by david kelly | Oct 18, 2023 | Uncategorized
How it all starts
It’s a widely accepted fact that adults who lead sedentary lifestyles see a decline in fitness levels. This principle also applies to children; they need to consistently engage their cardiovascular and musculoskeletal systems to stay fit. Unfortunately, a concerning number of children today aren’t getting the physical activity they need. This raises a pressing question: If children adopt sedentary habits early on, how likely are they to become active adults? It’s also worth exploring the current fitness state of today’s children and understanding how it compares to previous generations.
A study conducted by researchers at Essex University provides some insights. When comparing the fitness levels of children from 2008 to those from 1998, the results were startling. The study involved 300 children undertaking a 20-meter shuttle run in 2008, and their performance was measured against results from 1998. The outcome was alarming: a typical 10-year-old from 1998 could outrun 95% of the children tested a decade later. Furthermore, today’s children take an extra 90 seconds, on average, to run a mile compared to their counterparts from three decades ago.
But that’s not the end of the concerning revelations. The same cohort from 2008 displayed a decrease in arm strength when matched against the 1998 group. On average, children from the latter had an arm strength that was 26% superior and boasted a hand grip that was 7% stronger. This finding on grip strength is particularly noteworthy because certain research indicates a correlation between weaker hand grip and increased risk of early mortality. Furthermore, the capacity of an average child to perform sit-ups has dwindled by 27.1%.
In essence, the physical prowess of children has seen a notable decrease over the years, and current indications don’t suggest an impending reversal of this trend.
The Impact of Physical Activity
“Even in the short term, the effects are remarkable,” observes Dr. Timothy Olds, Professor at the Alliance for Research in Exercise Nutrition and Activity, Sansom Institute, School of Health Sciences, University of Australia. “A single session of physical activity can enhance memory and bolster what’s known as executive function—essentially, our capacity to multitask and make decisions. Over the long run, consistent physical activity correlates with improved academic and school performance.”
Creating a Better Dynamic
Today’s children, when compared to past generations, exhibit reduced strength and diminished physical literacy. This means they struggle more with basic activities, from executing pushups to maintaining balance while running and simultaneously turning their heads.
This deficiency in physical literacy can hinder their ability to learn new sports and skills, reducing their enjoyment and motivation to stay active. When physical activities cease to be engaging or rewarding, children are less inclined to pursue them. This perpetuates a cycle of inactivity that becomes challenging to break.
Ask an 8-year-old why they exercise, and they’ll tell you it’s to have fun, make friends, and learn new things. They aren’t going to mention lowering cholesterol or reducing blood pressure. While educators understand these benefits, they aren’t the driving motivators for children.
Studies indicate that children who are active and engage in regular exercise are more inclined to continue these habits into adolescence and adulthood. By introducing enjoyable resistance training and promoting its participation among both girls and boys, both the sports and medical sectors can play pivotal roles in ensuring children grow up with a sustained commitment to physical well-being.
by david kelly | Sep 16, 2023 | Uncategorized
Why is Flexibility Crucial for Young Children?
Young children are naturally brimming with energy. Their days are filled with running, jumping, and almost constant movement. But why is it essential to nurture this intrinsic vigor and encourage a lifelong habit of physical activity? Furthermore, why are flexibility and stretching of paramount importance to them?Engaging in regular stretching routines not only ensures physical fitness for children but also fosters habits that will benefit their overall health and well-being throughout their lives.
Direct Health Benefits:
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Develops stronger muscles and bones.
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Enhances flexibility in joints, rhythm balance, and overall coordination.
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Boosts cardiorespiratory capacity, promoting greater endurance.
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Assists in maintaining a lean physique by regulating body fat.
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Reduces the likelihood of becoming overweight.
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Minimizes the risk of type 2 diabetes onset.
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Lowers both blood pressure and cholesterol levels.
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Improves the quality of sleep.
Social-emotional benefits
Improved self-esteem and confidence
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Gain practice and social skills interacting with peers they play motion games
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Will take risks, and be more willing to challenge themselves
Cognitive and thinking skills
The Importance of Stretching
Stretching exercises enhance flexibility, allowing muscles and joints to function effortlessly across their full range of motion. Everyday activities, such as reaching for a distant toy, practicing a split, or executing a cartwheel, provide kids with natural opportunities to stretch.
The benefits of maintaining flexibility are diverse:
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Injury Prevention: Proper stretching reduces the risk of injuries.
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Recovery: It aids in the body’s recuperation after physical exertion.
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Preparation: Stretching primes the body for optimal performance, whether in a game or any physical activity.
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Enhanced Blood Flow: It boosts circulation to the muscles.
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Improved Motion: Stretching optimizes the range of motion in joints.
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Temperature Regulation: It helps in regulating the body’s temperature, especially during physical activities.
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Sustained Flexibility: Regular stretching ensures that children’s bodies remain supple, maximizing the benefits of other exercises.
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Agility: A flexible body is more agile and can perform tasks more efficiently.
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Reduced Muscle Tension: Stretching alleviates muscle tension, providing a refreshing sensation.
The Significance of Beginning Early
The American Council on Exercise underscores an often overlooked phenomenon: From the age of around 6, as children start to sit more frequently at desks, their hamstrings begin to adapt to this prolonged, shortened position. As these children transition into their teenage years, extended hours in front of screens exacerbate this muscle tightness, affecting not just the legs but also the back, neck, and shoulders. The Nationwide Children’s Hospital further emphasizes that during pre-teens and early adolescence, rapid growth spurts can cause muscles to tighten. This period witnesses a race between swiftly growing bones and muscles that lag behind, often resulting in compromised flexibility.
It’s imperative to instill the habit of stretching in children from a young age to safeguard their long-term well-being. Simple strategies could be integrating stretching into playful activities or weaving them into routine physical exercises.
According to the National Association for Sports and Physical Education, children who are more active physically exhibit heightened academic motivation and alertness. When we teach kids the value of exercise and flexibility early on, we’re not just promoting a momentary benefit. Instead, we’re bolstering their chances of embracing these practices throughout their lives. As their fitness levels soar, so does their overall enjoyment.
In essence, by introducing them to these habits, we equip them with lifelong tools to enhance their health and overall life quality. They’ll cherish a life replete with healthy habits, robust physical well-being, and the skills to thrive.
And let’s not forget: Fit kids have more FUN!
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