When most adults think about exercise, they
imagine working out in the gym on a treadmill or lifting
weights. But for children, exercise means playing and
being physically active. Kids exercise when they have
gym class at school, soccer practice, or dance class.
They're also exercising when they're at recess, riding
bikes, or playing tag.
The Many Benefits of Exercise Everyone can benefit
from regular exercise. A child who is active will:
- have stronger muscles and bones
- have a leaner body because exercise helps control
body fat
- be less likely to become overweight
- decrease the risk of developing type 2 diabetes
- possibly lower blood pressure and blood cholesterol
levels
- have a better outlook on life
In addition to the health benefits of regular exercise,
kids who are physically fit sleep better and are better
able to handle the physical and emotional challenges that
a typical day presents - be that running to catch a bus,
bending down to tie a shoe, or studying for a test.
The Three Elements of Fitness If you've ever watched
children on a playground, you've seen the three elements
of fitness in action. The child:
- runs away from the kid that's "it" (endurance)
- crosses the monkey bars (strength)
- bends down to tie his or her shoes (flexibility)
Parents should encourage their kids to do a variety of
activities so that they can work on all three elements.
Endurance is developed when someone regularly engages
in aerobic activity (aerobic means "with air"). During
aerobic exercise, the heart beats faster and a person
breathes harder. When done regularly and for continuous
periods of time, aerobic activity strengthens the heart
and improves the body's ability to deliver oxygen to all
its cells.
Aerobic exercise can be fun for both adults and children.
Some examples of aerobic activities include:
- basketball
- bicycling
- ice-skating
- in-line skating
- soccer
- swimming
- tennis
- walking
- jogging
- running
Improving strength doesn't have to mean lifting weights.
Although some children benefit from lifting weights, it
should be done under the supervision of an experienced
adult who works with children. But most kids don't need
a formal weight-training program to be strong. Push-ups,
stomach crunches, pull- ups, and other exercises help
tone and strengthen muscles. Children also incorporate
strength activities in their play when they climb, do
a handstand, or wrestle.
Stretching exercises help improve flexibility, allowing
muscles and joints to bend and move easily through their
full range of motion. Kids look for opportunities every
day to stretch when they try to get a toy just out of
reach, practice a split, or flip over the couch.
How Much Exercise Is Enough? The percentage of
children who are overweight has more than doubled over
the past 30 years. Although many factors are contributing
to this epidemic, kids are becoming more sedentary. In
other words, they're sitting around a lot more than they
used to.
According to the American Academy of Pediatrics (AAP),
the average child is watching about 3 hours of television
a day. And the average kid spends 5 1/2 hours on all media
combined, according to the Kaiser Family Foundation.
You can find out what guidelines are appropriate for
your child by logging on to the USDA's interactive website
for the revised food guide pyramid (see the Additional
Resources tab). The site allows you to enter your child's
age, gender, and activity level to get one of 12 pyramids
that make recommendations for total calories and amounts
from each food, as well as some recommendations for specific
foods, such as whole grains, beans, and orange veggies.
