More sleep could offset childrenโs excess indulgence over school holidays as new research from the University of South Australia shows the same health benefits may be achieved by either extra sleep or extra exercise.
The striking new finding is part of a study that shows how children can achieve equivalent physical and mental health benefits by choosing different activity trade-offs across the 24-hour day.
Conducted in partnership with the Murdoch Childrenโs Research Institute, and supported by the National Heart Foundation of Australia, the team examined the optimal balance between childrenโs physical activity, sleep, and sedentary time across the 24-hour day to better inform tailored lifestyle choices.
On a minute-for-minute basis, moderate-to-vigorous physical exercise was shown to be two to six times more potent than sleep or sedentary time.
While exercise has a greater and faster impact on physical health and wellbeing, children may be able to achieve the same 7.4% reduction in body mass index (BMI) by either:
- exercising 17 more minutes (moderate-to-vigorous exercise) OR
- sleeping an extra 52 minutes OR
- reducing their sitting or sedentary time by an extra 56 minutes.
Similarly, children may significantly improve their mental health by either:
- exercising 35 minutes more (moderate-to-vigorous exercise) OR
- sleeping an extra 68 minutes OR
- reducing their sitting or sedentary time by 54 minutes.
The study assessed 1,179 children aged 11-12 years, from the cross-sectional Child Health CheckPoint Study. Physical wellbeing was measured via BMI, waist girth and body fat; mental wellbeing was measured via self-reported responses on the Paediatric Quality of Life Inventory.
Lead researcher, UniSAโs Dr Dot Dumuid, says that the findings provide options for busy families looking to get the most value out of their day.
โThere are many competing time demands in modern families ยญโ whether itโs after school soccer, music lessons, or simply walking the family dog, finding the time to fit everything into a single day can be a challenge,โ Dr Dumuid says.
โInternational guidelines suggest that children need 9-11 hoursโ sleep, 60 minutes of physical exercise, and no more than two hours of recreational screen time per day, yet only 7% of children are regularly meeting these goals.
โWith so many competing priorities and commitments, itโs helpful to know which activities deliver the greatest โbang for your buckโ.
โIn this research we calculated how much sleep, sedentary time, light exercise, and moderate-to-vigorous exercise was associated with the same improvements in mental health, physical health and academic achievement.
โFor families with very little available time, small increases in moderate-to-vigorous exercise could be an option to improve childrenโs health and wellbeing; alternatively, an earlier night could equally deliver the same health benefits. Importantly, itโs the flexibility that these findings offer that make them so valuable.
โExploring trade-offs between childrenโs activities is a promising way for families to make healthy choices that suit their regular family schedule.โ
The Heart Foundationโs Director of Physical Activity, Adjunct Professor Trevor Shilton, said the Foundation was happy to support such an innovative approach to investigating childrenโs physical health and mental wellbeing.
โThis study confirms that physical activity is the quickest and most effective way to deliver benefits for childrenโs physical health and mental wellbeing. But the findings also offer some flexibility for families,โ Professor Shilton says.
โHelping young people make healthy choices and helping families create an environment that supports them in these choices can improve their quality of life in the future, as well as reducing their risk of chronic diseases, such as heart disease.โ
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