A   B   C   D   E   F   G   H   I   J   K   L   M  
N   O   P   Q   R   S   T   U   V   W   XYZ   List of All Topics

Exercise For Children

Introduction
Why is exercise or physical activity important for my child?
How do I promote physical activity in my child?
What if my child is uncoordinated or overweight?
Promote activity, Not Exercise
Strength Training

Like adults, kids need exercise. Most children need at least an hour of physical activity every day. Regular exercise helps children

• Feel less stressed
• Feel better about themselves
• Feel more ready to learn in school
• Keep a healthy weight
• Build and keep healthy bones, muscles and joints
• Sleep better at night

As kids spend more time watching TV, they spend less time running and playing. Parents should limit TV, video game and computer time. Parents can set a good example by being active themselves. Exercising together can be fun for everyone. Competitive sports can help kids stay fit. Walking or biking to school, dancing, bowling, pilates and yoga are some other ways for kids to get exercise.

Physical inactivity is a major risk factor for developing coronary artery disease. It also increases the risk of stroke and such other major cardiovascular risk factors as obesity, high blood pressure, low HDL ("good") cholesterol and diabetes. The American Heart Association recommends that children and adolescents participate in at least 60 minutes of moderate to vigorous physical activity every day.

Increased physical activity has been associated with an increased life expectancy and decreased risk of cardiovascular disease. Physical activity produces overall physical, psychological and social benefits. Inactive children are likely to become inactive adults. And physical activity helps with

• controlling weight
• reducing blood pressure
• raising HDL ("good") cholesterol
• reducing the risk of diabetes and some kinds of cancer
• improved psychological well-being, including gaining more self-confidence and higher self-esteem

Physical activity should be increased by reducing sedentary time (e.g., watching television, playing computer video games or talking on the phone). Physical activity should be fun for children and adolescents. Parents should try to be role models for active lifestyles and provide children with opportunities for increased physical activity.

All children, even less-coordinated ones, need to be physically active. Activity may be particularly helpful for the physical and psychological well-being of children with a weight problem.

• All children age 2 and older should participate in at least 30 minutes of enjoyable, moderate-intensity physical activities every day that are developmentally appropriate and varied.
• If your child or children don't have a full 30-minute activity break each day, try to provide at least two 15-minute periods or three 10-minute periods in which they can engage in vigorous activities appropriate to their age, gender and stage of physical and emotional development.

"Every child is wired differently," Dr. Laskowski says. "We all have certain strengths and characteristics that influence our interests. The key is finding things that your children like to do."

• Be silly. Let younger children see how much fun you can have while being active. Run like a gorilla. Walk like a spider. Hop like a bunny. Stretch like a cat.
• Get in the game. Play catch, get the whole family involved in a game of tag or have a jump-rope contest. Try classic movement games such as Simon says or red light, green light. If you don't remember the rules, make up your own!
• Count your chores. You might even make it a friendly challenge. Who can pull the most weeds out of the vegetable garden? Who can collect the most litter in the neighborhood? Who can shovel the craziest path in the snow?
• Try an activity party. For your child's next birthday, schedule a bowling party, take the kids to a climbing wall or set up relay races in the backyard.
• Put your kids in charge. Let each child take a turn choosing the activity of the day or week. Batting cages, bowling and fast-food play areas all count. What matters is that you're doing something active.

Strength training is the practice of using free weights, weight machines, and rubber resistance bands to build muscles. With resistance the muscles have to work extra hard to move. When the muscles work extra hard, they grow stronger and more efficient.

Strength training can also help fortify the ligaments and tendons that support the muscles and bones and improve bone density, which is the amount of calcium and minerals in the bone. And the benefits may go beyond physical health. Young athletes may feel better about themselves as they get stronger.

The goal of strength training is not to bulk up. It should not be confused with weight lifting, bodybuilding, and powerlifting, which are not recommended for kids and teens. In these sports, people train with very heavy weights and participate in modeling and lifting competitions. Kids and teens who do those sports can risk injuring their growing bones, muscles, and joints.

A child's strength-training program shouldn't just be a scaled-down version of an adult's weight training regimen. A trainer who has experience in working with kids should design a program for your child and show your child the proper techniques, safety precautions, and how to properly use the equipment.

Kids as young 6 years old can usually do strength-training activities (such as push-ups and sit-ups) as long as they can perform the exercises safely and follow instructions. These exercises can help kids build a sense of balance, control, and awareness of their bodies.