Twelve-year-old children are commonly classified as pre-teens, although their level of physical maturity can make them indistinguishable from young teenagers. Adolescents aged 12 to 14 require plenty of exercise to maintain their health and to establish beneficial habits for the future. With the help of adults, they can create effective exercise programs that emphasize fun rather than rigid everyday routines.
Basic Requirements
Children and adolescents require at least one hour of physical activity each day, according to the Centers for Disease Control and Prevention. Devote the majority of this allotment to aerobic exercises, which work the heart and lungs. Brisk walking is a moderate example of aerobic activity, while running requires more vigorous exertion. Children and adolescents also need to perform a muscle-strengthening activity such as push-ups or gymnastics at least three times a week. And they need to engage in bone-strengthening activities such as running or jumping rope at least three days weekly.
Benefits
Since children and adolescents will likely carry their exercise and activity habits over into adulthood, establishing a good program early in life can provide significant long-term benefits. These potential benefits include prevention of high blood pressure, easier weight management, improved cholesterol levels, improved blood circulation, increased muscle strength and reduced possibility of bone loss or heart disease later life. Additional potential benefits include improvements in mental health and emotional outlook, decreased likelihood of anxiety or depression, higher energy levels, improved sleep patterns and better self-image.
Using Fun Activities
Rather than establishing the sort of exercise program that you would for an adult, try to get your child to increase his involvement in playful activities. Structured activities that can help fulfill this objective include participation in individual or team sports. Potential nonstructured activities include hiking, climbing and playing with a pet or friends in a park. Some areas also offer group programs that can involve your entire family in fun activities that provide health benefits without the potential stigma of "exercise."
Considerations
Unless your child is severely obese, increasing physical activity is preferable to reducing calorie intake. Many overweight adolescents actually have similar calorie intakes as their non-overweight counterparts. In addition, children and adolescents need to maintain a certain level of vitamin and nutrient intake to support their growing bodies, and dieting can unnecessarily limit this intake. Consult your child's doctor for more information and advice.
References
- Psychology Today: Adolescents
- Children's Hospital of the King's Daughters: Adolescent Medicine; Exercise
- Centers for Disease Control and Prevention: How Much Physical Activity Do Children Need?
- PreteenagersToday.com: Making Fitness a Family Issue; Setting You and Your Child on the Path to Health
- Centers for Disease Control and Prevention: Making Physical Activity Part of a Child's Life
Member Comments