News Herald – Juliann Talkington
Want a healthier, happier, smarter child?
Exercise may be the key.
Physical activity is known to reduce the risk of cardiovascular disease, diabetes and asthma. It also helps build bone density and healthy joints and muscles. And it improves sleep and reduces stress levels.
In addition, there are a number of studies that suggest exercise improves brain function. According to a paper published by Roy Shephard, Professor Emeritus at the University of Toronto, regular physical activity increases cerebral blood flow, changes hormone levels, enhances nutrient intake and improves attention. In the Neuroscience Newsletter, Andrew Cocke suggests that regular exercise can improve cognitive function and increase levels of substances in the brain responsible for maintaining neuron health.
With these amazing benefits, one would think exercise would be a top priority.
Unfortunately, most US kids are not getting enough exercise. On average, young people (ages 2 – 19) spend 5.5 hours a day on media related, sedentary activities. And the statistics for teens is even higher – six hours a day on media related activities. With so many hours of the day in front of a screen, it is not surprising that one in three children in the US is overweight or obese.
In an effort to make people more aware of the benefits of exercise, the US Department of Health and Human Services (HHS) released new exercise guidelines in 2008.
This group now recommends children and adolescents participate in at least one hour of physical activity daily. To ensure long-term participation, it is important to encourage physical activities that are age appropriate and offer variety.
Most of the exercise should be aerobic, but should also include muscle-strengthening and bone-strengthening components at least three days per week.
According to the HHS, aerobic activities involve rhythmic movement of large muscle groups and an increase in heart rate. Running, hopping, skipping, jumping rope, swimming, dancing, and bicycling are examples of aerobic activities.
Muscle-strengthening activities make muscles do more work than usual. The activities can be structured or unstructured. Unstructured activities include playing on playground equipment, climbing trees, and playing tug-of-war. Structured activities include working with resistance aids or lifting weights.
Bone-strengthening is produced by impact with the ground. Running and jumping activities fall into this category. Some common activities include volleyball, basketball and tennis.
So instead of turning on the computer or the TV, encourage your child to run, jump and tumble his/her way to good health, good humor and happiness.