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Physical activity, children

Physical activity, children

Children and physical activity – a gift for life

Physical activity or sport has many advantages. The amount of time that young people, in particular, spend on physical activities can have a critical impact on their entire life. If children are used to moving and being active and are given the pleasure of physical activity, then it is very likely that exercise and sport will remain an important habit in later life.

Staying active and on the move, among other things, reduces the risk of being overweight and obese, it ensures better condition and heart health, healthy growth of bones, ligaments and tendons, it improves coordination and balance, contributes to better mental health and promotes relaxation, which in turn helps prevent chronic muscle tension and improve sleep – to name just a few effects.

Important for the development of muscles and bones

The fact that children are given the opportunity for regular and varied physical activity is crucial for normal growth and the good development of their muscle strength and motor skills. Movement is also very important for the skeleton. The skeleton is stressed during athletic training with weight loads such as running, jumping and walking. This strengthens the skeleton in the same way that strength training ensures stronger muscles. A passive lifestyle leads to thin bones with a low mineral content and reduced strength. The bone structure is complete at the age of 20. This means that possible failures in bone growth cannot be made up for in previous years.

Obesity in children and adolescents also leads to the formation of a higher number of fat cells than normal people, and a higher number of fat cells is a major risk factor for obesity. Regardless of how much weight you lose in adulthood, the number of fat cells in the body remains constant. This explains why it is so difficult to maintain weight after a diet.

More information about it here: The number of fat cells in the body develops in childhood and adolescence

Important for learning

In addition to the facts already mentioned, summaries of studies (meta-analyzes) indicate that physical activity has a positive effect against depression, anxiety and behavioral disorders in children and adolescents. There are also many indications that sporting activities lead to a strengthening of self-esteem, better social adaptation, greater confidence in one’s own abilities and greater satisfaction.

The results of studies from 2012 show that physically fit children use their brains more actively to solve complicated tasks than physically less fit children. So physical activity is also important for learning.

One hour a day is sufficient?

The World Health Organization (WHO) recommends physical activity of at least 60 minutes a day for children and adolescents. This activity can be moderately strenuous, such as walking, but should also include strenuous and invigorating elements, such as targeted exercise. 1

In July 2006, the authors of a large Norwegian-led study published in the recognized medical journal The Lancet indicated that one hour a day was not enough. In this study, the focus was on the relationship between the amount of physical activity in children and the risk of developing cardiovascular diseases in adulthood. The study concluded that those who are least active are most at risk of developing these diseases, while the most active children are at the least risk. The scientists involved in the study are convinced that the recommendations should be increased to 90 minutes of physical activity per day in order to achieve the best possible preventive effect. The intensity should be at least moderate, i.e. correspond approximately to a speed of 4 km / h. The authors also emphasize that one should not only rely on sport alone, since it only reaches those who are already interested and active in sport. 2

More information about this study can be found here: One hour a day is not enough

Physical activity in childhood and adolescence in Germany

According to a German survey (KiGGS Study Group: Department of Epidemiology and Health Monitoring at the Robert Koch Institute), around two thirds of adolescents between 11 and 17 years spent more than one and less than 5 hours a day using electronic screen media. More than a third (36 percent) of young people spend more than four hours a day in front of screens. The teenagers spend more time in front of the television than in front of computers and game consoles. Girls are more likely to use their mobile phones, boys are more likely to use the television. 3

The data was collected in 2014 in the first revision of the KiGGS study. Between 2009 and 2012, the RKI (Robert Koch Institute) interviewed around 16,000 participants over the phone. Many of the children were already part of the basic survey from 2003 to 2006. Data from the second wave are currently being collected and should be available in 2017.

In addition to daycare or school, 78 percent of children and adolescents between the ages of three and 17 do sports. Four out of five children are active for more than hours a week. 78 percent of three to ten year olds also play outdoors more than five times a week. When school starts, children move less outdoors, and teenagers play sports in clubs. The KiGGS results show that today’s 11- to 17-year-olds learned to swim on average with six and a half years. Socially disadvantaged children learn to swim significantly later or not at all. 3

Some train too much

Although many parents aim to motivate their child to do more, there are also children who exercise too much. Overtraining is one of the most common causes of injuries in children and adolescents who are active in sports. According to a report by the American magazine Pediatrics, overtraining can lead to burnout and harm the goal of making exercise training a lifelong, health-promoting habit. One factor that can contribute to overtraining is parents pushing their children to peak performance.

You can find more information here: Preventing overtraining in children and adolescents.

Social differences

As in the KiGGS baseline survey from 2003 to 2006, the first revision shows social differences. Girls from socially disadvantaged families in particular spend significantly less time than average in their free time. 3

Regardless of whether your child is not active enough or, on the other hand, trains too much, you have to intervene as parents and get your child on the right track. You are the most important role model for your child. Children behave instinctively according to their parents. Children are also very sensitive and accurately record parents’ opinions and attitudes towards exercise and nutrition. So you can give your children a positive attitude towards healthy eating and physical activity. In addition to the love and security that you give your children, this is one of the most important gifts that you can give your children for their whole life.

You can find more information here: They are the role model!

Recommendations for physical activity for children and adolescents

  • Children and adolescents should be physically active for at least 60 minutes every day. The activity should be of medium or high intensity. At least three times a week, high-intensity activities should be included to strengthen muscle strength and the skeleton.
  • Reduce the time the children and teenagers are sitting.

The activities should be as diverse as possible so that they ensure optimal development of physical fitness and have a positive effect on physiological properties such as condition, muscle strength, flexibility, speed, flexibility, reaction time and coordination. Through varied physical activities, fine motor and gross motor skills can develop. Regular physical activity also has positive effects on mental health, concentration and the ability to learn.

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Christina Cherry
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