When most adults think about exercise, they imagine working out
in the gym on a treadmill or lifting weights.
But for kids, 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. Kids who are active
will:
Besides enjoying the health benefits of regular exercise, kids
who are physically fit sleep better and are better able to handle
physical and emotional challenges - from running to catch a bus to
studying for a test.
The Three Elements of Fitness
If you've ever watched kids on a playground, you've seen
the three elements of fitness in action when they:
- run away from the kid who's "it" (
endurance
)
- cross the monkey bars (
strength
)
- bend down to tie their 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 kids regularly engage in aerobic
activity. 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
kids. Examples of aerobic activities include:
- basketball
- bicycling
- ice-skating
- inline skating
- soccer
- swimming
- tennis
- walking
- jogging
- running
Improving strength doesn't have to mean
lifting weights
. Although some kids benefit from weightlifting, it should be done
under the supervision of an experienced adult who works with
them.
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. Kids 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 do
a cartwheel.
The Sedentary Problem
The percentage of overweight and obese kids and teens has more
than doubled over the past 30 years. Although many factors
contribute to this epidemic, children are becoming more sedentary.
In other words, they're sitting around a lot more than they
used to.
According to the Kaiser Family Foundation, the average child is
watching about 3 hours of
television
a day. And the average kid spends 51/2 hours on all screen media
combined (TV, videos and DVDs, computer time outside of schoolwork,
and video games).
One of the best ways to get kids to be more active is to limit
the amount of time spent in sedentary activities, especially
watching TV or playing video games. The American Academy of
Pediatrics (AAP) recommends that children under the age of 2 years
watch no TV at all and that screen time should be limited to no
more than 1-2 hours of
quality programming
a day for kids 2 years and older.
How Much Exercise Is Enough?
Parents need to ensure that their kids get enough exercise. So,
how much is enough? All kids 2 years and older should get at least
60 minutes of moderate to vigorous exercise on most, preferably
all, days of the week.
The National Association for Sport and Physical Education
(NASPE) offers expanded activity guidelines for infants, toddlers
and preschoolers:
|
Age
|
Minimum Daily Activity
|
Comments
|
|
Infant
|
No specific requirements
|
Physical activity should encourage motor development
|
|
Toddler
|
11/2 hours
|
30 minutes planned physical activity
AND
60 minutes unstructured physical activity (free play)
|
|
Preschooler
|
2 hours
|
60 minutes planned physical activity
AND
60 minutes unstructured physical activity (free play)
|
|
School age
|
1 hour or more
|
Break up into bouts of 15 minutes or more
|
Infants and young children should not be inactive for prolonged
periods of time - no more than 1 hour unless they're sleeping.
And school-age children should not be inactive for periods longer
than 2 hours.
Raising a Fit Kid
Combining regular physical activity with a healthy diet is the
key to a healthy lifestyle.
Here are some tips for raising fit kids:
- Help your child participate in a variety of activities that
are age-appropriate.
- Establish a regular schedule for physical activity.
- Incorporate activity into daily routines, such as taking the
stairs instead of the elevator.
- Embrace a healthier lifestyle yourself, so you'll be a
positive role model for your family.
- Keep it fun, so you can count on your child to come back for
more.
Reviewed by:
Mary L. Gavin, MD
Date reviewed: February 2009
Note: All information is for educational purposes only. For specific medical advice,
diagnoses, and treatment, consult your doctor.
© 1995-2009 The Nemours Foundation/KidsHealth. All rights reserved.