Physical activity involves movement that uses skeletal muscles and requires energy expenditure. Children are recommended to participate in physical activity for at least 60 minutes daily. One of the most important benefits of physical activity for children is its impact on musculoskeletal health. Regular physical activity can help build and maintain strong bones and muscles and lower the risk of developing obesity and chronic diseases such as type 2 diabetes, heart disease, and some cancers. Impact-loading activities such as running, hopping, and skipping also help to stimulate bone growth and increase bone density, which is especially important during childhood and adolescence when bones are growing rapidly. Physical activity also helps develop coordination, balance, and agility and can positively impact children’s mental health by reducing stress and anxiety and improving mood and self-esteem (Physical activity for school-age children, 2020). It can also help them do better in school by improving concentration, focus, and overall academic performance.
Activities that get the heart rate up and involve large groups are the best for kids. Running, swimming, playing tag, biking, soccer, and jumping rope are great examples (Holecko, 2021). They help kids stay active and healthy and promote teamwork and social interaction. It is important to note that kids this age are still developing coordination, so activities that are too complicated or require split-second timing may be frustrating for them (Holecko, 2021). It’s best to stick with simpler activities that they can easily learn and master. Over time the kids gain endurance and flexibility, allowing them to try more challenging activities.
Resistance training is a type of exercise that helps build muscle and strength. It can be done using bodyweight, dumbbells, or resistance bands. Older adults can benefit from resistance training programs designed specifically for them (Fragala et al., 2019). When designing a resistance training program for the elderly, it is important to consider their individual needs and goals that target all muscle groups. The program should be periodized, meaning that it is divided into different phases with specific goals for each phase (Fragala et al., 2019). For instance, the program’s first phase might focus on building muscle endurance, while the second phase might focus on increasing muscle strength. It is also important to choose exercises that are appropriate for older adults. Multi-joint exercises are a good choice because they help to improve balance and coordination. Power exercises, which are performed at high velocities, are also a good choice for older adults because they help to improve muscle power.
One of the main reasons that older adults benefit from strength training is that it can help offset the age-linked loss of strength and muscle mass. This loss of muscle mass, known as sarcopenia, can lead to a decline in functional abilities and an increased risk of falls and injuries. Strength training can help prevent or slow the progression of sarcopenia by increasing muscle size and strength (Lopez et al., 2018). Another benefit is that it can help to improve bone density. This is important because as we age, we experience a natural decline in bone density, leading to an increased risk of fractures. Resistance training helps to stimulate the production of new bone cells, which can help offset this age-related decline in bone density (Lopez et al., 2018).
In addition to its benefits for muscle strength and bone density, resistance training can also help to improve joint function. Aging causes a decrease in collagen production, which leads to thinner skin and greater susceptibility to injury (Lopez et al., 2019). In addition, bones become more brittle and muscle atrophy. All of these changes can be mitigated by strength training, which can help to improve joint function and reduce pain.
References
Fragala, M. S., Cadore, E. L., Dorgo, S., Izquierdo, M., Kraemer, W. J., Peterson, M. D., & Ryan, E. D. (2019). Resistance training for older adults: position statement from the national strength and conditioning association. The Journal of Strength & Conditioning Research, 33(8).
Holecko, C. (2021). How Much Activity Does a School-Age Kid Really Need?. Verywell Family. Retrieved 22 April 2022, from https://www.verywellfamily.com/fitness-and-physical-activities-for-school-aged-kids-1257209.
Lopez, P., Pinto, R. S., Radaelli, R., Rech, A., Grazioli, R., Izquierdo, M., & Cadore, E. L. (2018). Benefits of resistance training in physically frail elderly: a systematic review. Aging clinical and experimental research, 30(8), 889-899.
Physical activity for school-age children. Raising Children Network. (2020). Retrieved 22 April 2022, from https://www.cdc.gov/healthyschools/physicalactivity/facts.htm.
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