Physical Activity in Children - Global Assistance & Healthcare Articles of Interest, Family Guide to Jakarta

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Global Assistance and Healthcare - Article of Interest

The Importance of Physical Activity in Children
By Dr. Vimaladewi Lukito, Pediatrician

Children today find themselves more often in "sedentary alternatives" lifestyle. For example, children ride in a car or bus to school, have less physical education, watch more television, play more sedentary games such as computer games, and do not have as much freedom to play outside on their own. Consequently, there is mounting evidence that even our young children are becoming less physically active and more overweight and obese. Physical inactivity has contributed to the 100% increase in the prevalence of childhood obesity in the United States since 1980 (CDC, 2000). Childhood obesity should be of major concern for a number of reasons.

Obesity in children is a major risk factor for a number of diseases (e.g. diabetes, hypertension, elevated blood cholesterol).
Childhood obesity tends to lead to adult obesity.
Adults who were obese as children have increased morbidity and mortality irrespective of adult weight.
Overweight adolescents may suffer long-term social and economic discrimination (Boreham and Riddoch, 2001).

Like adults, kids need exercise. The American Heart Association recommends that all children age 2 and older should participate in at least 60 minutes of enjoyable, moderate-intensity physical activities every day that are developmentally appropriate and varied. This may sound like a lot, but don't worry! Your child may already be meeting the guidelines. Encourage your child to participate in activities that are age-appropriate, enjoyable and offer variety! Just make sure your child or adolescent is doing three types of physical activity:

1. Aerobic Activity

It is an activity that keeps your body moving enough to increase your heart rate and make you breathe harder. Aerobic activity should make up most of your child's 60 or more minutes of physical activity each day. This can include either moderate-intensity aerobic activity, such as brisk walking, skate-boarding, bicycle riding or vigorous-intensity activity, such as jumping and running. Be sure to include vigorous-intensity aerobic activity on at least 3 days per week.

2. Muscle Strengthening

It makes muscles do more work than usual activities of daily life. Example: climbing tree, gymnastic, or push-ups and sit-ups. Do it at least 3 days per week.

3. Bone Strengthening

These activities produce a force on the bones that promotes bone growth and strength, such as jumping at least 3 days per week as part of your child's 60 or more minutes. Bone strengthening is especially important for young people because the greatest gain in bone mass occur during the years just before and during puberty.

Some physical activity is better-suited for children than adolescents. For example, children do not usually need formal muscle-strengthening programs, such as lifting weights. Younger children usually strengthen their muscles when they do gymnastics, play on a jungle gym or climb trees. As children grow older and become adolescents, they may start structured weight programs. For example, they may do these types of programs along with their football or basketball team practice.

Regular exercise will help children to:

Feel less stressed
Feel better about themselves
Feel more ready to learn in school
Keep a healthy weight
Build and keep healthy bones, muscles and joints
Sleep better at night
Have a better concentration, memory, and behavior
Improve standardized test scores

So, what are we waiting for? Let’s exercise!!!

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