Exercise in the infant stage is important and its accomplishment is recommended because it helps to conserve the child’s health, preventing illnesses such as obesity; In addition, it favors the development of intellectual, motor and social capacities, promoting a good quality of life.
The practice of exercise in childhood provides several benefits for the development of the child, and must always be stimulated from an early age, preferably in a group, as this motivates him to continue with the activity and generates a habit that is reinforced by his peers. group.
In the event that the child has respiratory problems, heart disease or an inadequate weight, it is recommended to consult a pediatrician to carry out a clinical evaluation and determine if any special care is necessary at the time of exercising.
The main benefits of physical activity in childhood are:
1. Stronger Huesos
The best exercises to practice in childhood are those that produce some impact, such as running or football, because there is a better bone development in a short time, which reduces the risk of osteoporosis in adulthood and can be reflected even later in menopause.
2. Higher children
Physical activity favors child growth because when muscles are contracted, muscles respond by growing and strengthening; for this reason, active children tend to develop better and can be higher, compared to those who do not have any type of physical exercise.
However, the height of the child is influenced by genetics, for this reason, even the lowest or tallest children are always so because they practice or in physical activity, despite the fact that exercise has an influence.
See how tall you can be when your child is an adult.
3. Decreased risk of sedentary lifestyle in adult life
The child who learns to practice exercises from an early age, is having swimming classes, ballet or football training, is less likely to become a sedentary adult, improving his quality of life, as he reduces the risk of heart problems and events such as infarctions or ACV.
4. Improves self-esteem
Children who perform more exercises have greater self-esteem, are more happy, have more confidence and also like to share their achievements and feelings, which can also be reflected in their adult lives, making them more healthy adults. The facility allows them to demonstrate what they feel during the classes also helps priests and teachers to understand their frustrations, thus facilitating their daily dealings.
5. Adequate weight maintenance
Practicing exercise from childhood helps to maintain the ideal weight, being useful for those who are within the weight and also for those who need to slim down a little, since the caloric expenditure of exercise contributes to the burning of fat that can also be accumulated inside of your tiny blood vessels.
6. Prevent cardiovascular diseases in adulthood
Although cardiovascular diseases are not characteristic of childhood, performing regular exercise at this stage helps to prevent this type of disease in adulthood, reducing risk factors such as high blood pressure, increased insulin levels and excess fat.
Know if your child is within the most suitable weight for your age, putting your data in the following calculator:
What are the best exercises in childhood
All physical activity is welcome, for this reason, parents and children can choose together what activity to practice, taking into account the physical type and characteristics of the child, not all have the same aptitude for all. Some good options are:
- swimming: improves breathing and cardiovascular conditioning, but as it does not have an impact on bones, swimming does not increase bone density;
- Ballet: ideal for improving posture and increasing flexibility in muscles and joints, favoring a slim and extended body;
- Running: strengthens more huesos in comparison with swimming;
- Artistic gymnastics: it has a lot of impact, because it strengthens the huesos;
- Judo and Karate: it teaches to respect the rules and to control the movements and, in addition, as it has good impact, it is excellent to strengthen the huesos and stimulate the growth;
- Jiu Jitsu: due to physical contact, proximity with others and the need to look at the eyes of the companion during training, the child gains self-confidence and pierces shyness;
- Baloncesto: the rebound of the balloon helps to strengthen the huesos de los brazos;
- football: As it includes a lot of running, it is an excellent exercise to strengthen the bones of the legs.
In relation to bodybuilding, it is important to consult a pediatrician before starting the practice of this type of activity, being able to recommend that you go to the gym no more than 3 times a week and that the load is low, giving preference to a greater canity. of repetitions. In this way, the priests who like and practice weight training do not have to be afraid to enroll their children in gymnasiums, whenever the exercises are guided by competent professionals and are attentive to the mistakes that may be made during the performance of the exercises.
Which is the most suitable exercise according to the age
The physical activity that the child must perform varies according to the age, as indicated in the table below:
|age||ideal physical activity|
|0 to 1 year||
Play free air, run, jump, dance and jump the rope, with the purpose of helping the child’s motor development.
|2 to 3 years||
Up to 1 hour and average of physical activity per day, such as: swimming classes, ballet, martial arts, balloon games.
|4 to 5 years||
You can get up to 2 hours of physical activity per day, including 1 hour of planned exercise in classes and 1 hour of more playing free air.
|6 to 10 years||
They can start to compete as young athletes. You must perform at least 1 hour of physical activity per day, but you must not stop for more than 2 hours. It is possible to carry out periods of 3 x 20 minutes of each activity, such as games, riding a bicycle, jumping the rope, swimming, etc.
|11 to 15 years||
You can perform more than 1 hour a day and you can compete as athletes. The musculación can be recommended, but without excess weight.
more common risks
The most common risks during childhood exercise practice involve:
- Dehydration: This is due to the fact that children find it difficult to regulate their body temperature and, for this reason, it is more likely that there is dehydration if they do not drink liquids during the activity. For this reason, it is important that every 30 minutes of physical activity be offered at the child a water well or natural fruit juice, even if it is not available.
- Bone fragility in athletes: The girls who perform activities more than 5 times a week, outside of the year, in contrast to what they think, may have greater bone fragility due to the reduction of estrogen in the blood stream.
When the child follows the recommendations to drink during training, protect yourself from the sun and avoid the hottest hours of the day, the risk of dehydration decreases drastically.
Transforming physical activity classes into moments of pleasure, instead of hours of training for athletes, has more benefits during childhood because, in addition to not requiring much psychological effort, there is less risk of bone fragility due to excessive physical activity.
Benefits of exercise in children’s illnesses
Physical exercise is recommended despite the presence of some illnesses, as it provides benefits in addition to specific medical treatment, being recommended the guidance of a physiotherapist and a doctor for its performance.
|bronchial asthma||Reduce the frequency and intensity of bronchospasm caused by exercise|
|cystic fibrosis||Improves respiration and expulsion of secretions|
|Diabetes||Facilitates metabolic control|
|anorexia nervosa||behavior modification|
However, there are some illnesses in which the performance of exercise is not recommended, tending to be adapted individually to guarantee the well-being and not worsen the current condition, as in the case of hepatitis, chronic kidney diseases or meningitis, for example.
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