Exercise is physical activity that's planned, structured, and repetitive for the aim of conditioning the body. Exercise consists of cardiovascular conditioning, strength and resistance training, and adaptability.
Exercise is important for improving overall health, maintaining fitness, and helping to stop the event of obesity , hypertension , and disorder . Surveys conducted by the Centers for Disease Control and Prevention (CDC) indicate that 61.5 percent of children aged nine to 13 years do not participate in any organized physical activity (for example, sports , dance classes) and 22.6 percent aren't physically active during their free time. According to the American Obesity Association, approximately 30 percent of children and adolescents aged six to 19 years are overweight and 15 percent are obese.
A sedentary lifestyle and excess caloric consumption are the first causes of this increase in overweight and obesity; regular exercise is taken into account a crucial think about controlling weight. Overweight and obese children and adolescents are at higher risk of developing several medical conditions, including the following:
Ø orthopedic complications, such as hip and knee pain and limited range of motion
Ø cardiovascular disease
Ø high cholesterol
Ø sleep apnea
Ø psychosocial disorders, such as depression, negative body image, and eating disorders
Clinical studies have shown that regular exercise has numerous benefits, including the following:
Ø preventing weight gain and maintaining healthy weight
Ø reducing blood pressure and cholesterol
Ø improving coordination
Ø improving self-esteem and self-confidence
Ø decreasing the risk of developing diabetes, cardiovascular disease, and certain types of cancer
Ø increased life expectancy
Exercise consists of cardiovascular conditioning, strength and resistance training, and adaptability to enhance and maintain the fitness of the body's heart, lungs, and muscles.
Cardiovascular conditioning involves moderate to vigorous physical activity that results in an elevated heart rate for a sustained period of time. Regular cardiovascular exercise improves the efficiency of the functioning of the heart, lungs, and circulatory system. For adults, aerobics within a target pulse range calculated supported a maximum pulse by age is suggested. For healthy children, cardiovascular exercise that elevates the guts rate to no greater than a maximum pulse of 200 beats per minute is suggested.
Cardiovascular conditioning activities should be appropriate for the age, gender, and emotional status of the kid . Examples of exercise that elevates the heart rate are bicycle riding, running, swimming, jumping rope, brisk walking, dancing, soccer, and basketball.
Strength and resistance training
Strength and resistance training increases muscle strength and mass, bone strength, and the body's metabolism. Strengthening exercises increase muscle strength by putting more strain on a muscle than it's normally familiar with receiving. Strength training can be performed with or without special equipment. Strength/resistance training equipment includes handheld dumbbells, resistance machines (Nautilus, Cybex), and elastic bands. Strength training can also be performed without equipment; exercises without equipment include pushups, abdominal crunches, and squats. Children as young as six years can participate in strength training with weights, provided they're supervised by a fitness professional trained in youth strength training. Child-sized resistance machines could also be available at some fitness facilities. According to youth strength training guidelines, children and adolescents should perform strength training for approximately 20 minutes two or three times weekly on nonconsecutive days.
Flexibility is vital to enhance and maintain joint range of motion and reduce the likelihood of muscle strains . Most young children are naturally more flexible than older children and adults and will instinctively perform movements that promote flexibility. As children age, they ought to be encouraged to still stretch. Flexibility is especially important for children and adolescents engaged in vigorous exercise (running, competitive sports). Stretching is best performed following a warm-up and/or at the completion of an exercise session or sport. One activity that promotes flexibility that's increasing in popularity for youngsters is yoga , within the sort of children's yoga classes or exercise videos.
Before a child begins any exercise program, he or she should be evaluated by a physician in order to rule out any potential health risks. Children and adolescents with physical restrictions or certain medical conditions may require an exercise program supervised by a healthcare professional, such as a physical therapist or exercise physiologist. If dizziness , nausea , excessive shortness of breath, or chest pain occur during any exercise program, the activity should be stopped, and a physician should be consulted before the child resumes the activity. Children and adolescents who use any sort of exercise equipment should be supervised by a knowledgeable fitness professional, like a private trainer.
A physical examination by a physician is vital to work out if strenuous exercise is acceptable or detrimental. Prior to beginning exercise, a correct warm-up is important to assist prevent the likelihood of injury resulting from tight muscles, tendons, ligaments, and joints. Appropriate warm-up exercises include walking, light calisthenics, and stretching.
Proper cool-down after exercise is important and should include a gradual decrease in exercise intensity to slowly bring the heart rate back to the normal range, followed by stretches to increase flexibility and reduce the likelihood of muscle soreness.
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