Children and Fitness

Developing a habit of regular physical activity is a key to your child’s well being. It has a tremendous impact on physical, intellectual and mental development of a child. Children who are active at a young age are likely to remain physically fit as adults and they have a lower risk of developing heart disease or becoming Obese. Since physical activity ensures physical fitness, it sets the foundation for a long and healthy life.For young children, exercise will most likely come from playing and other physical activities they do.
Physical activity behaviors are usually established during early years of life. As a parent, it is very important to encourage your child to be physically active and develop a love for sports. The first step toward helping your child indulge in exercise is to let your child decide what physical activity she wants to do.If it is not fun and enjoyable, your child will not do it.

Why is physical activity important for your child? Most children need at least 60 min of exercise everyday. Consider the following benefits of physical activity for growing children:
Maintains healthy weight and less likely to become overweight. Helps build and maintain healthy bones and muscles. Reduces the risks of Cardiovascular disease and type II Diabetes. Lowers blood pressure and blood cholesterol level. Sleeps better at night. Helps manage stress and anxiety. Improves the ability to concentrate. Helps develop good social skills and coordination. Likely to perform better at school. Promotes higher level of self-esteem and self-concept.
Children and the sedentary problem Thanks to the modern lifestyle, children are becoming more sedentary. Gone are the days when you see children playing on the streets as they spend more time on electronic media, such as television, video games and computer. Children spend less time running and playing. The increasing popularity of fast foods and unhealthy eating habits with little physical activity affect your child’s body weight. Asa result, the cases of obesity or overweight amongst children are growing at an alarming rate. While overweight children are more likely to become Obese adults,the truth is that they are at risk for developing health conditions. Some overweight-related problems include: Increases the risk for high blood pressure, high cholesterol and type II Diabetes. Bone and joint problems. Liver and gall Bladder diseases. Prone to trouble breathing as pressure from excessive fat near the breathing passage restricts the air way. It results in drowsiness with a sudden arousal to grasp for air leading to disturbed sleep and sleep deprivation, which may cause daytime sleepiness and decreased activity.It also aggravates the chances of developing asthma. Overweight children tend to reach sexual maturity earlier than their ages. It may not be a health risk but put them to the risks that go with maturation before they may be prepared to handle them. Prone to low self-esteem and depression that stem from being teased and bullied by peers.

Motivating your child to be active Be a good role model. Your child is likely to learn from you if you are active and make physical activity a priority. Get the whole family involved. Plan activities that provide everyone with exercise and enjoyment, like walking or dancing. Make it a regular part of your daily routine Limit the amount of time your child spends on watching TV, video games and computer. Help your child find activities that she enjoys. Physical activity should be fun for your child. Your child will despise activities that are forced upon her. Encourage your family to embrace a healthier lifestyle by incorporating activity into daily routines. For example, make a habit to walk up the stairs instead of taking the elevator. Establish a regular schedule for physical activity. You can set aside time each day for playing games with your child. Gradually start adding new activities to the routine to make it more exciting. Let your child set the pace. Choose activities that will suit your child as every child’s ability and attention spans are different. Make your child participate in a variety of activities that are appropriate for her age. Encourage and praise your child’s effort. Educate your child about the importance of healthy lifestyle and physical fitness. If your child is overweight, help her find activities that she enjoys and not difficult for her as overweight children tend to feel uncomfortable about participating in certain activities. Choose presents like balls or outdoor play equipment for your child that encourages her to be active.

Age appropriate activities 0–2 years: Encourage active play and play with your toddler. 2–5 years:At this age, your child is too young to play most types of organized sports as she is beginning to master many basic movements.Teach your child basic skills such as running, climbing, jumping and sliding through fun games. Even dancing and supervised water play will help your child build in developing skills.
6–7 years:You can teach your child throwing, catching, striking and kicking skills though fun games as your child’s coordination and attention spans improve. Allow your child to make mistakes and learn from them. Modified versions of organized sports suitable for your child’s and ability can be considered. Encourage walking whenever possible. 8 years and above: Encourage participation in organized sports like soccer, swimming,tennis, etc. to help your child master more advanced skills. Let your child choose the activities she enjoys the most. Encourage cycling and walking as transport whenever possible.

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