Regular exercise offers many benefits for children, such as improving heart, lung, and bone health, and enhancing cognitive development.
Physical activity contributes to children's physical development and improves their overall health, reducing the risk of illness.
The recommended duration and type of exercise for children vary depending on their age and developmental stage. Preschool children (3-5 years old) should engage in physical activity such as outdoor play, with the duration depending on their physical condition and health.
Children and teenagers (6-17 years old) should engage in at least 60 minutes of moderate-intensity physical activity (walking, cycling, yoga) combined with vigorous-intensity activity (running, weightlifting, planking) each day, 3-5 days a week. Below are some of the benefits that regular physical activity provides for children.
Strengthen your heart
The heart needs physical activity to improve its function. According to the U.S. Department of Health and Human Services, strengthening the heart muscle through exercise can prevent heart disease, keep arteries and veins clear, and allow the heart to pump oxygen-rich blood more efficiently.
Exercise also reduces cholesterol and harmful fats in the blood, and lowers blood pressure. This also contributes to reducing the risk of heart attack and stroke.
Strong bones and muscles
Weight-bearing exercises such as running, jumping, and resistance training stimulate bone tissue growth and increase bone density. Increased bone density helps prevent osteoporosis.
Exercise also stimulates muscle fibers, leading to increased muscle mass and strength. Well-developed muscles support better posture, increasing overall physical performance.
Yoga practice is beneficial for children's physical and mental development. Photo: Vu Mai
Improve coordination and motor skills.
Physical activity improves children's coordination, balance, and motor skills. Activities involving body movement require children to flexibly coordinate muscles and move continuously. This promotes the development of neuromuscular connections and enhances motor skills.
Cognitive development
Exercise has a positive impact on cognitive function and academic performance. Physical activity increases the flow of oxygenated blood to the brain, enhancing cognitive abilities such as attention, memory, and problem-solving skills. This habit also helps children feel more energetic, active, and less tired throughout the day.
Improve your mood and emotions.
Physical activity promotes positive mental health and feelings of happiness in children. When exercising, the body releases endorphins, hormones that bring about feelings of well-being, reduce stress, anxiety, and symptoms of depression.
Regular exercise also helps improve physical fitness, fosters a positive self-image in children, and boosts self-confidence.
Improve lung function
Regular exercise helps increase lung capacity and facilitates easier airflow in and out of the body. This allows the body to take in more oxygen and expel more carbon dioxide and other waste gases, thus strengthening the respiratory system.
Exercise also prevents a decrease in oxygen intake, which occurs naturally with age or inactivity.
Weight management
Inactive children tend to consume more calories than they need. These excess calories accumulate as fat. Conversely, physical activity can burn calories, reduce fat, and lead to weight loss. Weight loss is good for the heart, and is especially beneficial if the child has diabetes.
Bao Bao (According to Parents, Medical News Today )
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