Activité physique quotidienne : 60 minutes, oui, mais de quoi?

Note de l’éditeur : Cet article est une re-publication de 2014, mais est toujours d’actualité.

En tant que parent, vous êtes sans doute au courant qu’un enfant a besoin de 60 minutes d’activité physique par jour, tel que recommandé au niveau international par l’Organisation mondiale de la santé et une majorité de professionnels de l’enfance et de la physiologie de l’exercice.

Mais la question que tout le monde se pose est quelles activités entrent dans cette catégorie. Le trajet à pied jusqu’à l’école, ça compte dans les 60 minutes? Et le ratissage des feuilles mortes? Et mettre le linge dans la sécheuse?


À lire aussi : Comment donner le goût à vos enfants de bouger


Une intensité modérée à soutenue

C’est la définition donnée : les activités physiques pratiquées pendant ces 60 minutes doivent être d’intensité modérée à soutenue.

Une intensité modérée signifie que l’effort physique fourni est soutenable pendant un certain temps. Le rythme cardiaque et la respiration s’accélèrent jusqu’à atteindre un niveau moyen, sans qu’on soit à bout de souffle. Une intensité soutenue demande, quant à elle, un effort physique considérable et ne peut durer qu’un minimum de temps, rythmes cardiaque et respiratoire étant très élevés.

Beaucoup d’activités entrent dans cette fourchette, des multiples glissades sur le toboggan du terrain de jeu au match de soccer, en passant par les tâches ménagères et les déplacements à pied, en trottinette ou à vélo.

Tout dépend de la condition physique de l’enfant : pour beaucoup, le trajet à pied jusqu’à l’école est une activité d’intensité faible; pour certains en revanche, il sera considéré comme une activité modérée.

S’il se fait en vélo et qu’il y des côtes à grimper, il sera d’intensité modérée. La façon dont l’enfant s’implique dans l’activité compte également : se met-il à courir en chemin? Pédale-t-il très vite sur quelques mètres?

Et si on prenait un exemple

C’est vous qui connaissez votre enfant, sa forme physique, ses aptitudes et ses centres d’intérêt. Mais comme rien n’est plus parlant qu’un exemple, en voici quelques-uns à adapter à votre guise :

  • 30 minutes de vélo + 30 minutes de jeu (grimper aux arbres, au mur d’escalade du parc, jouer à la tague, etc.)
  • 60 minutes de soccer, de basket, de volley ou de hockey (l’enfant doit être actif toute la période; il ne doit pas rester de longs moments sur le côté à attendre son tour)
  • 60 minutes de marche en terrain vallonné (plus le dénivelé est important, plus les muscles des jambes sont sollicités)
  • 30 minutes de cours de natation + 30 minutes de jeu (marelle, corde à sauter, etc.)

Intensité soutenue et renforcement des muscles et des os

À la recommandation journalière de base, à savoir 60 minutes d’activité physique d’intensité modérée à soutenue, viennent s’ajouter deux autres critères. Selon les directives canadiennes en matière de mouvement sur 24 heures à l’intention des enfants et des jeunes, une activité d’intensité soutenue et une activité renforçant les muscles et les os doivent être pratiquées au moins trois fois par semaine.

Autrement dit, c’est bien de faire modérément travailler son cœur, ses poumons ses muscles et ses articulations pendant une heure du lundi au dimanche, mais de temps en temps, votre enfant devra mettre un peu plus de vigueur à la tâche.

Un vrai match de soccer ou de hockey entre dans la catégorie activité physique d’intensité soutenue. Tout comme une rando à vélo en terrain accidenté avec d’importants dénivelés.

Côté renforcement des muscles et des os, la plupart des activités citées dans cet article y contribuent. Les pédiatres vous diront qu’avant la puberté, la musculation au poids de corps suffit, à savoir des exercices comme les pompes, les tractions, les flexions et les abdos. Si votre enfant grimpe aux arbres et fait régulièrement du vélo, il n’en aura pas besoin : il développe déjà sa musculature tout en s’amusant.

Un journal de bord

Ne vous laissez pas intimider par toutes ces directives! Si votre enfant joue de manière active tous les jours ou est inscrit à divers programmes sportifs, il satisfait certainement les recommandations. Si vous voulez en avoir le cœur net, vous pouvez imprimer le journal d’activité d’Actif pour la vie. Pratique, il vous permet de suivre l’activité physique de votre enfant semaine après semaine.

2 responses to “Activité physique quotidienne : 60 minutes, oui, mais de quoi?

  1. Je suis éducatrice physique dans une garderie privée a Quebec et j’aime beaucoup des articles comme celui qui vous avez écrit.Merci

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