Exercise for kids is important for a variety of reasons. It helps increase strength in muscles and bones and can even improve concentration at school. Exercise is a vital component of any child’s development—laying the foundations for a healthy life.
Why is exercise important for kids? 10 benefits
Promoting healthy growth and development. These benefits continue into adulthood as kids who exercise are more likely to keep exercising as adults.
- Regular exercise combined with a healthy diet can help to support a healthy weight.
- Improves cardiovascular health. The heart is the most important muscle that gets exercised during physical activity. Regular exercise helps to reduce risk factors of cardiovascular disease such as high cholesterol, high blood pressure and type 2 diabetes.
- Improves balance, flexibility, coordination and strength. Balance and coordination skills are necessary for everyday life. Muscle strength and flexibility may improve a child’s overall health and physical fitness.
- Assists in the development of gross and fine motor skills. Fine motor skills involve the refined use of the muscles in the hands, fingers and thumbs, which is important for tasks like writing, feeding oneself and buttoning a shirt.
- Gross motor skills enable a child to perform everyday functions such as walking, running and sporting skills.
- Improves posture. Poor posture in children may result in fatigue, back and neck pain and headaches. Children with spines that are out of alignment or deformed due to chronic slouching may be less developed in physical coordination and, as a result, cognitive coordination.
- Improves concentration and thinking skills. Studies have shown that exercise promotes nerve cell growth in the brain which supports academic performance.
- Boosts confidence and self-esteem. This may be related to exercise and its ability to boost mood, increase positivity and strengthen self worth.
- Relieves stress and promotes relaxation. Exercise may help relieve stress and mild anxiety. It may also help support sleep, which is critical for a child’s overall health and wellbeing.
- Provides opportunities to develop social skills and make friends. Engaging in a team sport allows a child to make new friends and work as a team.
Does exercise make you smarter?
There are several theories as to why exercise is beneficial for cognition. It is believed to improve blood flow and oxygenation to our brains. It has also been shown to increase levels of noradrenaline and endorphins, which help to reduce stress and improve mood.
Besides these suggested physiological responses, regular participation of kids in sports activities may improve a child’s behaviour in the classroom, helping to support concentration.
A few studies have been conducted on children that illustrate the importance of exercise for brain health and cognition.
One study found that students at Naperville Central High School who participated in a dynamic morning exercise program nearly doubled their reading and math's scores increased 20-fold. Other research has found that 30 minutes on the treadmill allows students to solve problems up to 10% more effectively.
Encouraging kids to exercise
To get your kids moving, limit the time they spend watching TV, playing computer or video games or doing other sedentary activities. Replace these activities with other forms of physical activity, which can be structured or play-based. Children need at least 30 minutes of exercise daily but will benefit from even more than this. Allow your child to choose activities that appeal to them and that are age-appropriate. Keeping it fun will allow the child to stay interested – and remember to exercise yourself to set a good example.
Types of exercise
Play-based and structured activities for children are two important sources of exercise. It’s important to vary the form of exercise, including aerobic, interval, strength, stretching, and core-building activities.
Play-based activities
Play-based activities are important for children of all ages, especially children under 5. A game with a ball, dancing to music, playing at the park and games that stimulate a child’s imagination are good examples. These forms of exercise can allow adults to get involved, are spontaneous and fun for kids and don’t cost money.
Structured exercise
Exercise in the form of a class or team sport is structured exercise. It can allow a child to develop skills such as gymnastics, soccer or swimming. Team sports may help to boost confidence and develop social skills, while earning to be a team player.
Improve your child’s health physically and academically by encouraging them to exercise – children over 5 should be active for at least 60 minutes per day. Set them up well so they can lead a healthy and happy life.
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References
- Healthdirect Australia. (n.d.-b). Benefits of physical activity for children. Healthdirect. https://www.healthdirect.gov.au/benefits-of-physical-activity-for-children
- https://www.healthykids.nsw.gov.au/teachers-childcare/physical-activity.aspx
- Sànchez-Lopez M.et al. Physical activity intervention (Movi-Kids) on improving academic achievement and adiposity in pre-schoolers with or without attention deficit hyperactivity disorder: study protocol for a randomized controlled trial. Trials. 2015 Oct 12;16:456 https://www.ncbi.nlm.nih.gov/pubmed/26458986
- Martin A, et al. Lifestyle intervention for improving school achievement in overweight or obese children and adolescents. Cochrane Database Syst Rev. 2014 Mar 14;(3):CD009728 https://www.ncbi.nlm.nih.gov/pubmed/24627300
- Mandolesi, L., Polverino, A., Montuori, S., Foti, F., Ferraioli, G., Sorrentino, P., & Sorrentino, G. (2018). Effects of physical exercise on cognitive functioning and wellbeing: Biological and psychological benefits. Frontiers in Psychology, 9. https://doi.org/10.3389/fpsyg.2018.00509
- Peiris, D. L. I. H. K., Duan, Y., Vandelanotte, C., Liang, W., Yang, M., & Baker, J. S. (2022). Effects of In-Classroom physical activity breaks on children’s academic performance, cognition, health behaviours and health outcomes: A Systematic Review and Meta-Analysis of Randomised Controlled Trials. International Journal of Environmental Research and Public Health, 19(15), 9479. https://doi.org/10.3390/ijerph19159479
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