realization of physical activity is within the activities that require certain adjustments.

The spread of the virus can occur through secretions, microdroplets, generated when an infected person sneezes, coughs, or speaks. Also by contact through contaminated hands or surfaces. For this reason, frequent hand washing, coupled with maintaining a physical distance of approximately 2 meters, is essential. This distance has been defined considering people when they are still, without taking into account the aerodynamic effects generated by movement (for example, when walking fast, running, cycling, etc.). For this reason, it is recommended to establish a greater distance during the practice of physical activity.

Why is it important for parents to accompany their children in physical activity?

It is important to do the activities as a family: if the adults accompany them by exercising, they show the children the importance it has.

Responsible adults should encourage physical activity in children and adolescents. The family environment determines habits and a positive attitude, through motivation, support, and involvement is essential for minors to be active. Doctors must encourage parents to turn family time into active time.

How do you go from being inactive to being physically active every day?

It is better to be in motion, stand and sit frequently, go up and down stairs; instead of sitting or looking at screens like the television, cell phone, or tablet. It is important to reduce sitting or lying downtime as much as possible.

What are the basic movements that are recommended?

Jump, run, balance, dodge, and change direction. Throws and catches push and pull.

Is dancing a good option for exercise?

Dancing is recommended as physical activity and adding jumps and games to strengthen bones and muscles.

What is meant by moderate or vigorous physical activity?

When the physical activity is moderate the person can speak without difficulty, and if it is vigorous it is somewhat agitated.

How much time of physical activity is recommended per day?

Every minute of activity counts!

Age 3 to 4 years: 3 hours of physical activity per day, less than 1 hour sedentary in front of screens, 10 to 13 hours of good quality sleep per day.

Age 5 to 17 years: 1 hour of moderate to vigorous-intensity physical activity per day, less than 2 hours sedentary in front of screens, 9 to 11 hours of good quality sleep per day.

Physical activity can be continuous or fractional. For example, it can be done for 60 continuous minutes or in 2 instances of 30 minutes.

What are the recommended activities for different ages?

IN THE HOME

Children under 5 years of age: it is recommended that physical activity be carried out from play, either on the ground (flat and safe surfaces). For example: walking, crawling, imitating animals, or ball games. Sedentary time in chairs and strollers should be reduced.

From 6 to 10 years: activities such as running, turning, dancing, yoga for children, going up and downstairs, active breaks (they get up and do something from time to time, several times a day), etc. are promoted. In this prepubertal stage, high-effort sports such as weight lifting should not be performed, because skeletal immaturity increases the risk of injury.

Adolescence: online guided gym classes (eg exergaming platforms), exercises (with balls, elastic bands, chairs), dancing, active virtual games (eg, Just dance PS4, Tennis PS4) in moderation.

OUTDOOR

It is advisable to go to places where there is no crowding of people.

Patio: soccer, racket, guided exercises, exercises with balls, jump rope, hide and seek, spot, bicycle, skateboard, search for objects, hopscotch, among many other options.

Parks/squares: bike, skateboard, walk, run, guided exercises, ball game, to name a few options.

Sports facilities

Online guided gymnastics classes (for example Exergaming platform), exercises (with balls, elastic bands, chairs), dancing, yoga for children, martial arts, going up and downstairs. Active breaks, active virtual games.

Soccer, basketball, racket, guided exercises, balls, dumbbells, jump rope. Hide and seek, spot, bike, skateboard, object search, hopscotch, obstacle course.

Bicycle, skateboard, walk, run, guided exercises, ball game, treasure hunt. Walk pets.

Following the provisions of the Ministry of Public Health and the National Sports Secretariat.

Should children wear a mask?

Its use is not recommended during physical activity.

How much physical distance increases to exercise?

At least 5 meters when walking (if the accompanying person lives with the child, they can go next to them), 10 meters when running and 20 meters among those who ride a bicycle. These distances should be increased if there is wind.

What are the recommended measures when I get home?

People who exercised outside the home should bathe and remove their clothes for washing. Among the hygiene measures: remove shoes, wash them or use alcohol or a cloth with antiseptic. Sports shoes can be stored in a nylon bag, sprayed with disinfectant, and left in the sun until new use, clothing washing at 60 ° C, hygiene of objects (bicycle, skateboard, balls, toys).

If fever, cough, or shortness of breath appear, is it convenient to stop the exercises? When these symptoms appear it is better to stop the exercises.