How Important is Physical Activity During Childhood

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Date : 30-Sep-2017

I remember as a child I would love to play in the outdoors. Everyday my friends and I would spend at least an hours playing all kinds of games from hide & sick to kho kho to various other physically taxing games. But, today it’s sad that we hardly see kids playing in the outdoors.

Children of today’s generation are born with technology gadgets around them and by the time they are 5-6 years of age they are so hooked to these gadgets such as Ipads or laptop or mobile phone etc. Most are gaming addicts and are interested in indoor and cyber games than playing in the outdoors.

But, sitting at home in front of the computer or playing on the Ipad is not good for children. These have a bad effect on the child’s physical strength, growth and fitness. Children should play in the outdoors and exert themselves in physical activities for at least an hour (60 minutes) daily. This is the minimum that a parent should see to it that the child follows. And, you’ll soon discover all the easy and enjoyable ways to help your child meet this regime. Encourage your child to participate in activities that are age-appropriate, enjoyable and offer variety! ‘

Three types of physical activities are very important that every child must follow

1. Aerobic Activity

Aerobic activity should make up for most of your child’s 60 or more minutes of physical activity each day. This can include either moderate-intensity aerobic activity, such as brisk walking, or vigorous-intensity activity, such as running. Be sure to include vigorous-intensity aerobic activity at least 3 days per week.

2. Muscle Strengthening

Include muscle strengthening activities, such as gymnastics or push-ups, at least 3 days a week as part of your child’s 60 or more minutes.

3. Bone Strengthening

Bone strengthening activities include jumping rope or running, at least 3 days a week as part of your child’s 60 or more minutes activities in the outdoor.

Physical benefits of exercising:

If you are regularly involved in some kind of a physical activity it results in an increase in the (BMR) (Basal metabolic rate). BMR refers to the minimum amount of energy in the form of calories that our body requires to complete its normal functions such as breathing, breaking down food which we eat, Heart and brain functioning.

  • Joint mobility and flexibility.

Regular physical activity improves your joint mobility as well as flexibility.

  • Boost the immune system.

Regular and frequent exercising helps in boosting the immune system. Exercises help to flush bacteria out from the system and lungs which in turn help avoid the chances of catching a cold, flu, or other viral infections. Exercise temporarily increases the body temperature it may prevent bacterial growth.

  • Improve bone density

Physical exercise helps to improve bone density. If the bone density improves there is less chances of osteoporosis and fractures.

  • Better body composition

Body Composition is used to describe percentage of fats, muscle, bone and the water in the body. If we say better body composition it means more muscles and less fats, good bone weight and desired water level.

  • Exercise act as an anti-aging agent as well as increases life expectancy.

Proper and regular exercising and targeting basic components of fitness will result in stronger heart, good bone density, increase in muscles. As a result it will work as an anti-aging and because your body is functioning well and effectively, the life expectancy increases.

  • Low risk of heart attack and stroke.

Exercise helps to strengthen heart and the cardiovascular system. It improves blood circulation as a result it lowers the risk of heart attack and strokes.

Following are the some Mental Benefits of Physical Activity

  • Release endorphin.

  • When any person involves in physical exercise related activity it improves his or her mood, because our body release the chemicals which known as endorphins. Which create filling of happiness.

  • Exercise is a stress buster.

  • This is one of the most important benefits of exercise that is a good stress buster. This is not only reduce the physical stress but as well as mental stress .

  • Remedy for insomnia .

  • Regular involvement in an exercise is a medication alternative to improvement in sleep. Its remedy for the chronic insomnia .

  • Improves Memory and brain power .

  • Regularly engaged in proper physical activity helping sharpen memory and ability of learning new things rapidly and increasing brainpower.

  • Exercise Boosts Confidence

When person involve in the physical activity he will changes in his body when he see changes in the body defiantly the changes in the attitude the person will think more positively and productively as well as confidently .So we can say exercise boost confidence. Help in control or elimination bad addiction or habits.

When we exercise regularly our brain release dopamine which is critically important in rewards and motivation. Dopamine is a brain chemical messenger in brain that makes feel and do happy thing. So our habits of the bad habit turn into good habit due to exercise our brain release dopamine

Following are the some Social Benefits of Physical Activity

  • Improvement in the social status

  • When person involve in physical activity emotional health and confidence increase the social relationship is also improve.

  • Developing new contacts:

  • Participating in sports or group fitness activity will help to develop new contacts. If the person fit and healthy the appearance of the people of the society is also change towards that person is also positive.

  • Increase productivity and efficiency

If the person regularly exercising he is more productive and efficient future employee for the organization. Because he work think and act smartly

Tips to help kids get active

  • Encourage walking to school and getting active as a family .

  • Get them to cycle or run instead of getting a ride .

  • Ask them to walk the dog with you .

  • Have them carry the groceries from the market .

  • Encourage them to dance to their favorite music .

  • Replace computer and TV time with something active .

  • Build active opportunities into daily classroom routines and encourage students to join a school sport team .

  • Take kids to the playground or to the park to play.

  • Reduce screen time .

This will help them to achieve the physical fitness and stay fit which will help them throughout their life.


Sejal Shah ( About Her)

Expert Nutritionist

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