Healthy Kids
Keep them active

By Jenifer I. Bassett, MD
Internal Medicine & Pediatrics
Southside Medical Clinic, Eau Claire

Is it important for kids to get exercise?

Yes! Physical inactivity is a major contributing factor for heart disease, stroke, obesity, diabetes, low HDL (the good cholesterol) and high blood pressure. Regular physical activity reduces the risk of death from these diseases, and from some types of cancer. It also helps control weight and contributes to healthy bones, muscles and joints. We think of these diseases as affecting adults later in life, but taking the action necessary to prevent serious health problems later in life starts with baby steps, literally.

Kids don’t have heart attacks and strokes, right?

It’s true. Kids very rarely have heart attacks and strokes and when they do, it’s usually due to genetic factors or medical conditions which will not be cured by exercise. But, inactive kids turn into inactive adults, and adults CAN develop serious health problems from a sedentary lifestyle.

Parents have a responsibility to get their kids moving at a young age. Studies have shown that kids who are physically active have more confidence and are less likely to be overweight. These same studies indicate that overweight kids have lower self-esteem and are more likely to be lonely, sad, nervous, depressed and think of themselves as less intelligent than their classmates. The decrease in self-esteem related to obesity leads to higher rates of self-destructive behaviors including abuse of alcohol and tobacco use.

What kind of exercise is good for my kids?

Any activity that gets children up and moving around is good for them. This includes individual or team sports, walking, swimming, bicycling, or dancing. Just running around in the yard or on a playground counts as healthy exercise. The American Heart Association recommends that children and adolescents participate in at least 60 minutes of moderate to vigorous physical activity each day.

Is there such a thing as too much exercise?

Yes and no. Use common sense. Make sure your kids are dressed appropriately for the weather when they’re playing outside. Be sure they’re in a safe place and have proper safety equipment (bicycle helmets, for example). Kids who are very inactive or overweight should increase their activity gradually. There are some children – adolescents, especially – who exercise excessively because they are overly concerned about their body weight and appearance. This is unusual. For the most part, kids will naturally limit their own activity levels and will not exercise to the point of harming themselves.

All right, I see that physical activity is good for my kids. How do I get them moving?

One of the most important things you can do is limit the amount of time your children spend watching TV and playing computer or video games. Not only are these sedentary (not physical) activities, but TV in particular exposes kids to a constant barrage of advertisements for high-calorie, low-nutrient foods that lead to obesity. Kids whose parents or siblings are physically active are more likely to be active themselves, so get out there yourself. Hiking, biking or skiing, yard games, golf and tennis are all activities that can be enjoyed by all ages and abilities. Let your kids choose activities they enjoy, and don’t use exercise as a punishment.

It’s important to teach kids early on that physical activity should be fun.

Okay, we’ll start… later.

Start now and the earlier, the better. The younger the child, the easier it is to teach good habits. Children who are taught lifestyle modifications are most successful when they start before puberty (approximately 11-13 years). There is some evidence that even in young babies, there are differences in how much physical activity they choose to engage in. Some kids will be naturally active and others may need an extra push.

But, they can’t play all the time. They need to be studying.

We want our kids to be prepared for a challenging world. They need time for studying and learning about life. Play is the way children learn. From earliest infancy, children explore their relationships with the people and objects around them. Allowing children to play encourages exploration and helps them develop strong verbal and problem-solving skills. Children do not need special toys or games. Let them develop their imagination and creativity. They need only a safe environment, a few household objects –such as lightweight pots and pans – and adequate supervision. Active, outdoor play during childhood is the primary means by which we develop strong bones and improve strength and coordination. Play with others allows children to learn cooperation and teamwork, which are essential skills in adulthood.

Get out there and play! It’s fun.

For more information, or to schedule an appointment with Jenifer Bassett, MD, Internal Medicine/Pediatrics,
Southside Medical Clinic Eau Claire » 715.830.9990