Participating in exercise and team sports as a child is an important element of growing up physically, mentally and socially. For children who pursue regular physical activity, the health rewards are great:
Weight control — In the U.S. 1 in 5 children are overweight. With adequate exercise, children can avoid becoming overweight or obese grownups at increased risk for cancer, diabetes and heart disease.
Stronger bones — Exercise increases bone-mineral density during childhood, when the skeleton is most responsive. This reduces the risk of adult bone loss (osteoporosis).
A healthier heart — Less than half of children engage in enough activity to prevent future heart disease. Exercise can lower cholesterol levels in childhood and help control cardiac risk factors like fatty arterial plaque and high blood pressure.
Less risk of diabetes — Children who are overweight and don¹t exercise are at increased risk for type 2 diabetes, normally the adult-onset form. This disease is reaching epidemic levels among U.S. children.
Better mental health — Studies show physical activity improves young people¹s self-image and confidence and helps them cope with stress.
An active childhood lays the foundation for a lifetime of exercise and good health. For starters the best activity is one that your child will enjoy and do regularly. Good choices include team sports, outdoor games, flying a kite, walking the dog, helping with yard work or chores, and biking or skating.
The American Heart Association recommends a total of 30 minutes of moderate activities on most days of the week, and a minimum of 30 minutes of vigorous physical activity at least 3-4 days each week, to achieve cardiovascular fitness.
Some competition is okay if it's not allowed to dominate the activity. The primary goal is to get safe, fun exercise — sprinkled with plenty of high-5s for all who actively participate!