In May 2024, UNICEF announced plans to improve healthcare for India’s 431 million children, with an emphasis on non-communicable illnesses (NCDs) such as heart disease. Heart diseases, such as congenital and rheumatic heart disease, begin in childhood, making early prevention critical.
According to Indian Pediatrics, congenital heart disease (CHD) affects 0.8 to 26.4 per 1,000 children in India, while other cardiac problems also affect individuals under the age of 20 years. This highlights the importance of implementing preventative actions at both the government and individual levels. Pediatric cardiovascular disease (CVD) encompasses a wide spectrum of heart conditions, the most common of which are congenital abnormalities. Genetics, pollution, obesity, poor diet, and lack of physical activity are major factors, along with the chemicals and excessive carbohydrates found in packaged foods. Regular physical activity strengthens children’s hearts and reduces their risk of developing heart disease and stroke.
Encouraging kids to stay active can be enjoyable and effortless. Here are some engaging methods to boost their energy levels and keep their hearts healthy as mentioned by Dr Vikas Kohli, Founder of Child Heart Foundation :
Physical Activities for Infants
Infants should be physically active throughout the day, engaging in activities such as reaching for toys during tummy time, rolling, crawling, climbing stairs, and running. These activities increase their fitness, make them joyful, and improve their learning and attentiveness.
Physical Activities for Preschoolers and Teenagers
Bike Rides – Cycling is a good aerobic workout for improving heart health and strengthening the heart muscle. It improves cardiac function and stamina while burning calories and gaining muscle. This helps with weight control, lowers the risk of heart disease, and promotes strong bones and muscles, increasing total physical fitness.
Playground Activities – Classic playground games like tag, hide and seek, and jump rope are great for children’s cardiovascular health. Equipment-based activities such as swinging, climbing, sliding, and seesawing also help to raise heart rates and develop heart muscles. Active play helps calorie burn, which is essential for weight management and heart health.
Swimming – It is a full-body exercise that strengthens and improves blood circulation by increasing heart rate. The resistance from the water adds to the workout, making it fun to improve heart health.
Dancing – Dancing regularly can be a fun way to lower the risk of heart disease. It offers more heart health benefits than walking, and children can enjoy their favourite dance moves while getting healthier.
Gradually, introducing children to a more active lifestyle can be simple and fun. Starting with just 10 minutes a day, parents can slowly increase activity time each week. Kids are naturally active and might already be doing some exercise. To boost this, parents can add 10 minutes of activity while reducing screen time by the same amount.
Children and teens aged 5 to 17 should engage in 60 minutes of moderate to hard physical activity every day. It’s important to keep daily sitting time under two hours, especially for recreational screen use, which should be limited to just one hour. Encourage kids to replace part of their screen or car/bus time with enjoyable activities such as dancing or walking to school.
Furthermore, a balanced and healthy diet is essential for a child’s cardiovascular health. Fruits, vegetables, nutritious grains, and lean meats should be prioritised above processed foods, sugary snacks, and unhealthy fats. To boost their overall health, encourage them to drink more water and cut back on sugary drinks.
