Adults aren't the only ones who benefit from regular exercise. Children can reap the same gains. The American Heart Association recommends that children and adolescents should participate in at least 60 minutes of moderate to vigorous physical activity every day. Activities such as jumping rope, kickball and tag can strengthen their bodies, improve their academic performance and boost their self-esteem and mood.
Healthy Weight
Exercise helps children maintain a healthy weight. The 2010 White House Task Force on Obesity report states that nearly one in every three American children -- or 31.7 percent -- ages 2 to 19 is overweight or obese. Overweight children are at risk for high blood pressure, type 2 diabetes, depression, drug use and eating disorders like anorexia nervosa and bulimia. Kids who exercise, on the other hand, have normal blood pressure, higher levels of good cholesterol and reduced risk of some kinds of cancers.
Physical Benefits
The physical benefits of exercise for kids include increased range of motion, better balance, stronger muscles, and development of fine and gross motor skills. In addition, sports and exercise improve hand-eye-foot coordination, bone strength and density, cardiovascular endurance, flexibility, agility and speed.
Psychological and Academic Benefits
Kids who exercise three to four times a week experience higher self-confidence and improved academic performance through increased concentration and decreased absenteeism due to illness, according to the Centers for Disease Control and Prevention. Jack L. Groppel, co-founder of the Human Performance Institute in Orlando, Florida, says kids participating in organized sports develop a work ethic and social skills, learn to compete and manage mistakes, develop sportsmanship, practice teamwork and learn to have fun.
Mood
Exercise increases pleasant moods. Anywhere from two to four hours after moderate exercise, kids feel calmer and at the same time more energetic, says Indiana University psychologist Jack Raglin. Even light to moderate aerobic activity can increase this mood-boosting feeling because during exercise your brain releases endorphins, which make you feel happier.
References
- American Heart Association: Physical Activity and Children
- Let's Move.gov: The Challenge We Face
- KidsHealth.org: The Effects of Obesity
- KidsHealth.org: Why Exercise is Cool
- healthvermont.org: Summary of Selected evidence-Basted Research From Health Kids Learn Better
- Indiana University: The mood-boosting benefits of exercise, for kids and adults
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