Exercise for Children
The Importance of Exercise to Children and Adolescents
Most adults find that regular exercise makes them feel better. Sedentary habits are not only unhealthy, but can also make us feel slow and sluggish. Children need exercise too, in order to feel healthy and energetic, as well as to grow and develop to their highest potential.
Habits established in childhood often stay with people throughout their lives. Therefore, parents owe it to their children to help them develop healthy and active lifestyles. Studies show that overweight youths are likely to remain overweight as adults, with the weight problem often worsening over time. Carrying extra weight puts children at risk for a number of health problems, including hypertension (high blood pressure), heart disease, diabetes, and even some types of cancer. Parents offer their children enormous long-term benefits when they teach them to love sports and other physical activities, as well as encouraging a healthy, well balanced diet.
Physical Benefits
Firstly, it is important to identify that there is absolutely no evidence to support the idea that resistance (weight) training in children can have a negative effect on their growth. On the contrary, the British Association of Sports and Exercise Science (BASES) encourage children to participate in safe and effective resistance training at least twice a week. Performed properly, resistance training can have the following benefits for children:
- Children of all maturity stages can enhance strength by roughly 14-30% through resistance training.
- The increases in strength are largely due to neural adaptations, therefore there are little changes to muscle size.
- The tension produced by the muscles pulling on the bone leads to an increased bone density, which helps to protect against injury and prevents conditions in later life such as arthritis and osteoporosis.
This information is particularly important for young athletes of contact sports such as rugby, and helps to explain why countries in the Southern Hemisphere produce much more athletic players – they have better conditioning programmes at a younger age. By the time they reach maturity, when they can start with heavy weight lifting, their bodies are far better prepared and therefore they achieve greater results. (Refer to the American Academy of Paediatrics guidelines for Strength Training by children and adolescents, available at the gym desk).
With regards to aerobic training, a small increase in aerobic power can be found in prepubescent children, however larger increases can be found in adolescents. Nevertheless, research suggests that the decreases in resting heart rate and blood pressure as a result of aerobic activity in children can have lasting affects in combating heart disease and hypertension in adulthood.
Anaerobic training (sprinting, short distant swims and other power based activities) can also have positive effects; increased concentrations of phosphocreatine (PCr), adenotriphosphate (ATP), maximal blood lactate concentrations and glycogen stores, as well as increased phosphofructokinase (PFK) activity allows the body to exert more force at higher speeds during powerful movements, and allows the movements to continue over longer period of time. This means that you can run/swim/row etc. at maximal intensity for longer periods of time, and the force produced per muscle contraction is also greater. Basically we can move faster and for longer periods of time, which is again important for sports players.
Regular exercise also improves balance and co-ordination due to adaptations of the neuro-muscular systems. Increased myelination of nerve endings allows signals between the brain and the muscles to be passed more rapidly, which enables faster processing of environmental factors and the resultant physical responses.
Emotional and Psychological Benefits
Benefits of exercise are not limited to physical improvements. Physical activity helps to relieve stress, decreases anxiety, and helps to ward off depression. Children who are allowed outlets for their natural energies are more capable of controlling their behaviour in school and often excel academically when compared to their more sedentary peers. Even young children show better self control when they are afforded opportunities for active play, and this connection between activity and emotional health remains all throughout life. While a limited amount of time spent watching television or playing video games isn’t necessarily harmful for children, the majority of their pastimes should be activity based.
Making Friends
Participation in sports and other active games allows children healthy social interaction with peers, helping them to develop friendships. Much learning occurs during childhood, and learning how to interact with others in positive ways is a very important lesson. Children who are secluded in their homes watching videos or playing computer games miss many opportunities to hone their social skills, putting them at a disadvantage when compared to children who participate in team activities.
Conclusion: Make the difference
Today’s youth have a higher obesity rate than ever before. Childhood obesity is considered a major threat to the health and well being of an entire generation of children, the first in recorded history to have a lower life expectancy than that of their parents. Illnesses that were once seen almost exclusively in the adult population, such as heart disease and type II diabetes, are now being reported by paediatricians worldwide. This trend toward lifestyle induced illness amongst children is a frightening one, but it could be easily turned around. Parents have a responsibility to see that their children eat healthy diets and get sufficient exercise. Playing together, scheduling active family outings and holidays, and setting a good example by choosing to make physical fitness a family priority are all decisions that can help children to get healthy and stay healthy – all throughout their lives.
Written by George Majstorovic
July 18th, 2010 
Author:
Sandip | 72 Comments »
July 27th, 2010 at 5:40 am
hey all, Keep up the good work. very informative, and love all the information provided. I love everything i have read so far
July 29th, 2010 at 7:09 pm
Well written material.
August 2nd, 2010 at 1:43 pm
Thanks a bunch, searched for this like crazy and found all I wanted here.
August 16th, 2010 at 5:26 pm
Now I have read your article and by the way I found you website on AOL and I think after I read somepost on you website especially this one I have my own comment about what should I comment on the next conversation with my girl friend, maybe next week I will tell my friendsabout this one and get debate.
August 17th, 2010 at 1:48 pm
I really enjoyed your site. Very good content. Please keep posting such awesome cotent.
August 17th, 2010 at 3:27 pm
Excellent content. Thanks for posting.
August 22nd, 2010 at 6:31 am
Hi great page you got going my friend. I attend a Sydney Personal Trainer and I am always searching around for great sources of information and resources or nutrition plans etc to email on to my health instructor. He has a Personal Trainer sydney blog which you could look at and read and observe some of the training programs we do and things to see in Oz
If your ever in Sydney Australia, you should stop and say hello to us we are close to the CBD. Cheers mate!
August 25th, 2010 at 11:12 am
Wow I have read your article and by the way I found you website on AOL and I think after I read particularpost on you website especially this one I have my own opinion about what should I tell on the next hang out with my girl friend, maybe tonight I will tell my familyabout this one and get debate.
August 30th, 2010 at 2:41 pm
take creatine before you lift and a protein shake and some eggs or whatever to bring your protein intake up to 30 grams so your body can use every last of ounce of the protein
September 7th, 2010 at 9:48 pm
Very good job, i must point out its fairly tough to discover excellent info on this.
September 8th, 2010 at 6:07 pm
Well this is very interesting indeed. Would love to read a little more of this. Great post. Thanks for the heads-up
September 9th, 2010 at 2:10 pm
Took me time to read all of the comments, but I truly loved the post. It proved to be very helpful to me and I am certain to all of the commenters here! It is usually good when you can not only be informed, but also engaged! I am sure you had pleasure writing this article.
September 10th, 2010 at 12:43 pm
That is a actually well thought out post. I certainly enjoyed reading it. Thanks
September 10th, 2010 at 4:51 pm
I came across your site while searching for more information about some symptoms my son is having. The article pointed me in the right direction and I feel a little bit less stressed after reading. Keep up the good work. I’m going to bookmark the site and look forward to reading more articles.
September 11th, 2010 at 3:39 am
We just couldnt leave your website before letting you know that we really enjoyed the quality information you offer to your visitors? Will be back soon to check up on new stuff you post!
September 13th, 2010 at 5:01 pm
thanks for the info surmano!
September 13th, 2010 at 5:14 pm
I thought it was going to be some boring old site, but I’m glad I visited. I will post a link to this site on my blog. I am sure my visitors will find that very useful.
September 13th, 2010 at 7:17 pm
This is a good,common sense article.Very helpful to one who is just finding the resouces about this part.It will certainly help educate me.
September 14th, 2010 at 4:16 am
What a writeup!! Very informative also easy to understand. Looking for more such comments!! Do you have a twitter?
I recommended it on stumbleupon. The only thing that it’s missing is a bit of color. Anyway thank you for this blog.
September 15th, 2010 at 6:20 pm
Controversy. All of these weight loss programs that individuals are pitching on these late night informercials. The question that I have is why is it on late night. That makes me wave a red flag. If you want to a good midsection then the information here will more that suffice.
September 15th, 2010 at 9:19 pm
Thanks for the post, do you have any other similar related posts?
September 16th, 2010 at 2:12 am
Well, I believe that clears up a few questions for me personally. Anyone else think so?
September 16th, 2010 at 11:01 am
Have you thought about adding some videos to your article? I think it might enhance everyone’s understanding.
September 17th, 2010 at 7:08 am
Just wanted to comment and say that I really like your blog layout and the way you write too. It’s very refreshing to see a blogger like you.. keep it up
September 17th, 2010 at 10:32 am
will this get me abs like the professional football players. I mean the skilled players
September 17th, 2010 at 11:41 pm
Thanks for sharing, really cool site
September 18th, 2010 at 3:47 am
Just wanted to comment and say that I really like your blog layout and the way you write too. It’s very refreshing to see a blogger like you.. keep it up
September 18th, 2010 at 3:39 pm
adding to twitter this is great info.
September 19th, 2010 at 5:48 am
Thank you for for this great post. I’m always on the look out for content and was lucky to find you on Google I will surely be back againg to see what other great content you post.
September 20th, 2010 at 7:20 pm
You’ll get abs if you address all components with dedication and commitment. That’s resistance training, cardiovascular, core training and most importantly your nutrition. How quickly you get them depends on your current composition and level. Good luck!
September 20th, 2010 at 7:22 pm
Thanks, good advice, will definitely have a go!
September 20th, 2010 at 7:35 pm
Feel free to browse …I’m always adding stuff so be sure to check back regularly!
September 20th, 2010 at 7:38 pm
Excellent point. Gimmicks are always going to be around, we’ve just gotta deal with it and do our best to educate and help our clients, friends and family to lead healthier lifestyles.
September 23rd, 2010 at 5:46 pm
Wonderful remaining visiting your weblog just as before, it is many months to do. Nicely this specific articles that will i have recently been silently laid pertaining to too long. I needed this particular piece of writing in order to thorough our work inside of school, and it has identical theme with all your article. Cheers, fine share.
October 5th, 2010 at 4:51 am
Thanks for a great post and interesting comments. I found this post while surfing the web for Thanks for sharing this article.
October 5th, 2010 at 6:27 pm
It took me a while to search on the web, only your site unfold the fully details, bookmarked and thanks again.
- Laura
October 5th, 2010 at 8:52 pm
Thanks so much for this information … I’m already doing some of these suggestions but there are many others that are new to me.
October 6th, 2010 at 3:18 pm
Keep posting stuff like this i really like it! Good job friend!
October 7th, 2010 at 4:28 am
I can tell that you took considerable effort on this. Great work!
October 7th, 2010 at 9:36 am
Your articles are very inspiring indeed. I keep coming back! There are so many things I agree on. I hope we can exhange ideas in the future.
October 7th, 2010 at 5:44 pm
I never thought I would agree with this opinion, but I’m starting to see things differently.
October 7th, 2010 at 8:09 pm
Thanks for this read mate. Well, this is my first visit to your blog! But I admire the precious time and effort you put into it, especially into interesting articles you share here!
October 8th, 2010 at 5:02 pm
Excellent commentary. The other day I was told about this site and wanted to let you know that I have been gratified, going through your posts. I shall be signing up to your blog’s feed and will wait for your next post.
October 8th, 2010 at 8:05 pm
Great blog, I Just wanted to add that i can not connect to your rss feed, you might want install the right wordpress plugin for that to workthat.
October 9th, 2010 at 5:07 am
I have been able to work with weights now that I am in high school, and I want to learn which vitamins and minerals to take. I want to take only natural things and forget anything like steriods. No way am I gonna mess myself up. Anybody have any advice?
October 9th, 2010 at 10:51 pm
I do not commonly comment on blogs, but just desired to say I fully liked reading. Thanks
October 10th, 2010 at 10:58 am
The diet is most important before any supplements. You can obtain all macro nutrients from a well balanced diet consisting of complex carbohydrates, fibre, protein and monounsaturated fats. Fruits and veg support the body’s requirement for vitamins and minerals. Try to work out a nutrition plan with your coach at high school, they’ll help you address quantity, calories and even supplementation issues. I would also advise picking a sport that you are interested in, such as Wrestling which will provide an incentive for you to lift weights correctly and feed your body with the correct foods to enhance performance for a specific purpose.
October 18th, 2010 at 2:35 am
Well, really happy to read this article, I have bookmarked your website and will turn back to read your new articles.
October 18th, 2010 at 8:18 am
This is truly an awesome bit of reading, not many blogs compare to the amount of clear info given away here for free!
October 27th, 2010 at 2:12 pm
Nicely carried out This was a excellent piece of writing. Do go on as you are. I shall be eagerly waiting.
October 28th, 2010 at 12:50 pm
I’ve wanted to tell you, u r spot on. I located this post from an other link and am totally fascinated by this niche and learning about this. Do you mind if I reference to this blog from my subscribers group?
October 30th, 2010 at 3:28 am
Im really pumped that I stumbled across your blog. Lots of great information on here, I have bookmarked it and look forward to coming back often. Keep up the great work!
November 1st, 2010 at 9:17 am
Thanks mate. Great site you got going on here. Got some extra sites to point to with a bit more stuff like this?
December 22nd, 2010 at 7:02 am
Your webpage is cool to read, because you have your cool style of writing. By the way this post is even cooler than usual.
December 22nd, 2010 at 7:08 am
I dont think I could have said it any better myself. You totally expressed the same thoughts that I was thinking with this excellent blog writing. Please keep readers such as myself engaged and keep producing such great content.
December 22nd, 2010 at 12:05 pm
Any way I’ll be subscribing to your feed and I hope you post again soon.
December 22nd, 2010 at 4:50 pm
You made a few good points there. I did a search on the theme and found nearly all people will consent with your blog.
December 24th, 2010 at 2:38 am
It seems that you’ve put a good amount of effort into your article and I demand a lot more of these on the World Wide Web these days. I truly got a kick out of your post. I do not have a bunch to to say in response, I only wanted to register to say exceptional work.
December 24th, 2010 at 2:48 am
I’m still learning from you, while I’m trying to achieve my goals. I certainly enjoy reading everything that is written on your website.Keep the information coming. I liked it!
December 24th, 2010 at 7:30 pm
Hi I found your site in google, I love the content and design, Interesting site, i´ll put in my bookmarks,
December 25th, 2010 at 1:42 am
Nice post and very well written. Thanks for this!
December 27th, 2010 at 4:19 pm
Myself want to thank the blogger very much not only for this post but also for his all previous efforts. I found your site to be very interesting. I will be coming back to site for more information.
December 28th, 2010 at 4:06 am
This is a truly nice content. I am certain a lot of people will gain from it. Thank you!
January 10th, 2011 at 12:01 pm
Your blog provides a fresh look at the subject. Great job mate!
January 11th, 2011 at 3:16 am
It wonderes me to determine how quite a few comments this website is getting. I guess it have lots of enteries. how do you accomplish that type of traffic?
January 11th, 2011 at 7:19 am
what a post! truely like reading your post.. apprecite your knowledge
February 9th, 2011 at 4:34 pm
My partner and I enjoyed reading this blog post, I was just wanting to know do you ever trade featured posts? I’m constantly in search of someone to make trades with and simply thought I would ask.
February 11th, 2011 at 5:09 pm
I write a health related blog, mostly in German. Probably my subject does not interest you, whey proteine, and I dont expect you to check out my web site. Nonetheless I wanted to say that I can understand the day to day effort that it takes to write a good blog. Thanks for taking the time and making the effort.
February 17th, 2011 at 2:23 pm
This blog is what I’m going to visit not once
because I find it interesting. Keep posting things like this 
February 19th, 2011 at 12:45 am
You need to participate in a contest for among the best blogs on the web. I’ll suggest this website!
February 22nd, 2011 at 11:15 pm
Always great to hear a fellow sports enthusiast’s opinions my friend! Thanks for the post.
February 22nd, 2011 at 11:17 pm
Thanks! Feel free to email me and we can discuss this further.