The word aerobic means "with air," so aerobic exercise is any type of physical activity that makes you breathe faster and increases the amount of oxygen you bring into your body. Consistent aerobic exercise is important for children because it enhances the body's ability to dispatch oxygen to its cells. Aerobic exercise offers children various physical and mental health benefits.
Physical Benefits
Aerobic exercises help strengthen your child's heart and lungs. The American Council on Exercise says children who participate in regular aerobic exercise can reduce their blood pressure levels and increase their levels of HDL, or "good" cholesterol. This means children can also help reduce the risks of developing cardiovascular disease and cancer when they get older. Inactive children are also more likely to suffer from diabetes, according to the President's Council on Physical Fitness and Sports. Regular aerobic exercise also seems to help asthmatic children breathe more easily and need less medication.
Mental Effects
Children who participate in regular aerobic exercise routines tend to have a better sense of well-being, higher self-esteem and more self-confidence. The American Council on Exercise says children with weight problems are especially likely to increase their personal image and feel better about themselves as the exercises help them get in shape.
Weight Benefits
Maintaining a healthy weight is another benefit of regular aerobic exercise for children. According to the President's Council on Physical Fitness and Sports, the percentage of overweight children in the United States doubled from the late 1960s to the late 1990s, with about 13 percent of children from the ages of 6 to 17 being considered extremely overweight. Obese children are far more likely than their physically fit counterparts to become obese as adults.
Promoting Aerobic Exercise
One simple way to promote physical activity is to reduce your child's sedentary time spent playing video games or watching television. Make sure aerobic exercises are fun for your children. Many simple outdoor games, such as tag or backyard soccer, will give your child a healthy amount of aerobic exercise. Be a role model for your children and let them see you being active and having fun participating in aerobic activities. Spend family time together by taking your kids bike riding, hiking, skating or swimming.
Examples
Children can select from a variety of aerobic exercises. Jogging or running appeals to many parents because it needs no equipment other than the right shoes and can be done almost anywhere. Many kids love swimming in pools, so water aerobics might be a fun choice for your child. Tennis, soccer and basketball get kids performing aerobic exercises while allowing them time to socialize with their peers. The American Council on Exercise says children who have dogs tend to get 11 more minutes of exercise a day than kids without dogs.
Considerations
The American Council on Exercise suggests children participate in 60 minutes of physical activity a day, including 10 to 15 minutes of vigorous exercise, such as aerobics. If your child doesn't have the time for 60 minutes of uninterrupted activity, then break it down into shorter sessions over multiple periods of time.
References
- Kids Health: Why Exercise Is Cool
- American Council on Exercise; Kids' Fitness; Cedric X. Bryant, Ph.D.
- Reuters; Aerobic Fitness Improves Asthma Control in Kids; Megan Rauscher; September 2007
- President's Council on Physical Fitness and Sports; Physical Activity Promotion and School Physical Education; James R. Morrow Jr., Ph.D., et al.; September 1999
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