For kids, exercise means playing and being physically active. Kids
exercise when they have gym class at school, soccer practice, or dance
class. They're also exercising when they're at recess, riding bikes, or
playing tag.
The Many Benefits of Exercise
Everyone can benefit from regular exercise. Kids who are active will:
- Have stronger muscles and bones
- Have a leaner body because exercise helps control body fat
- Be less likely to become overweight
- Decrease the risk of developing type 2 diabetes
- Possibly lower blood pressure and blood cholesterol levels
- Have a better outlook on life
In addition to the health benefits of regular exercise, kids who are
physically fit sleep better and are better able to handle the physical
and emotional challenges that a typical day presents be that running to
catch a bus, bending down to tie a shoe, or studying for a test.
The Three Elements of Fitness
If you've ever watched kids on a playground, you've seen the three elements of fitness in action when they:
- run away from the kid who's "it" (endurance)
- cross the monkey bars (strength)
- bend down to tie their shoes (flexibility)
Parents should encourage their kids to do a variety of activities so
that they can work on all three elements. Endurance is developed when
kids regularly engage in aerobic activity. During aerobic exercise, the
heart beats faster and a person breathes harder. When done regularly and
for continuous periods of time, aerobic activity strengthens the heart
and improves the body's ability to deliver oxygen to all its cells.
Aerobic exercise can be fun for both adults and kids. Examples of aerobic activities include:
- Basketball
- Bicycling
- Ice-skating
- In-line skating
- Soccer
- Swimming
- Tennis
- Walking
- Jogging
- Running
Improving strength doesn't have to mean lifting weights. Although
some kids benefit from lifting weights, it should be done under the
supervision of an experienced adult who works with them. But most kids
don't need a formal weight-training program to be strong. Push-ups,
stomach crunches, pull-ups, and other exercises help tone and strengthen
muscles. Kids also incorporate strength activities in their play when
they climb, do a handstand, or wrestle.
Stretching exercises help improve flexibility, allowing muscles and
joints to bend and move easily through their full range of motion. Kids
look for opportunities every day to stretch when they try to get a toy
just out of reach, practice a split, or flip over the couch. For more
information about Kids and Exercise, visit KidsHealth.com.
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