Developing healthy habits at an early age helps kids live healthier, longer lives. For kids, exercise does not have to mean using a treadmill or other machine. Instead, exercise can be in the form of play or while pursuing a sport or favorite hobby. Encouraging your child to be physically active helps kids build strong bones and muscles, which protect their developing bodies from injury.
Recommendations
The American Heart Association recommends that all children and adolescents engage in about one hour of exercise per day. The exercise should be at a moderate-to-vigorous level, meaning your child should be breathing faster than normal with his heart rate elevated but still able to comfortably carry on a conversation. This hour does not have to be all at one time. If your child has a 30-minute recess period, you can then engage in some form of physical activity when he gets home for 30 minutes. The time added together ensures he is getting the recommended amount of exercise.
Exercise Types
There are a variety of options for kids and exercise, and your child's routine should consist of three main parts: endurance, strength and flexibility. You can help your child find something he enjoys in each category. For example, endurance exercise includes running a relay race, playing a game of soccer, dancing around the room, riding a bicycle or taking a walk. Strength-training exercises do not necessarily mean lifting weights. Instead, kids can do exercises like climbing, going across the monkey bars, push-ups, stomach crunches or even doing a handstand to build strength. Stretching exercises include touching the toes, practicing a split, following a short yoga video or just reaching the arms overhead.
Benefits
The benefits of regular exercise for kids are seemingly endless. Regular exercise helps them maintain a healthy weight and makes them less likely to become obese in the future. Kids who exercise also sleep better and are able to relieve stress from test anxiety. Exercise also helps kids maintain healthy blood pressure and cholesterol levels, which can reduce their risk for heart disease in the future. Kids who exercise also are more likely to feel confident about themselves and have a better sense of well-being than those who do not.
Considerations
Your child should exercise, even if she is overweight or seemingly less coordinated than other children. Help her find something she loves doing, even if it's taking a walk around the block with you or a pet. If your child does not want to exercise or has complicating factors like asthma or a medical condition that affects her ability to exercise, speak to your physician, who may be able to recommend exercise modifications. Encourage your child and set a good example for her. This will spark her interest in exercise and contribute to better health and wellness.
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