by Rachel Perrier on 10 February 2015
The NHS Choices Website promotes exercise as a miracle cure and highlights the recommended dose for people of all ages. If we all participated in the correct daily dose of exercise we would reduce the risk of heart disease and diabetes by 50% and lower the risk of an early death by 30%. Children between the ages of five and eighteen are required to spend sixty minutes exercising every day and to remain active at all other times, as sitting down for too long can cause serious health issues.
Breaking Exercise into Small Chunks
Luckily exercise can be broken up into smaller segments so children can participate in many different physical activities everyday. At school children are active for a good proportion of the day and manage to exercise during play times, lunchtimes, forest activities and P.E. lessons. Many children participate in after school clubs that promote exercise so that during term time they are living active lives. Parents therefore need to consciously encourage the same opportunities for exercise during the school holidays so that children do not lose interest in exercise when they are at home.
Four Types of Exercise
The NHS Choices Website discusses four main types of exercise that children should be participating in these include; moderate intensity, vigorous intensity, bone strengthening and muscle strengthening. Exercise also improves self esteem, confidence and problem solving skills.
Moderate Intensity Exercise
Moderate intensity exercise increases the heart rate and breaks out a sweat. A good indication of whether you are exercising enough at this level is if you can still talk but are unable to sing the words to a song. Examples of moderate intensity exercise include:-
Walking to school
Playing in the playground
Riding a scooter
Cycling on the flat.
Vigorous Intensity Exercise
Vigorous intensity exercise increases your heart rate significantly, causes you to breathe hard and fast and you can't say more than a few words without pausing for breath. Examples of vigorous intensity exercise include:-
Muscle Strengthening Activities
Muscle strengthening activities involve exercise that require children to lift up their own body weight or fight against a resistance. Examples of muscle strengthening exercises include:-
Tug of war
Swinging on playground equipment
Bone Strengthening Activities
Bone strengthening activities involve an impact or tension force on the bones that promote bone strength and growth. Examples of bone strengthening activities:-
Jumping and climbing on playground equipment
Skipping with a rope
A good dose of exercise, encouragement and enthusiasm can guarantee children will grow up understanding the importance of living an active life.