These days kids hardly get any activity. Most school work involves sedentary activity and with television and video games as after-school pastimes, the temptation to sink into couch potato-land becomes pretty overwhelming for our kids. Check out these startling stats:
- Children today are approximately 40% less active than they were 30 years ago
- 20% of Canadian children and teens are overweight enough to threaten their future health
- A report in the Canadian Medical Association Journal states that the number of overweight children ages 6-11 has increased by 50% in the last 15 years and by 40% in those ages 12-17. Lack of exercise is considered a major contributing factor
- 40% of Canadian children already have at least one risk factor for heart disease and reduced fitness due to an inactive lifestyle
- Children spend an average of 26 hours a week watching television and also spend 25-30 hours a week sitting behind a desk
This is why schools should encourage a high level of physical activity. But did you know that the level of physical activity offered at any particular school is directly related to how teachers and principals view such things? If for example, they don't exercise regularly themselves, the children at their school may not be encouraged to join in such activity either. In fact, only 1/3 of Canadian schools offers physical activity to their students. But 71% of Canadians believe that quality physical education programs should be offered daily to all students.
Think about this. Our kids are in school for six to seven hours a day, five days a week. That's a lot of time to instill either a love or disdain for exercise. Parents should find out what their kids' school offers and if it isn't enough, don't be afraid to say so. Also inquire as to they type of physical activity your children are involved in.
- Make sure that the activity doesn't include traditional gym class routines like relays where everyone waits in line for equipment or their chance to perform.
- Make sure that the activity involves routines which keep everyone participating at the same time and aims for at least 20 minutes of continuous activity.
- Make sure that elimination type games are avoided which have the slowest or least skilled person "out" first - they're often the ones who need the most practice!
The American College of Sports Medicine guidelines for exercise and children are as follows:
- Children should be involved in daily physical activity like walking or cycling to and from school, performing household chores or running errands
- Children should exercise three times a week for at least 20 minutes with activities that require moderate to vigorous levels of exertion, like brisk walking, stair-climbing, racquet sports, jogging, dance, swimming laps, skating, cross-country skiing or cycling.
- For most children, it's fine to do 15-20 minutes of resistance or strength training sessions twice a week using higher repetitions (25 reps) and lower resistance as long as there's proper instruction and supervision
- Children should stretch on alternative days for 60 seconds each stretch
- Vary the activities to work different parts of the body
- Involve children in deciding what to do
Kids who exercise can experience the following benefits:
- Daily physical activity builds a healthy heart and stimulates muscle and bone growth
- Healthy, fit kids have more energy, sleep better and often have better eating habits than their sedentary peers
- One six year study found that the academic performance of students who exercised regularly had significantly improved compared to students who did not participate in regular physical activity
- It appears that children benefit from better concentration, memory, creativity, problem-solving ability and overall mood for up to two hours following exercise
- The Canadian Fitness and Lifestyle Research Institute states that exercise can boost a child's self-confidence and self-image. It also reduces aggression and decreases anxiety and depression.
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