Exercise is good for everyone, no matter what your age. Regular exercise can help you maintain your weight and keep all your bodily systems healthy and strong. Good exercise habits are just as beneficial to children as to adults. According to the American Psychological Association, 30 percent of children between the ages of 6 and 17 exercise daily, yet are not as physically active as they should be, according to federal recommendations. Good habits can start at home, but must continue throughout your child's life for continued good health.
Guidelines
The U.S. government recommends that children between 6 and 17 years of age participate in a form of physical activity for a full hour every day to reap the health and emotional benefits of exercise. Many children partially achieve this goal through recess and physical education classes at school, but may still need more exercise time built into their day to make up the difference.
Setting a Good Example
Parents can instill good exercise habits in their children by setting a good example at home. Taking your kids for walks, bike rides or to throw a ball around at an early age creates a routine that your children will most likely enjoy and come to expect when there's a break in your daily patterns. Exercise for kids does not have to be a strict routine or even an organized sport, though registering your child with a local recreational sports league can be an easy way to ensure he's getting at least some of the daily recommended physical fitness requirements. Children who see their parents exercising independently -- jogging or going to the gym, for example -- may also be more likely to express an interest in sports and exercise.
Benefits
The benefits of creating good exercise habits in children are both physical and social. Children that participate in daily exercise are less likely to become overweight, maintain strong bones and muscles and are less likely to develop chronic diseases like diabetes, heart disease, high cholesterol, high blood pressure and cancer, notes the American Psychological Association. The benefits extend to your child's overall well-being; kids that are physically active routinely have higher self-esteem, less stress and do better in school. If your child plays a team sport to fulfill her suggested exercise requirements, she may also have a head start on developing the interpersonal skills that she'll carry with her throughout her life.
Decline
Unfortunately, as a child grows older, his positive exercise and eating habits may begin to decline, according to studies reported in a 2009 issue of the "Journal of Nutrition Education and Behavior." Children that formerly loved to go out and play and eat healthy, nutrient-rich meals, may slowly drop these habits in favor of more screen time and junk food during the tween and teen years. Peer pressure may play a role in this reversal of habits; other reasons for the decline may be the fact that older children have more homework and are involved in extra-curricular activities that do not make physical fitness as easy to fit into the day. Children in their teens may not eat meals with their parents regularly, which contributes to less communication -- about anything, including physical fitness -- as well as less-healthy food choices.
References
- dLife: Exercise Habits Should Start Early
- PubMed.gov: Weight, Dietary Patterns and Exercise Habits in First-Year Primary School Children: the AVall Study; E. Llargues et al.; Jun-Jul. 2009.
- Keep Kids Healthy: Fitness and Exercise Guide
- American Psychological Association: Changing Diet and Exercise for Kids
- Medical News Today: A Child's Eating Habits and Exercise Behaviors Can Deteriorate Early
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