First Author: AshleeR
Second Author: Marisa Vinson
No More Child Obesity!
In the United States today, more and more children are becoming obese. This must be stopped inorder to reduce the risk of heart disease and other diseases caused by obesity. The American Heart Association recommends that children and adolescents participate in at least 60 minutes of moderate to vigorous physical activity every day.
**JUST SOME FACTS**
According to the Centers for Disease Control and Prevention, 16% of childen (over 9 million) 6-19 years old are overweight or obese -- a number that has TRIPLED since 1980.
According to the Centers for Disease Control and Precention, over the past three decades the childhood obesity rate has more than doubled for preschool children aged 2-5 years and adolescents aged 12-19 years, and it has more than tripled for children aged 6-11 years.
Benefits of Exercise:
- have stronger muscles and bones
- have a leaner body because exercise helps control body fat
- be less likely to become overweight
- decrease the risk of developing type 2 diabetes
- possibly lower blood pressure and blood cholesterol levels
- have a better outlook on life
Children need to participate in aerobic exercises such as:
- Basketball
- Volleyball
- Soccer
- Swimming
- Running
- Hiking
Childen exercise daily and don't even realize it. For example:
a) Running around the playground at school. This shows endurance.
b) Playing on the monkey bars. This shows strength.
c) Bending down to tie shoes. This shows flexibility.
Parents need to be sure that their children are getting enough exercise, however you can have too much of a good thing!
Here are the current activity recommendations for kids, according to the National Association for Sport and Physical Education (NASPE):
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Age
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Minimum Daily Activity
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Comments
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Infant
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No specific requirements
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Physical activity should encourage motor development
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Toddler
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1½ hours
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30 minutes planned physical activity AND 60 minutes unstructured physical activity (free play)
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Preschooler
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2 hours
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60 minutes planned physical activity AND 60 minutes unstructured physical activity (free play)
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|
School age
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1 hour or more
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Break up into bouts of 15 minutes or more
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Types of Exercises for Children:
Jumping Jacks
This helps improve the arm and leg muscles
Step #1 Standing straight up with your feet together and your hands down by your side. Slightly bend your knees, then jump straight up while bringing your arms and hands together above your head moving your feet about two feet apart without bending your elbows or knees. Always land on the ball of your feet before your heal touches the floor.
Step #2 From last position in step #1 (hands straight up over your head and feet spread apart), slightly bend your knees and jump up while returning your arms to your side and your feet together.
Ski Jump
This helps improve the leg and arm muscles
From a standing position with your left leg and left arm in front of you and your right leg and right arm in the back, slightly bend your knees (running position). Jump up while swinging your arms and legs in the opposite direction before you land on the floor. You should now have your left leg and arm in back of you and your right leg and arm in the front. Now, jump up again while swinging your arms and legs in the opposite direction before you land on the floor. You should now have your left leg and left arm in front of you and your right leg and right arm in the back (original position). (when you become comfortable with these exercises, you may increase their effectiveness by adding ankle and wrist weights (1-3 lbs.) when performing them.)
Trunk Rotations
Improves the back, sides, and hips
From a straight standing position with your hands on your hips, rotate your upper body as far as possible in each direction. This exercise should be done with a smooth even motion. Do not rotate fast or jerk your body.
Forward Lunge
This exercise improves the quad muscles, ankles, and feet
From a standing position with your back straight up, step forward with your right foot as far as you can while keeping your back straight and your left toes on the floor. While keeping your back straight, slowly bend your right knee, lowering your body until your left knee touches the floor. Hold this position for 5 seconds then slowly straighten your right knee and step back to your original standing position. Repeat this for your left leg.
Parents can exercise with their children as well!! Here is a video on a few quick and easy exercises you can do with your child!
A simple exercise we all can do, especially childen.
GO FOR A WALK
Important!!
Overall make sure that children are developmentally capable of participating in an activity. Gradually increase the complexity of the skill once the child has mastered the simpler skill. Make sure childeren get plenty of water when exercising in the heat. Make sure they are dressed properly when exercising in the cold.
Comments (2)
James McCann said
at 10:46 pm on Dec 2, 2008
The statistics of childhood obesity are staggering. I had no idea that the number of children facing obesity has tripled since 1980. That is ridiculous. Also, the idea that a parent can exercise with their child at home is very intriguing. A child doesn't have to be athletic or play on a sports team to get exercise; a child should be getting exercie regardless of whether or not they participate in organized sports.
rmdillar said
at 7:30 pm on Dec 3, 2008
Ya those facts are crazy!! Children should be out playing on the play ground and walking. The example of exercises were very good examples!! The You tube video shows great ways to do exercises with kids! I never really thought of kids exercising because thier always running around but after seeing those facts they definetely need to start exercising!
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