It is well recognized that exercise is a very important part of health. Exercise increases the feeling of well-being and extends a healthy life span. It has recently been demonstrated that all children benefit from regular exercise. The benefit is a sense of just feeling good and also in the classroom performing better academically. Sometimes it seems hard to find the time to “exercise” but it doesn’t have to be in a gym but outside playing.
In healthychildren.org there is a discussion of the types of exercise and their benefits. Aerobic exercise is any activity that is continuous that will increase the heart rate and the breathing rate. These activities could include games such as tag, “red rover” , bicycling, swimming, basketball or volley ball, in-line skating, soccer, brisk walking, hiking, skate boards, etc. Regular aerobic exercise improves the efficiency of the cardio-respiratory system so that the heart and lung can meet the needs of body.
Aerobic exercise also affects body weigh composition by burning excess calories that otherwise would be converted to fat. The more aerobic an activity the more calories expended. Walking at a moderate pace burns calories but running would double the amount of energy spent. Children like to run while most adults would prefer to walk. Both are healthy.
Weight training is recommended for children aged eight or older and under the supervision of a trained adult. Muscle strength refers to the ability to move a load and muscle endurance is the ability to sustain that movement over a period of time. Males will not be able to develop large muscles until after puberty. Females generally are not able to develop large muscle mass and do not have to worry about getting too muscular.
The proper technique for weight training has been shown that young people gain strength and endurance faster with less weight and more repetitions. Teens should always be supervised by a qualified adult who can help them and demonstrate proper technique. It is safer to work out at school or in a health club. Resistance training is a small part of a well round exercise program.
Exercise should be daily but remember not to overdo it. Excessive physical exercise can lead to injuries and for females if their weight falls too low can cause menstrual abnormalities. If there is pain after exercising consult your health care provider. Getting into shape can take time and will be enjoyed more if not overdone.
As always drink plenty of fluids and be careful in hot steamy weather.