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Benefits of Exercise for children

Shamima Fowzee

PHYSICAL  ACTIVITY FOR CHILDREN

Do you remember playing on the swings or throwing a ball?  You probably did not realize it at the time, but you were actually talking about exercise or physical activity!


In many children's lives, physical activity and exercise are no longer a regular feature. Some children never walk, cycle to school, or play sports. In order to prevent harmful effects on children's health in both the long and short term, they need to be physically active. 

 

         The benefits of exercise for children's

health and well-being


The amazing benefits of exercise for children
Physical activity is essential for children's growth and development and provides numerous development and health benefits as identified below:

1. Stimulates appetite and aids  digestion:
Exercise often helps children to feel better about themselves ad promotes a healthy appetite. It is important to encourage a child to have daily physical activities to encourage hunger. Different cardiovascular exercise strengthens the muscles of the abdomen and stimulates the intestinal muscles to move contents through the digestive system. Children should not undertake strenuous exercise immediately after a meal as this can interfere with the digestive system.
 
2. Development of heart function: 
Children's hearts are still developing. Regular exercise is important as it strengthens the heart muscle and improves the heart's ability to pump blood to the lungs. If a child does not have sufficient exercise may likely develop heart disease in later childhood and into adulthood.

3. Development of healthy respiratory function:
Children's lungs are still developing. The body's smallest blood vessels which are known as capillaries widen with exercise, encouraging the oxygen levels in the body to rise and support the muscles in the body to work well.

4. Supporting physical development:
Regular exercise supports physical development in several ways. Physical activities and the development of movement skills help children's physical development in different ways. Physical activities and different exercise help in: 
  • developing skills for coordination of different parts of the body e.g. hands and eyes for throwing and catching, legs and arms for skipping with a rope. 
  • developing control of fine movements of children's fingers and hands. It is one of the most important parts of physical activities. e.g. playing musical instruction and making sound with the body like clapping or tapping. 
  • developing balance and coordination in energetic play e.g running, jumping, and skipping.
  • developing spatial awareness e.g dancing and moving around the music. It develops spatial awareness while practicing coordination and muscle control.

5. Promote sleep patterns: 
Children who are physically active are more likely to fall asleep easily and to sleep for longer. These children are also less likely to develop infections, such as colds and flu because their immune system is made stronger by having regular exercise and sufficient sleep. 

6. Encourage social skills: 
When a child takes part in team sports and in physical play a game they learn to interact and cooperate with other children. Children become aware of physical play both as an individual and along with others as a social activity, e.eg. playing throwing and catching with a partner, using a seesaw or pushcart, or joining a game with a larger group. 

 7. Development of bones: 
Physical exercise e.g. running, walking or other weight-bearing movements helps children developing their bones. It increases bone density in children helping to maintain strong bones in adolescents. It slows down bone degeneration later in life. This can help to prevent osteoporosis, a condition where bones become brittle and more prone to break. 

8. Controlling weight:
 Physical activity in young children helps in controlling weight which in the term helps to prevent obesity. When a child is physically active may have a deficit of calories, which takes fat away and lowers weight.

9. Preventing Cancer:
 Children who exercise regularly in long term reduces the risk of cancer. Cancer most affected include colon, prostate, uterine, and breast cancers.

10. Emotional well-being:
 Children feel calm and have a sense of well-being after they exercise. Exercise, according to one theory, releases beta-endorphin, a natural substance in the body that is hundreds of times more potent than morphine. 

11. Benefits to children's future health: 
 It also reduces the risk of stroke or heart attack s later in life.  

STRENGTH IS JUST A WORD
A REGULAR EXERCISE WILL MAKE THAT STRENGTH FELT!
The effect of lack of physical activity in children

 

The Effect of Lack of Physical Activity

in Children


 Children's growth and development is greatly supported by physical activity. However, a worrying tendency in the present day is the decrease in children's physical activity. The following are some significant effects of lack physical activity: 


1. Physical Health Issues

Numerous health problems are exacerbated by a lack of physical activity. Children who don't exercise regularly are more likely to develop weak bones and muscles, obesity, and cardiovascular issues. Developing good behaviors early in life is essential for long-term health.


2. Mental Health Issues

Sedentary behavior has an impact on mental health in addition to physical health. Research shows a connection between children's anxiety and sadness and a lack of physical activity. Comprehensive health management requires an understanding of the holistic effects of inactivity.


3. Heightened Risk of Anxiety and Depression

It is often known that physical activity and mental health are related. The "feel-good" hormones known as endorphins, which are released during exercise, are essential for mood control. Thus, a lack of exercise affects children's mental health by raising their risk of anxiety and despair.


4. Reduced Cognitive Function

Engaging in physical activity benefits the brain as well as the body. Exercise improves cognitive function, including memory, concentration, and problem-solving abilities, according to studies. Children who don't get enough exercise may struggle in school and with their cognitive development.

 

 How Much Exercise Do Children Need?



Babies (under 1 year)

Encourage them to be active during daily routines and during supervised floor play by reaching and gripping, tugging and pushing, and moving their head, body, and limbs if they aren't yet crawling. Crawling is one of the many ways that babies should be encouraged to stay active throughout the day, every day. When they are awake during the day, try to fit in at least 30 minutes of tummy time. Encourage newborns to be as active as they can be in a secure, watched-over play area once they are able to roam around.


Toddlers (aged 1 to 2)

Every day, toddlers should engage in physical activity for at least 180 minutes, or three hours. The more, the better. Playing outside should be a part of this throughout the day. Lighter activities like standing up, moving around, rolling, and playing can be incorporated into the 180 minutes, as can more strenuous ones like running, leaping, hopping, and skipping.

The greatest approach to get this age group moving is through active play, which includes chasing games, ball games, playing in the water, riding a bike, and utilizing a climbing frame.


Pre-schoolers (aged 3 to 5)

Children in pre-school should engage in at least 180 minutes (3 hours) of diverse physical activities each day, including outdoor play and active games, distributed throughout the day. The greater the quantity, the superior it is. The 180 minutes must encompass a minimum of 60 minutes (1 hour) of moderate-to-vigorous intensity exercise. Children younger than 5 should not remain inactive for extended durations, except during sleep. Watching television, traveling by car, bus, or train, or being confined in a stroller for extended times are not beneficial for a child's well-being and growth.


Be Aware of The Lack of Physical Activity in Your Children!

To sum up, the absence of physical activity in children presents major difficulties for their overall health. Nonetheless, through combined efforts from parents, schools, communities, and the Sports & Performing Arts Academy, beneficial change is possible. By emphasizing physical activity, we can guarantee a healthier, more joyful future for those who come after us.


The key is to keep them moving and active, as regular exercise not only contributes to physical health by building strong muscles and bones but also plays a crucial role in fostering mental well-being. 


Parents and caregivers can support this by encouraging outdoor play, organizing family activities, and setting positive examples through their own active lifestyles. The aim is to instill a love for movement in children from an early age, laying the foundation for a healthy and active lifestyle as they grow.

Hey! I am Shamima Fowzee, an early childhood educator, trainer, and consultant. I share ideas, inspiration, & resources for play-based, inquiry-led learning. Find out more about me here.

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