What types of physical activity are there and what are their benefits?
Strength training helps minimise the risk of reduction in bone mineral density due to treatment and will also help the functionality of muscles affected by peripheral neuropathy. Cardiorespiratory-based exercise helps make the heart, lungs and circulatory system more efficient – meaning we can do more without feeling tired or breathless – and, long term, will reduce fatigue-like symptoms. Cardiorespiratory activities also help modulate the immune system, boosting immunity.
What are some examples?
- Yoga not only builds strength in the muscles but also the flexibility and elasticity of muscles – check out Cosmic Kids Yoga on YouTube
- Playground activities such as climbing frames and monkey ladders help build strength in a fun environment
- Active play is a great way for children and young people to stay fit and healthy, with games like ‘hopscotch’, ‘hide-and-seek’ and ‘What’s the time, Mr Wolf?’ all good examples
- Cycling, running, swimming, rowing and brisk walking are all good forms of activity
- Dance is a fun way not only to build a resistance to fatigue but also to improve balance and coordination - whether that’s short TikTok or Fortnite dances or more traditional forms
- Phone apps such as Active Arcade or console-based activities such as Wii Fit or Wii Sports can be used to promote activity
- Gardening is great for grip strength and will strengthen your child’s bond with nature, which can have a significant positive impact on mental health and wellbeing
How do I know the right amount of physical activity for my child?
The RPE tool is used to measure exertion (how difficult or tiring) something is when it’s applied to exercise and activity. It is a 1-10 scale (with 10 being the hardest) that you can use to help your child to tell you how tired an activity makes them. Generally, zones 3-5 are good for warming up and zones 5-7 appropriate for the main activity.
Do be sure to check for other signs of fatigue. These can include shortness of breath/heavy breathing, change in colour – such as red cheeks – and sweating. And, while it’s good for your child to be physically active, it’s still important to balance activity with adequate recovery time and to gradually increase activity levels as your child becomes more accustomed.
What can I do to support my child’s physical activity?
- Where possible, engage your child in group activities as evidence shows that exercise is more likely to be maintained in group settings
- Start off with a small amount and gradually increase the levels as your child’s resistance to fatigue improves
- Contact your local council and sports clubs as they often offer schemes that support people with health conditions, whether that’s discounts or specialist clubs and activities
- Journal your child’s progress and measure improvements – this will more likely maintain activity levels if you can show them the positive impact it’s having
- Gradually reduce your input and give your child ownership over their activity, to allow them to develop and grow their own thoughts and enthusiasm for it
Have a question to ask one of our experts?
Please get in touch by emailing info@cclg.org.uk or via DM on our social media channels.
From Contact magazine issue 99 - Summer 2023
