Just like adults, children also need exercise to strengthen their muscles and maintain overall health. However, the type and intensity of exercise should be adjusted to their age and physical abilities. So, what are the recommended sports for children? Let's explore the details below.

When Can Children Start Exercising?

Many parents believe that children should start participating in sports only after they begin elementary school. However, experts suggest that it is never too early to introduce children to physical activities.

Engaging children in various sports and physical activities can help develop their motor skills, strengthen muscles, and reduce the risk of injuries.

How Long is the Ideal Exercise Duration for Children?

Children’s exercise and physical activity requirements vary by age. According to the CDC, children aged 3–5 years should engage in physical activity throughout the day. While this may seem extensive, most young children naturally achieve this through play. For children aged 6–17 years, at least 60 minutes of daily physical activity is recommended.

Physical activities should include a mix of moderate to vigorous aerobic exercise and muscle-strengthening activities. Strength-training exercises that promote muscle development should be performed at least three times per week, incorporated within the 60-minute daily activity.

Types of Sports Suitable for Children by Age

Ages 3-5 Years

Children aged 3-5 years should be encouraged to stay active throughout the day. Regular physical activity supports bone growth and helps establish an active lifestyle early, reducing the risk of obesity.

Suitable activities for this age group include playing soccer or basketball. At this stage, children do not need to fully understand how to properly kick or dribble a ball. The primary goal is to introduce them to enjoyable physical activities.

In addition to group sports, children can also be introduced to swimming. Most children are ready for structured swimming lessons by the age of 4-5 years.

Ages 6-8 Years

Between the ages of 6-8, children can begin learning the basic techniques of sports such as baseball, soccer, or basketball. They can also be introduced to gymnastics and riding a two-wheeled bicycle. However, it is important to ensure they exercise safely to prevent injuries.

Ages 9-11 Years

At 9-11 years old, children develop improved hand-eye coordination, allowing them to hit a baseball more accurately. They can participate in sports like baseball, tennis, badminton, or golf. For endurance-based sports, ensure they stay well-hydrated to prevent dehydration.

Ages 12-14 Years

During early adolescence, children can engage in sports that focus on strength and muscle conditioning. Exercises such as squats and push-ups help support bone and muscle development.

As the risk of sports-related injuries increases during this stage, supervision is essential. Ensure they use proper techniques when lifting weights, running, or throwing to prevent muscle strains and other injuries. If exercising at a fitness center, they should avoid lifting excessive weights without guidance.

Ages 15 and Above

By the age of 15 and beyond, adolescents experience puberty-related physical changes and can safely begin weight training. Strength training not only helps maintain posture but also strengthens the back, legs, and arm muscles.

Regular exercise is just as important for children and adolescents as it is for adults. Encouraging children to engage in physical activity from a young age helps promote healthy bone and muscle development and establishes lifelong fitness habits.

If you need medical advice or consultation, you can visit a doctor or use the consultation features available in the Ai Care application. Download the Ai Care app from the App Store or Play Store for easy access to professional healthcare support.

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