Healthy Living Blog

Kids Need Exercise

Increased physical activity has been proven to increase life expectancy and decrease risk of cardiovascular disease. Physical activity produces overall physical, psychological and social benefits. And just because your child is only 6 or 7, it does not mean that you don’t have to worry about such problems right now. All across the world, younger and younger individuals are developing cholesterol-related problems and type-2 diabetes.

In my personal training Orange County studio I see more children today are overweight or obese than ever before. High body weight and obesity in children are significant cardiovascular disease risk factors, and the risk tracks into adolescence and young adulthood if not checked in childhood. In addition, obese children often experience exclusion from social groups and low self-esteem. Particularly detrimental to health is abdominal fat, which is linked to cardiovascular disease and diabetes. physical activity is thus a key element in the prevention and treatment of both chronic disease and obesity.

Exercise is an essential part of a healthy lifestyle. Not only does regular exercise help to maintain overall fitness and manage weight loss, it can lower the risk of many life-threatening conditions. Children who exercise regularly are likely to live longer and enjoy a better quality of life, not to mention that they will have a better overall self esteem. As a personal trainer in Irvine I tell my clients who are parents to remember, inactive children are likely to become inactive adults. Plenty of regular exercise and physical activity helps with:

· controlling weight

· reducing blood pressure

· raising HDL ("good") cholesterol

· reducing the risk of diabetes and some kinds of cancer

· have stronger muscles and bones

· improved psychological well-being, including gaining more self-confidence and higher self-esteem

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 they face.

If you’ve ever watched children on a playground, you’ve seen the three elements of fitness in action. The child:

runs away from the kid while playing “tag” (endurance)
crosses the monkey bars (strength)
bends down to tie his or her shoes (flexibility)

Parents should encourage their kids to do a variety of activities so that they can work on all three elements. Endurance can be developed by engaging in aerobic exercise or activity. During aerobic exercise, the heart beats faster and a person breathes harder. Teaching as a personal trainer in Long Beach, my clients learn that 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.

As a parent or a caretaker, you must lead by example. Encourage your child to be physically active by not slouching in front of the TV and exercising or playing sports. Here are some fun aerobic activities you can do with your child:

basketball
bicycling
ice-skating
roller skating
soccer
swimming
tennis
walking
jogging
running

For improving the second element of fitness, strength, it is not necessary to have your child lift weights. While some children benefit from lifting weights, it should be done under the supervision of an experienced adult who works with children. 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. Children 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.

With all the health problems related to childhood obesity and overweight young people, it is important to encourage your child to make exercise a part if his life, from a very young age. But in order to encourage your child to exercise, you have to think like a child. When adults think about exercise, they imagine working out in the gym on a treadmill or lifting weights. But for children, 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.

So much exercise is enough? All children 2 years and older should get 60 minutes of moderate to vigorous exercise on most days of the week. In addition to providing enough physical activity for your child, you also need to ensure that your child eats healthy. Encourage him to eat more fruits, vegetables, lean meat and whole grains. Combining regular physical activity with a healthy diet is the key to a healthy lifestyle. By understanding the importance of being physically active, you can instill fun and healthy habits that will last a lifetime.

is thus a key element in the prevention and treatment of both chronic disease and obesity.