HEALTH experts say children need at least one hour of playing or substantial activity every day to boost their mental and physical growth.

But in this age of computer technology, with different kinds of gadgets and enticing gaming apps, do children comply with the one hour rule? Probably not. They would rather hang out in computer shops.

Encourage your child to participate in activities that are age-appropriate and enjoyable. Obesity among children is also rising. Be sure they get optimal physical activity with this:

* Aerobic. Aerobic activity should make up most of your child’s 60 or more minutes of physical activity each day like pushing a scooter. This can include either moderate-intensity aerobic activity, such as brisk walking, or vigorous-intensity activity, such as running. Be sure to include vigorous-intensity aerobic activity on at least three days per week.

* Muscle strengthening. Include muscle strengthening activities, such as gymnastics or push-ups, at least three days per week as part of your child’s 60 or more minutes. They can do some sit-ups or tumbang preso or luksong-tinik

* Bone strengthening. Include bone strengthening activities, such as jumping rope or running, at least three days per week. This may include patintero which promotes flexibility and alertness, Chinese garter, piko, etc and other popular child’s street games.

And how would you know that your child is getting moderate or vigorous intensity?

As a rule of thumb, on a scale of 0 to 10, where sitting is a 0 and the highest level of activity is a 10, moderate-intensity activity is a 5 or 6. When your son does moderate-intensity activity, his heart will beat faster than normal and he will breathe harder than normal.

Vigorous-intensity activity is a level 7 or 8. When your son does vigorous-intensity activity, his heart will beat much faster than normal and he will breathe much harder than normal.

Another way to judge intensity is to think about the activity your child is doing and compare it to the average child.

Walking to school with friend would mean moderate intensity. But when she runs, chases others by playing tag during recess, she’s probably doing vigorous-intensity activity.