Definition
Exercise is a physical activity that is planned, structured, and repetitive for conditioning the body. The exercise consists of cardiovascular conditioning, strength and resistance training, and flexibility.
Purpose
Exercise is essential for improving overall health, maintaining fitness, and helping to prevent the development of obesity, hypertension, and cardiovascular disease. Surveys conducted by the Centers for Disease Control and Prevention (CDC) indicate that 61.5 percent of children aged nine to 13 years do not participate in any organized physical activity (for example, sports, dance classes), and 22.6 percent are not physically active during their free time. According to the American Obesity Association, approximately 30 percent of children and adolescents aged six to 19 years are overweight, and 15 percent are obese.
A sedentary lifestyle and excess caloric consumption are the primary causes of this increase in overweight and obesity; regular exercise is considered an important factor in controlling weight. Overweight and obese children and adolescents are at higher risk of developing several medical conditions, including the following:
- asthma
- diabetes
- hypertension
- orthopedic complications, such as hip and knee pain and limited range of motion
- cardiovascular disease
- high cholesterol
- sleep apnea
- psychosocial disorders, such as depression, negative body image, and eating disorders
Clinical studies have shown that regular exercise has numerous benefits, including the following:
- preventing weight gain and maintaining a healthy weight
- reducing blood pressure and cholesterol
- improving coordination
- decreasing the risk of developing diabetes, cardiovascular disease, and certain types of cancers
- Bone health improvement can slow the loss of bone density
Mental health benefits of exercise:
- Improved mood and mental clarity
- Increased feeling of wellbeing
- Increased self-confidence
- Increased self-esteem
- Improved alertness
- Reduce anxiety
- Reduce stress
- Better sleep
Description
The exercise consists of cardiovascular conditioning, strength and resistance training, and flexibility to improve and maintain the fitness of the body's heart, lungs, and muscles.
Precautions
Before a child begins any exercise program, a physician should evaluate them to rule out any potential health risks. Children and adolescents with physical restrictions or certain medical conditions may require an exercise program supervised by a healthcare professional, such as a physical therapist or exercise physiologist. If dizziness, nausea, excessive shortness of breath or chest pain occurs during any exercise program, the activity should be stopped, and a physician should be consulted before the child resumes the activity. Children and adolescents who use any exercise equipment should be supervised by a knowledgeable fitness professional, such as a personal trainer.
Preparation
A physical examination by a physician is important to determine if strenuous exercise is appropriate or detrimental. Before beginning exercise, a proper warm-up is necessary to help prevent the possibility of injury resulting from tight muscles, tendons, ligaments, and joints. Appropriate warm-up exercises include walking, light calisthenics, and stretching.
Aftercare
Proper cool-down after exercise is important and should include a gradual decrease in exercise intensity to slowly bring the heart rate back to the normal range, followed by stretches to increase flexibility and reduce the likelihood of muscle soreness. Following vigorous activities that involve sweating, lost fluids should be replaced by drinking water.
Risks
Improper warm-up and inappropriate use of weights can lead to muscle strains. Overexertion without enough time between exercise sessions to recuperate also can lead to muscle strains, resulting in inactivity due to pain. Some children and adolescents may be susceptible to exercise-induced asthma. For children and adolescents who perform high-impact activities, such as running, stress fractures may occur. Dehydration is a risk during longer activities that involve sweating; children and adolescents should be supplied with water during and after activity.
Normal results
Significant health benefits are obtained by including at least a moderate amount of physical exercise for 30 to 60 minutes daily. Regular physical activity plays a positive role in preventing disease and improving overall health status. For children and adolescents just beginning an exercise program, results (including weight loss, increased muscle strength, and aerobic capacity) will be noticeable in four to six weeks.
Parental concerns
Given the increasing prevalence of overweight and obesity in children and adolescents, parents need to encourage regular exercise and serve as role models by exercising themselves. Television, computers, and video games have replaced physical activity for playtime for the majority of children. Parents should commit to replacing sedentary activities with active indoor and outdoor games. For busy families, exercise can be performed in multiple 10- to 15-minute sessions throughout the day.
Physical activities should emphasize basic movement skills, imagination, and play for children aged two to five years. Examples of appropriate activities for this age group include rolling and bouncing a ball, jumping, hopping, skipping, mimicking animal movements, and pedaling a tricycle.
Physical activities should emphasize basic motor skills and more complex movements (eye-hand coordination). Non-competitive group sports or classes are appropriate for this age, and parents should focus on helping their children find an enjoyable physical activity.
good for human health
You must be logged in to post a comment.