Children need physical activity. Exercise improves sleep quality, posture, behavior, and concentration, and reduces the likelihood of being overweight and obese.
Being overweight increases the risk of developing a range of serious diseases later in life.
So, what kind of exercise do children need? Are they getting enough exercise, and how do we assess that?
Aerobic Exercise
What is Aerobic Exercise?
Any activity involving large muscle groups can be considered aerobic exercise, such as cycling, jogging, walking, skipping rope, swimming, and playing soccer, all of which are popular aerobic exercises among children.
To convert stored fat into energy, oxygen needs to be transported to make muscles work. Some low-intensity exercises can increase your heart rate to 65%–75% of your maximum heart rate.
Increasing your heart rate in this way forces your heart and lungs to work harder, keeping them in optimal condition. (Maximum heart rate refers to the number of times your heart beats at full capacity; it can be easily estimated by subtracting your age from 220.)
Not only children, but people of any age who regularly engage in aerobic exercise can reduce their risk of chronic diseases, including cardiovascular disease, type 2 diabetes, and high blood pressure.
Regular aerobic exercise can also help children improve their behavior and promote mental health.
Furthermore, children who enjoy sports are more likely to maintain an active lifestyle as adults, and good exercise habits will benefit them throughout their lives.
What do we need to do?
Activities: Cycling, running outdoors, dancing, swimming, etc.
Time: 60 minutes of moderate-intensity exercise daily; 20-60 minutes of vigorous-intensity exercise three times a week.
Family activities: Outdoor activities, walks, doing housework.
Exercise for Strong Bones
Weight-bearing exercise puts pressure on bones, helping to increase their strength. It's crucial to increase bone load and strengthen muscles through weight-bearing exercise, especially in late adolescence or early 20s.
In recent years, the reduction in weight-bearing exercise among children (particularly around puberty) may lead to weakened bone strength and insufficient bone density development. As children age, decreased bone density increases the risk of fractures.
Simple play and running, on the other hand, help maintain strong bones in children.
How should we do it?
Activities: Hopscotch, cycling, running, dancing, swimming, gymnastics, rope skipping, jumping, martial arts training.
Duration: Two to three times a week.
Family activities: Basketball or tennis, jogging, hiking.
Muscle-Strengthening Exercises
Muscle-strengthening exercises not only make children's muscles stronger and protect their joints from injury, but also improve their performance in physical activities. Applying stress to muscles helps increase muscle mass and make them stronger.
When doing muscle-strengthening exercises, it's like putting the muscles against resistance, causing micro-tears. At this time, the brain receives a "send energy quickly" signal, and the muscles can then repair and grow.
It's important to note that muscle training in the gym is not suitable for children under 16. Before their bones are fully mature, maximum weight-bearing exercises are detrimental to their health. Children should use age-appropriate equipment and progress gradually.
How should we do this?
Activities: Tree climbing or climbing playground equipment, lunges, horseback riding, dancing, tug-of-war, simplified push-ups (such as kneeling push-ups), sit-ups.
Duration: Two to three times a week, with intervals; do not do them consecutively.
Family Activities: Racket sports, rock climbing, swimming, mountain biking, systematic classes to improve flexibility (such as Pilates, yoga).
