For children and adolescents to be healthy in adulthood, they must be physically active and eat healthy foods every day.
To help children develop habits that will last a lifetime, an active and healthy lifestyle should begin early in life.
A sedentary lifestyle is defined as a lifestyle in which the host does engage in regular physical activity. A sedentary lifestyle is not limited to bed rest, but children who sit at a desk for hours or spend a lot of time playing video games and watching TV also have some degree of inactivity. Children and adolescents should spend less time on these activities and more time on mobility.
We should try to get our children to do physical activity

To make physical activity a habit, you should pay attention to the following points

•     Choose activities appropriate for the child’s age and stage of development.

•     Give your children plenty of time to be active in both structural activities such as organized sports and non-structural activities such as playing on the playground. keep activities fun.

•     Keep activities fun.

Due to tendency of teens for independence, they may want to do some things on their own. Encourage them to go hiking or biking with their friends.

The time required to perform physical activity

•     Babies (0-12 months): active play begins, especially through ground activities such as pushing, pulling, and crawling from birth. Infants 0 to 12 months should exercise several times a day for 30 minutes each time.

•     Toddlers (1-2 years old): in this age group, activities should be fun and encourage your toddler to discover and try new things. Toddlers at this age do not understand the rules and often do not have enough coordination to do organized sports. Instead, try to encourage them to walk, run, and dance. 180 minutes of physical activity during the day (planned and organized physical activity without structure or free play) is recommended. They should gradually progress to at least 60 minutes of high-energy play (moderate-intensity physical activity) by age 5.

•     Children (5-9 years old): in this age group, sports should have short training time, flexible rules, and fun. Children between the ages of 5 and 9 can play sports such as walking to school, soccer, baseball, gymnastics, skating, and skiing. These children should do at least 60 minutes of moderate to vigorous physical activity daily, or they can do the high-intensity activity at least 3 days a week that strengthens muscles and bones.

•     Children (10-12 years old): children reach puberty at different times. Size, strength, and physical maturity are very different for this age group. Children 10 to 12 years old are usually ready to participate in group sports that focus on skill development, equal participation, and entertainment. These children can start strength training with lighter weights and proper supervision, or engage in other sports such as walking and martial arts. For this age group, at least 60 minutes of moderate to intense physical activity daily is recommended. They can also do high-intensity activities at least 3 days a week that strengthen muscles and bones.

•     Adolescents (13-17 years old): in the age group of 13 to 17 years old, activities should be fun and include friends. Teenagers can engage in activities such as fitness (after-class fitness class), active transportation (walking, biking), homework, competitive and non-competitive sports (pickup basketball game), canoeing, and mountaineering to be busy. For this age group, at least 60 minutes of moderate to intense physical activity daily is recommended. They can also do high-intensity activities at least 3 days a week that strengthen muscles and bone.