Exercise
Facts about children and exercise:
According to a study conducted by the National Children and Youth Fitness
Study:
- At least half of youth do not engage in physical activity that
promotes long-term health.
- Less than 36 percent of elementary and secondary schools offer daily
physical education classes.
- Most classes were unlikely to foster lifelong physical activity.
Exercise is an important part of keeping children healthy. Encouraging
healthy lifestyles in children and adolescents is important for when they
grow older. Lifestyles that are learned in childhood are more likely to
stay with the child into adulthood. Changes in lifestyle are harder to
make the older the person becomes. The best way to promote healthy
lifestyles is for the whole family to become involved.
Establishing an exercise plan:
A daily exercise program can provide a way to share an activity with
family and friends, while helping establish good heart-healthy habits. The
following exercise guidelines for adolescents can help you and your child
plan activities:
- Children and adolescents older than 6 should be involved in light to
moderate activities at least four to six times a week for approximately
30 minutes each time.
- Children and adolescents older than 6 should also be involved in
more strenuous exercise that causes an increase in heart rate and an
increase in their breathing at least three times a week for
approximately 20 minutes at a time.
Even low-to-moderate intensity activities for as little as 30 minutes a
day can be beneficial. These activities may include the following:
- pleasure walking
- climbing stairs
- dancing
- home exercise
However, more vigorous aerobic activities, done three or four times a
week for 30 to 60 minutes, are best for improving the fitness of the heart
and lungs. Regular, aerobic physical activity increases a child's capacity
for exercise and plays a role in prevention of heart diseases. Aerobic
activities are continuous activities that cause the heart rate to increase
and cause the breathing rate to increase. Aerobic exercise may also help
to lower blood pressure.
These activities may include the following:
- brisk walking
- running
- swimming
- cycling
- roller skating
- jumping rope
- playing on the playground
- dancing
- gymnastics
- hiking
- soccer
- tag games
Exercise on a regular basis is part of a healthy lifestyle. However,
some children can exercise too much. If your child begins losing weight
and falls below his/her normal growth patterns, or if exercise interferes
with other normal activities and school, consult your child's physician.
For children and adolescents, daily exercise may help prevent
conditions such as obesity, high blood pressure, poor cholesterol levels,
and poor lifestyle habits that may lead to heart conditions later in life.
Benefits from regular exercise or physical activity:
The following are just some of the benefits that regular exercise or
physical activity provides:
- 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
- counters anxiety and depression
- increases enthusiasm and optimism
- increases muscle strength
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