Dr Ong Eng Keow, Consultant Neonatologist & Paediatric Intensivist of Thomson Medical Centre shares his expertise on Benefits of Exercise for Children.

Just as we try to inculcate good habits in children, we should start our children on some form of exercise program from young so that they will continue such habits when they are adults. This is especially so in this generation of children where it is more cool to be playing computer games, hand-held games, watching TV than going outdoors to play. 

The change to a sedentary lifestyle has seen a rising trend of obesity in children and adolescence over the last two to three decades and the numbers have actually doubled over this period. In order for us to prevent this from happening, we need to make sure that our children eat healthily and exercise regularly. 

Benefits of Exercise for Children

Though all children will be involved in some form of physical activity throughout the day, there are still benefits in maintaining a structured form of activity that will build up their strength, endurance and flexibility. Not only will this keep them trim and fit, it builds up their self-esteem and prevents obesity, diabetes mellitus and hypertension later in life.

All children two years and older should get about 60 minutes of moderate to vigorous exercise daily. There are various sports that your child can participate in – walking, jogging, running, swimming, cycling, soccer, badminton, tennis, basketball, etc.

Precaution Against Injuries

Whatever exercise your child engages in, you should be aware of the possible injuries and how you can prevent them.

Children are susceptible to certain sports injuries because of their size and immature body. Their growing cartilage is prone to damage by repeated stress if the program is too demanding. They are more vulnerable to heat stroke, dehydration and hypothermia (very low body temperature) due to their underdeveloped sweating mechanism.

Therefore, outdoor exercises should be scheduled for cooler times of day and frequent fluid breaks are necessary. Proper footwear and apparel are also important to prevent foot injuries and adequate ventilation. The importance of warming up before and cooling down after the exercise cannot be over emphasized.

In case you are still wondering if exercise is necessary for your child, here are some facts you may wish to note:

MYTH:
Exercise will stunt my child’s growth

FACT:  Regular exercise does not affect your child’s height when done according to your doctor’s or coach’s instructions. In fact, it reduces body fat and increases muscle mass. However, they should not do resistance training with heavy weights until they have reached puberty.

MYTH:
Exercise makes my child tired and not able to concentrate on his work afterwards

FACT: Regular exercises keeps a child fit and allows them to sleep well and stay awake to concentrate on their studies during the day.

MYTH
Exercise is bad for children with asthma

FACT:  Regular aerobic exercises are good for children with asthma and help strengthen their breathing muscles and improve their fitness.

Written by: Dr Ong Eng Keow Consultant Neonatologist & Paediatric Intensivist M.B., B.S. (S’pore), M. Med (Paediatric), FAMS Singapore Baby & Child Clinic Thomson Medical Centre