Kids and exercise
Kids these days are one of the most sedentary generations in history. Between the long hours at school, studying at home, and time spent on screens they sit for an average of 8 hours per day. All of this sitting has detrimental effects on our children’s health. With diabetes mellitus diagnosed in 1 in 5 children, as well as the rise in mood disorders including depression and anxiety becoming increasingly common it’s time to get kids moving their bodies again. Movement has been shown to increase sensitivity to insulin and reverse a trend toward diabetes. There is also research proving its benefit in addressing anxiety and depression, ADHD, and other areas of cognitive decline in youth.
Getting kids exercising can be a challenge with the typical family’s busy schedule and you might wonder if the time and energy YOU put into arranging activities for your children is worth the effort. Below are listed some of the known benefits that exercise can have on a child’s wellness and development. Hopefully this will inspire you to get them moving!
• Better concentration in school
• Increase brain growth and health
• Strong lungs, heart, and muscles
• Develop motor skills, balance, and coordination
• Better Sleep
• Decrease depression and anxiety
• Decrease ADHD symptoms
• Decrease risk of developing Type 2 Diabetes
• Stronger bones
• Stress reduction
• Strengthen social bonds with family and friends
• FUN!
The current recommendation for children 6 and olderis to exercise for at least 60minutes every day. This should include moderate to vigorous exercise that makes them sweat and breath hard! This does not have to be all at the same time, it is equally beneficial for exercise to be split up into three 20 minute time intervals as it is for it to occur for a full 60 minutes at one time. For younger children active play is encouraged and the American Academy of Pediatricians recommends that children ages 1-5 shouldn’t be sedentary for more than 60 min at a time unless they are sleeping.
Recent research has shown sitting for 3+ hours at a time can affect the walls of blood vessels even in children’s resilient bodies. To counter this light exercise is recommended every hour for 10 min, this can be going for a walk or a light bike ride.
How Does Exercise Affect my Kid’s Body ?
Exercise increases heart rate and breath rate leading to increased blood flow and oxygen throughout body. The body responds in turn by building more and stronger muscle fibers through increased use. The lungs increase their working capacity by needing to deliver more oxygen via inhaling and exhaling. While the heart gets stronger due to more work. The brain responds with an increased release of neurotransmitters and endorphins help stabilize mood. The release of neurotrophins help with strengthening synapses to solidify memory and learning functions.
What kind of exercise is best?
The best exercise for any kid is the kind they look forward to doing! It’s all about getting their heart rate up, their muscles challenged, and their coordination strengthened. Find out what activities make your unique kid happy.
Oftentimes, it’s the social aspect of exercise that kids like best, like playing tag with friends, or joining an after school jump rope or karate club. Maybe they want to be on a basketball or soccer team. These group activities don’t just build their bodies, they also build a community of friends and help with children’s self confidence.
Encourage your child to take advantage of recess time by playing an active game with their friends.
Make it a family event.
It can be tough to fit exercise into our busy lives with parenting, work, and friends. By making it a family event the whole family can reap the benefits of taking a long walk or bike ride.
Kids love to do activities with their parents. Combine a bike ride for them with a jog for you or do an online yoga video together. Make a game out of jumping jacks or race up the sidewalk. Play a game of tag, go to a park, or take a hike together. The options are as endless as your imagination. By moving your bodies together parents can model taking care of your health as a life long pursuit.
What if my child has special health care needs?
Children with special healthcare needs are encouraged to participate in physical activity as much as they are able in relation to their health and physical abilities. Movement is beneficial for their physical health and cognitive function as well.
There are many activities and sports teams kids with varying abilities can join based on their interests. Check out these organizations for more information: American Physical Therapy Association, Disabled Sports USA, Special Olympics USA.
Local Resources
Your local YMCAis a great resource! They have: Kid’s classes, Activity times, Swimming pools, Camps, and Sports programs. The YMCA also has scholarships and special programs for families that need financial assistance. If your town doesn’t have a YMCA check with local community centers and schools to see what is available.
Resources
Listed below are resources used to make this publication, also listed are resources you can use as a parent if you want more information.
Books
Hanscom, Angela J. Balanced and Barefoot: How unrestricted outdoor play makes for strong, capable, and confident children.
1. Ratey, John J., MD.Spark: The revolutionary new science of exercise and the brain.
Websites
2.Energy Out: Daily Physical Activity Recommendations (n.d.) https://www.healthychildren.org/English/healthy-living/fitness/Pages/Energy-Out-Daily-Physical-Activity-Recommendations.aspx
3.https://brightfutures.aap.org/Bright%20Futures%20Documents/BF4_PhysicalActivity.pdf
Journal
4. Cerrillo-Urbina, A.J, et al. (2015) The effects of physical exercise in children with attention deficit hyperactivity disorder. A systematic review and meta-analysis of RCTs. Child: Care, Health, and Development.