Parents section
Exercise:
When we think of exercise, we think of going to the gym, running on the treadmill, lifting weights or swimming lengths in the pool, but for children, exercise means being physically active, even playing with friends outside counts as exercise. Irish dance class, football training, playing at lunch time and even out climbing trees are all excellent forms of exercise.
The Benefits of Exercise.
Regular exercise/ physically activity for children can:
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Help children have strong and healthy bones and muscles
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Have a leaner body as regular exercise helps reduce body fat
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Decrease the risk of developing type 2 diabetes, high blood pressure, high cholesterol and many other illnesses.
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Helps children form friendships and become socially accepted into different teams/ activities.
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Enable children to sleep better at night.
The three main elements of fitness:
If you have ever watched children playing with their friends in the yard, you will see them displaying the three main elements of fitness.
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Endurance – running away from the kid who is ‘it’
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Strength – crossing the monkey bars
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Flexibility – doing cartwheels and tumbles.
You should encourage your children to take part in many different activities to ensure that all three elements of fitness are worked on.
Endurance is developed mostly when children do aerobic exercise. During this type of exercise, the heart beats faster and the child breathes harder. When done regularly and for extended lengths of times, aerobic activity strengthens the heart and improves the body’s ability.
Examples of aerobic activity includes:
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Swimming
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Tennis
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Basketball
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Cycling
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Football
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Running
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Jogging
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Irish dancing
To improve your child’s strength, they don’t need to lift weights in the gym. Children use strength activities when they play. Climbing trees, using climbing frames, doing handstands, along with many more activities can help children become stronger.
Flexibility is an area which is improved by all aspects of physical activity. Stretching for the ball, extending the foot for dancing, climbing trees, doing the splits and running around allows the muscles and joints to bend and move easily through their full range of motion.
So how much exercise is enough?
As parents, you should make sure that our kids get enough exercise. So how much is enough? Kids and teens should get 60 mins or more physical activity each day. The HSE reported that children and young people (2 to 18 yrs) should be active at a moderate to vigorous level for at least 60 mins everyday.
Raising Fit Children
Physical activity, along with a healthy diet is key to a healthy lifestyle.
Here are some tips for raising fit kids:
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Encourage and help your children to participate in a variety of age appropriate activities.
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Encourage and establish a regular schedule for physical activity.
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Incorporate activity into daily routines, such as walking to school, weekly swimming lessons.
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Be a positive role model for your child, by embracing a healthier lifestyle yourself.
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Keep it fun!
