Children and exercise

Exercise is just as important in children as it is in adults, but how much and what type of exercise is appropriate for children? The Centre for Disease Control and Prevention recommends that children get at least one hour of exercise daily. The type of exercise depends on the age and physical capability of a child.
Ages 2 to 3
Exercise can help toddlers improve their motor skills. Toddler gym exercise classes are appropriate but should emphasize fun and creativity. Young bones and muscles should not be stretched in a rigorous way as they are still developing.
Ages 4 to 5
As children’s motor skills develop, their gym classes can become more complex. Incorporating movements such as running, jumping and skipping. Introduction to different sports can start like gymnastic, ballet and athletics. It is important to keep the focus on fun and not competition.
Ages 6 to 12
Primary school children start to make more of their own decisions about how they want to exercise and what sporting activities they want to participate in. Thus exercise can be more sport specific but has to be limited to the physical capabilities of a child. It is recommended that children of this age not partake in a structured gym routine that can place strain on the developing skeleton. At this age the growth plates of the skeletal system is not fully fused and injury can easily occur when excessive strain is placed on the muscle and bones.
Ages 13-18
Adolescents may start gym and exercise in a more structured and activity specific manner that will more closely resemble their exercise regime as an adult. Weight and resistance training can be introduced at this stage but must not exceed a weight that will cause strain on the body. Thus it is important to take the build, strength and gender of an adolescent into consideration as a coach or a gym trainer. As a coach or trainer it is important to emphasize correct exercise techniques. When a child’s exercise program places too much strain on their developing skeletal system several types of injuries can occur especially injuries to the back. These injuries are almost always the result of using too much weight, resistance and incorrect exercise techniques. However smart strength training is absolutely acceptable—as long as it starts at the right age, the right exercises are chosen and that the child has an appropriate level of strength and mobility to perform the exercise.