In an information age where children spend time playing video games, watching television, and using computers, it's become more important than ever to make sure children are getting enough exercise to stay fit and healthy. Rates of childhood obesity continue to rise, and so are weight-related health complications as a consequence. Adults need to provide fun and engaging opportunities for children to be active daily and help them establish healthy habits that will carry them into adulthood.
Significance
The prevalence of obesity among children aged 6 to 11 has more than doubled, going from 7 percent in 1980 to 17 percent in 2006. The rate among adolescents aged 12 to 19 has more than tripled, increasing from 5 percent to 18 percent, according to the Centers for Disease Control and Prevention. Overweight children have a much higher likelihood of being obese adults and are placing themselves at risk for many preventable and costly health issues, such as diabetes, heart disease, cancers, arthritis, and asthma. Many parents are concerned for their child's well-being, but aren't sure how to incorporate exercise into the daily routine.
Types
The right type of exercise can come in many forms. Outdoor exercise can include sports like basketball, soccer, football, riding a bike, miniature golf or games like tag, hide and seek, and hopscotch. Help your child make an obstacle course or take him to the park or playground. Play areas can also be created indoors in a garage or living space for things like hula hooping, pull-ups, push-ups, jump roping or one of the many active video game technologies on the market. Play games with your child or arrange for playtime with friends. The focus should be on providing activities that not only increase the heart rate and place resistance on muscles, but those which are also age appropriate, interest the child and make the exercise fun.
Considerations
Depending on their current level of fitness, children may become winded and out-of-breath during exercise. This is normal. Provided that children do not have health restrictions, being breathless during physical activity is healthful, safe and will not cause physical harm, according to Nemours Foundation's Health and Prevention Services. When necessary, direct the child to a modified activity with less intensity or help her find alternative activities she enjoys and looks forward to. Allow children to engage in shorter bouts of exercise for periods of 10 minutes or more with breaks in between if needed. Shorter bouts of exercise throughout the day are equally as beneficial as the same amount of exercise done consecutively. Always give encouragement and support to reinforce a child's interest in exercise, and strive to be a positive adult role model, as this can translate to a desire to stay physically active over a lifetime.
Benefits
Strength, flexibility, cardiovascular health, respiratory endurance and strong bones are among the benefits children will experience when engaging in consistent daily exercise. These components play a key role in helping maintain the highest quality of life far into adulthood. In addition, being physically active can help reduce anxiety and depression and increase self-esteem, supporting improved mental health and well-being.
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