Exercise and children

Exercise is an important part of keeping children healthy. Encouraging healthy lifestyles in kids and teens is vital for when they grow older. Habits that are learned in childhood are more likely to stay with them into adulthood. Some changes in lifestyle can be hard to make the older a person gets. The best way to promote a healthy lifestyle is for the whole family to be involved.

Creating An Exercise Plan

Daily exercise is a fun way to share activity with family and friends. And it helps create good heart-healthy habits. The guidelines below can help you and your child plan activities:

· Children ages 3 to 5. They should be physically active throughout the day. This can include being active when they play. They should move and be active in a variety of activities. Examples are bicycle or tricycle riding, throwing games, and hopping, skipping, and jumping. This helps growth and development.

· Children ages 6 to 17. They should do at least 60 minutes of moderate to vigorous physical activity each day. This should include aerobic exercise. Examples are bicycling or jumping rope. They should do bone-strengthening activities. These include running or jumping. And they should do muscle-strengthening activities. Examples are climbing or resistance exercises. These all help to maintain good health and fitness. And it helps kids stay at a healthy weight as they grow.

Even doing low-to-medium intensity activities for as little as 30 minutes a day can be helpful. These activities include:

· Walking

· Climbing stairs

· Dancing

· Home exercise

Tip

Limit your child’s screen time. Keep it to less than 2 hours a day. This includes TV, video games, and computers. Replace these with activities that need more movement.

Aerobic Activity

Regular aerobic activity increases a child’s ability for exercise. It can help prevent heart diseases and type 2 diabetes and help to lower blood pressure. Aerobic means activities that raise the heart rate and breathing rate.

Make sure your child drinks fluids often during physical activity. This is to prevent too much water loss from the body (dehydration). Have them drink several glasses of water or other fluids with no added sugar after the physical activity is done.

Examples of aerobic activities include:

· Brisk walking

· Running

· Swimming

· Cycling

· Rollerblading or roller skating

· Jumping rope

· Playing on the playground

· Dancing

· Gymnastics

· Hiking

· Soccer

· Tag games

Benefits Of Regular Physical Activity

These are just some of the benefits of physical activity:

· Improves blood flow throughout the body

· Keeps weight under control

· Improves blood cholesterol levels

· Prevents and manages high blood pressure

· Prevents bone loss

· Boosts energy level

· Releases tension

· Improves the ability to fall asleep quickly and sleep well

· Improves self-image

· Helps manage stress

· Counters anxiety and depression

· Increases enthusiasm and optimism

· Increases muscle strength

When To Talk To A Healthcare Provider

Exercise on a regular basis is part of a healthy lifestyle. But some children may exercise too much. Talk with your child’s healthcare provider if:

· Your child begins losing weight and falls below expected growth patterns

· Exercise gets in the way of other normal activities including school

Exercise and Teenagers

Exercise is an important part of keeping teens healthy. Encouraging healthy lifestyles in children and teens is important for when they grow older. Lifestyles that are learned in childhood are more likely to stay with the child into adulthood. Some changes in lifestyle can be harder to make as a person ages. The best way to promote healthy lifestyles is for the whole family to become involved.

Establishing An Exercise Plan

A daily exercise program is a fun way to share physical activity with family and friends while helping to establish good heart-healthy habits. The following exercise guidelines for teens can help you and your teen plan activities:

· Teenagers need at least 60 minutes of moderate to vigorous physical activity on most days to maintain good health and fitness, and for healthy weight during growth. Physical activity should include aerobic, muscle-strengthening, and bone-strengthening exercises.

· Parents are encouraged to limit a teen's screen time (TV, video game, phone, tablet, and computer) to less than 2 hours daily and replace these sitting activities with activities that require more movement.

Even low-to-moderate intensity activities for as little as 30 minutes a day can be helpful. These activities may include the following:

· Pleasure walking

· Climbing stairs

· Dancing

· Home exercise

Regular aerobic physical activity increases a teen's capacity for exercise. It also plays a role in the prevention of heart diseases and type 2 diabetes. Aerobic activities are continuous activities that cause the heart rate and breathing rate to increase. To prevent dehydration, encourage your teen to drink fluid regularly during physical activity. Also, have them drink several glasses of water or other fluid with no added sugar after the physical activity is completed. Examples of vigorous activities may include:

· Brisk walking

· Running

· Swimming

· Cycling

· Roller skating

· Jumping rope

· Playing on the playground

· Dancing

· Gymnastics

· Hiking

· Soccer

· Tag games

For teens, daily exercise may help prevent conditions such as weight gain, high blood pressure, and abnormal cholesterol levels, as well as poor lifestyle habits that lead to heart attack and stroke later in life.

Exercise on a regular basis is part of a healthy lifestyle. But some teens can exercise too much. If your teen begins losing weight and falls below expected growth patterns, or if exercise interferes with other normal activities including school, you should talk with your teen's healthcare provider.

Benefits From Regular Exercise Or Physical Activity

According to the American Heart Association and the President’s Council on Fitness, Sports, and Nutrition, the following are key benefits of physical activity:

· Improves blood circulation throughout the body

· Keeps weight under control

· Improves blood cholesterol levels

· Prevents and manages high blood pressure

· Prevents bone loss

· Boosts energy level

· Releases tension

· Improves the ability to fall asleep quickly and sleep well

· Improves self-image

· Helps manage stress

· Fights anxiety and depression

· Increases enthusiasm and optimism

· Increases muscle strength