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We have all had varied experiences during the pandemic. As we increased our screen time, we decreased our exercise time. One of the groups most strongly influenced by pandemic-related changes were our children.

During the early stages of the pandemic, many parents were confined at home with their young children. Studies show that during lock-downs, most young children had limited interactions with peers and less physical activity. But it’s not only young children who decreased their fitness between 2020 and 2022, it’s children of all ages. 

• Of children 5-11 years old, only 2.8% of girls and 6.5% of boys met movement guidelines.
• Of youth 12-17 years old, only 0.8% of girls and 0.5% of boys met movement guidelines.

Does this impact future health?

It may not surprise you to learn that low fitness is a predictor of poorer health outcomes later in life. But what does the research show about childhood exercise? 

Studies have tracked the health and fitness of 1244 individuals for almost 40 years. Their findings suggest that we need to take childhood activity levels more seriously. Highly fit children matured into middle aged adults who had better heart, muscle and lung function.

Perhaps most importantly, compared to children with low fitness, the average fit child ages into midlife with better attention and cognitive abilities. This indicates that higher levels of physical activity leads to brains that are better able to focus and think critically.

Research indicates that this is a common finding. “The positive association between early-life physical activity and later-life cognitive function includes … processing speed, memory, response inhibition, and working memory,” explains a 2022 study.

It’s not just muscle and brain benefits!

Studies find additional benefits beyond stronger bodies and a healthier heart and lungs. 

For example, one study had a follow-up of 20 years, and found that when children were assessed as adults, highly active children grew up to become adults with healthier blood sugar and insulin levels. Other studies involving a 35-year follow-up indicated that in women, kidney function is better in mid-life when they were highly fit in childhood. Blood sugar, insulin and kidney function are closely related because high blood sugar directly damages the kidneys. In fact, the number one cause of kidney disease is poorly managed blood sugar.

What we can do

Help your children embrace more physical activity in ways that keep it fun. Customize the experience based on what you and your children enjoy.

Looking for some ideas? Use the following tips to help your family embrace an active lifestyle: 

• Be a role model: Be open about your intentions to move your body more and show the children in your life that you appreciate what your body can do! 
• Involve your children in the planning of how they can exercise as this can increase their enthusiasm and participation.
• Practice new skills with what you’ve got: Dust off that soccer ball, pull out a forgotten football or frisbee, because playing catch can enhance coordination and help your kids develop better confidence.
• Plan outings to parks and outdoor areas that give children a physical outlet.
• Consider trying an online fitness or dance video that is family-friendly.
• Involve other friends and family members to leverage the social side of fitness.