Physiotherapists are reminding parents of the importance of making sure their children get at least 60 minutes of exercise per day.

According to Nicola Lyden, a senior physiotherapist at Our Lady's Children's Hospital Crumlin, summer is the perfect time of the year to introduce physical activity to children.

Research suggests that just one in five children in Ireland are currently meeting the recommended guidelines for physical activity - at least 60 minutes per day.

"This inactivity poses a serious public health problem, leading to overweight and obesity, breathing problems, problems with bone health, as well as an increased risk of heart disease, type 2 diabetes and high blood pressure. Furthermore, obese children are more likely to become obese adults," Ms Lyden noted.

She explained that all children should undertake moderate or vigorous physical activity for at least one hour per day, but in addition, muscle strengthening and flexibility activities, along with bone building exercises, should be undertaken two to three times per week.

With moderate physical activity, there should be a mild increase in the heart rate and breathing rate, but the child should still be able to have a conversation. Examples of such activities include brisk walking and cycling.

Vigorous activities will lead to a bigger increase in the heart rate and breathing rate. The child will also experience increased body temperature and sweating and may find speaking in full sentences difficult. Examples of such activities include running, Gaelic football, hurling, soccer, skipping, dancing and swimming.

"Games that include climbing, pushing, pulling and swinging on playground bars are fun ways to build muscle strength. To build bone density, play should include activities like jumping, hopping, skipping and running. There are so many activities to choose from and the most important thing is that they are fun," Ms Lyden said.

She pointed out that it is never too early to introduce physical activity to children. Even babies should be active a number of times per day, for example, by playing on a mat, while toddlers should be active for at least three hours spread across each day.

Ms Lyden noted that children with disabilities often have less opportunity for movement throughout the day, so it is important to encourage them to participate in physical activity from a young age.

"Some sports will need to be adapted to allow participation and the child with a disability may need additional support. For example, power soccer enables power wheelchair users to participate in soccer and children who use walking frames can participate in adapted sports, such as frame football.

"Children with disabilities are encouraged to be as physically active as their ability allows. Wheelchair users should be encouraged to self-propel as much as possible from a young age to develop their upper body strength, cardiovascular fitness and maximise their independence," Ms Lyden explained.

She highlighted that for all children, the recommended 60 minutes of activity per day can be broken down into smaller blocks of time, such as six 10-minute blocks.

"Any physical activity is better than none," she said.

Ms Lyden also recommended parents to reduce the amount of screen time their children can have to a maximum of two hours per day.

"And remember, try to lead by example and get active as a family - children are five times more likely to be physically active if their parents are," she added.

If your child is finding certain activities difficult or complains of pain after exercise, you should consult with a chartered paediatric physiotherapist. To find a chartered physiotherapist in your area, click here