More and more children are becoming overweight, with 1-in-3 children in the U.S. falling into this category. Obesity, however, is not the same as simply being overweight. For a child or adolescent to be classified as obese, he must have a body mass index, or BMI, at or higher than the 95th percentile for his age, according to KidsHealth.org. Obesity is a major health risk, but exercise helps reduce the risk.
Exercise and Obesity
It is difficult to place the blame for obesity on just one thing, but only 1 percent of all obesity is caused by physical problems such as gland disorders. Although negative or stressful events such as moving, divorce and abuse contribute to obesity, overeating and lack of exercise are major factors too. Issues of low self-esteem and problems with peers and family might also contribute. Exercise can work to alleviate all these issues.
Encouraging children to exercise, however, might not be enough if the parents do not set the correct example by exercising and eating healthy themselves. Obese parents are more likely to have obese children. If one parent is overweight, then there is a 50 percent chance that her child will be obese, according to the American Academy of Child and Adolescent Psychiatry. The percentage increases to 80 percent when both parents of a child are obese. Parents should be role models for active lifestyles.
Aerobic Exercise
The American Heart Association, or AHA, recommends that children and adolescents over the age of 2 should exercise at a moderate intensity for a minimum of 30 minutes daily. Three 10-minute mini workouts at a vigorous intensity are an acceptable alternative to a 30-minute moderate session. The Centers for Disease Control and Prevention, or CDC, recommends even more exercise, suggesting 60 minutes or more of aerobic activity daily. Three days a week at minimum should include vigorous intensity exercise, such as jogging, while the other days should be at least moderate level, such as brisk walking.
Strength Training Recommendations
Part of a child's or adolescent's exercise routine should include three days a week of muscle strengthening activities such as gymnastics, yoga or calisthenics, according to the CDC, Three days a week of bone strengthening activities such as running or plyometrics is also advised. Plyometrics are jumping exercises such as jumping rope. Calisthenics are exercises that use your own body weight, such as chin-ups, push-ups and sit-ups.
Benefits
Besides the direct effect of burning calories for weight loss and controlling weight, exercise provides positive benefits besides weight control, such as reducing blood pressure, increasing "good" HDL cholesterol, and lowering the risk of diabetes and some forms of cancer. It also lowers a young person's chances of developing cardiovascular disease. Exercise increases self-confidence and self-esteem, the lack of which have been linked to obesity. Exercise is especially beneficial for a feeling of well-being for overweight and obese children.
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