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EXERCISE AND KIDS (PART-3)
12/24/2008 - By Shweta Shah
How Much Exercise is enough for children?
Parents need to ensure that their kids get enough exercise. So, how much is enough? According to the 2005 dietary guidelines from the U.S. Department of Agriculture (USDA) and the Department of Health and Human Services (HHS), all children 2 years and older should get at least 60 minutes of moderate to vigorous exercise on most, preferably all, days of the week. In addition to providing more practical advice on providing a healthy, balanced diet, the new dietary guidelines also suggest that kids eat more fruits, vegetables, and whole grains. Here are the current activity recommendations for kids, according to the National Association for Sport and Physical Education (NASPE): Age Minimum Daily Activity Comments Infant No specific requirements Physical activity should encourage motor development Toddler 1½ hours 30 minutes planned physical activity AND 60 minutes unstructured physical activity (free play) Preschooler 2 hours 60 minutes planned physical activity AND 60 minutes unstructured physical activity (free play) School age 1 hour or more Break up into bouts of 15 minutes or more
Cardio activities:- ? basketball ? bicycling ? ice-skating ? in-line skating ? soccer ? swimming ? tennis ? walking ? jogging ? running Strength training activities:- If supervised by a well trained and certified instructor, strength training can be an important part of your child's fitness routine. Strength training or weight training exercises can lead to an increase in muscle mass. Since muscle burns more calories than fat, by increasing your child's muscle mass, it can make it easier for him to lose weight and/or maintain a healthy weight. However, children and adolescents should avoid the practice of weight lifting, power lifting, and body building, as well as the repetitive use of maximal amounts of weight in strength training programs, until they have reached around age of 15. Younger children, if well supervised, can perform less strenuous strength training exercises, especially if they do not lift heavy or maximal weights. Strength training exercises can be done after the cooling down period or on alternate days from their regular exercises and they can include: ? sit-ups ? crunches ? leg lifts ? pushups ? pull-ups ? lunges ? knee bends ? heel raises ? arm curls with free weights ? other exercises that involve lifting weights, either free weights or by using weight machines Flexibility exercises:- Can you touch your toes easily without yelling ouch? Most kids are pretty flexible, which means that they can bend and stretch their bodies without much trouble. This kind of exercise often feels really good, like when you take a big stretch in the morning after waking up. Being flexible is having "full range of motion," which means you can move your arms and legs freely without feeling tightness or pain. It's easy to find things to do for good flexibility: ? tumbling and gymnastics ? yoga
