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Why kids need exercise

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Levels of obesity among children are still rising and the finger of blame is pointed firmly at poor diets and low levels of physical activity. So, if your kids know the TV schedule inside out but can’t run for the bus, it’s time to make some changes.

Why do kids need exercise?

Children should be physically active for many of the same reasons that adults should – but it might also be easier for your little ones to get into good habits now. Being physically active can have all sorts of meanings, from walking to school to playing team sports. Whatever type of activity your kids enjoy they’ll enjoy so many benefits:

  • Weight management - managing your weight is a question of balancing the amount of calories you eat with the amount that you use up and physical activity is the best way to burn up calories.
  • Strong muscles – exercise builds muscles and the more muscles you have, the faster you’ll burn up energy.
  • Strong bones - the type of exercise called ‘weight bearing’ is especially important for building strong bones. This means any exercise where you carry your own weight – walking, for example, but not swimming (swimming has other benefits, though). It’s important to build up strong bones because your bones tend to weaken as you age. Good diet and plenty of exercise during childhood and the teen years will build up bones to their maximum strength, which will last the rest of your life. This is particularly important for girls.
  • Coordination and balance – different sports need different skills but they’ll all improve motor skills – even walking to school will help children learn to judge speed and distance.
  • Sense of achievement – an activity doesn’t have to be competitive to foster a sense of achievement, just learning new skills and reaching your own goals will do it.
  • Confidence and good mental health – trying something new and finding an activity that you enjoy builds your confidence, while exercise has been shown to improve your mental health.
  • Social skills and friendships – sports clubs, dance classes, or walking groups are all great ways to make new friends who have similar interests to you. Kids can learn the value of helping newcomers and being part of a team.
  • Reduced risk of type 2 diabetes and heart disease – there are so many physical benefits of exercise, like reducing your risk of serious illnesses such as type 2 diabetes and heart disease.

How much exercise should kids do?

It’s recommended that children get at least 60 minutes of physical activity a day but it doesn’t have to be all in one go - they can do it chunks of 15-20 minutes throughout the day. Right now, almost one-third of boys and two-fifths of girls don’t do enough exercise.

How hard should the exercise be?

Ideally your child should be exercising at a moderate intensity – this means that it should make them a little out of breath and slightly sweaty.

Light exercise – you would usually be able to talk at the same time as doing light exercise - going for a walk or doing light housework is light exercise.

Moderate exercise – you should feel slightly out of breath and quite tired but not exhausted. A brisk walk or walking up a hill is moderate exercise.

Vigorous exercise –this will make you breathe rapidly. You’ll feel like you’re really pushing yourself hard, but without doing yourself any harm. Vigorous exercise could be jogging, cycling, swimming or weight training.

If you and your child haven’t exercised for a while it’s likely that you’ll get breathless quite quickly and your muscles will ache afterwards. This shouldn’t put you off - the more physically active you are the more your body can cope with exercise.


How can you help your child be more physically active?

Children are quick to pick up on messages from their parents so it’s important that they learn how to be healthy at home as well as at school.

Set a good example by doing exercise together – it’s a great way to improve your own health as well.

Encourage them to try something different. Not everyone enjoys competitive sports but there’s plenty more out there. 

 

  • Don’t drive your kids to school. Safety concerns are the main reason given by parents for not allowing their kids to cycle, so make sure yours are trained by visiting the National Cyclists’ Organisation.
  • If you don’t have bikes, why not walk to school? Your kids will learn about road safety, build physical activity into their routine, feel more awake in the mornings, spend time with their friends and learn about their surroundings. For advice on being safe while walking visit the Walk to School Campaign.
  • Tai Chi is a type of martial art which develops control, relaxation, co-ordination, balance and breathing.
  • Yoga stretches the body, develops breath awareness and relaxation. Some types of yoga are low impact but others are very demanding.
  • Swimming is fantastic exercise (at any age) and a great skill to have.
  • Gardening can be physically demanding and kids love to get involved. Try to get your hands on an allotment, or free up a patch in the garden, and grow your own veg.
  • Hiking or walking in the countryside will keep you and your kids fit and they can learn about nature as well.
  • Dancing at home or taking classes will improve health, co-ordination and confidence.

Osteoporosis

Everyone needs strong bones to last their lifetime but you have to build them up through exercise and a healthy diet (vitamin D and calcium are especially important nutrients in the diet).

Bone is thicker and stronger where needed and it can repair itself when it’s broken, but by the time you're about 30, bones get bit weaker each year. That’s why it’s so important to increase their strength while you’re young – childhood and the teenage years are the best time to build up your bones.

After a woman’s menopause, bones become weaker at a faster rate. This is because there’s less of the hormone oestrogen, which protects bones.

Unfortunately, girls tend to do less sport than boys during the important teenage years and sometimes go on restrictive diets which may mean that they don’t eat enough calcium and vitamin D-rich foods. The combination of poor diet and a lack of physical activity will mean that these girls’ bones never reach their maximum strength, and this puts them at risk of osteoporosis as they get older. Osteoporosis causes bones to become weak and fragile and much more likely to fracture and break.

Try some of the ideas above to encourage your daughter to become more physically active – once she’s found an activity she enjoys she’ll reap the rewards throughout her life.