Role of Exercise in children
Got surprised? Even children need to exercise? Yes, there is a definite need of physical activities and exercise in children. We always experience this on faces of parents when pediatricians give this advice at our Well Child Clinic, in Andheri, Mumbai. And, there are specific recommendations and guidelines around this topic!
Why do children need to exercise?
Most of the “Adult onset” diseases or lifestyle diseases have their roots in childhood. It is in childhood that the seeds of these deadly metabolic diseases like atherosclerosis, diabetes, stroke, obesity are sown. It is therefore of paramount importance that we look at all the factors which can impact development of these diseases like diet, nutrition, physical activities, exercise, healthy lifestyle, proper sleep and optimal mental health of children. Also, the epidemic of obesity is already there in children and thus there is an urgent need to focus on exercise in children.
Which professional bodies are recommending exercise in children?
Physical Activity guidelines for Americans have recommendations for exercise and physical activities in children. They published these as early as 2008 and revised them in 2018.
What would be benefits of exercise in children?
Reduced risk of overweight & obesity, improved bone health, improved cardiometabolic health, positive mental health, buffering the effects of stresses in life and more likelihood of continuing healthy lifestyles including exercises in adulthood are the benefits. Improved cognition and reduced rates of depression are also seen in exercising children.
Are there any differences in adults and children which can impact exercise in children?
- Their heart rates and respiratory rates are higher than adults.
- Their relative VO2 is more than adults! Though their absolute VO2 would, of course, be more.
- Children have lower anaerobic capacity than adults and hence they have limited capacity for high intensity exercises.
- Children have underdeveloped thermoregulatory system and hence more prone to heat illness during exercise. Proper hydration and exercising in thermoneutral environment are thus, essential.
- Medical examination & medical clearance before participating in exercise are usually not needed (unless specifically indicated) in children unlike adults.
I heard that if children and adolescents exercise then their height will remail less.
This is one of the most important myth surrounding exercises in children. It has been proved beyond doubt that all exercises, including resistance exercises, help children grow and these are helpful for their bone health.
How much physical activity and exercises are recommended for children?
There is no recommendation for kids below 3 years.
From ages 3-5 years: - it is recommended that these children stay active throughout the day, with minimum of 3 hours/day.
From 6-17 years: - 1 hour or more of moderate to vigorous physical activity per day with vigorous intensity exercises for at least 3 days/week AND resistance training & bone building exercises on at least 3 days/week.
What type of exercises are recommended for children?
Children need 3 types of exercises:
- Aerobic: running, bicycling, swimming, hopping, dancing
- Resistance exercises: unstructured like tug of war, climbing, playground equipment OR structured like using weights, resistance bands or body weight. 8-15 repetitions are needed till moderate fatigue. Begin with low volume (1-2 sets, low-moderate intensity of < 60% 1-RM). The most important aspect in children is the proper technique, proper lifting form and proper posture.
- Bone loading activities: like basketball, tennis, rope jumping, running.
What are the goals of resistance training in children?
One should be very clear (and make it clear to personal trainer as well!) that the aim of resistance exercises in children is not to increase muscle size or muscle hypertrophy, but to increase muscle strength, muscle function and muscle control.
What pediatricians at Smile Children Clinic in Andheri offer?
Expert pediatrician at our clinic offers complete guidance on child nutrition, children exercise program, sleep duration & sleep hygiene, and multiple preventive child health services including adolescent vaccinations.