As kids head back to school, it's important for parents to consider more than just academics. With busy schedules, ensuring that children get enough physical activity can sometimes be challenging. However, regular exercise not only helps kids stay fit, but it also plays a vital role in promoting orthopaedic health, cardiovascular health, motor-skills development, and cognitive functionality. Plus, playing in a group is a great opportunity for kids to socialize. Let's take a closer look at some of the ways exercising can benefit children.

Physical Growth and orthopaedic Health

According to the CDC, between the ages of 3 to 5, children should be active throughout the day. From age 6 to 17, children should be active for at least 60 minutes every day. One of the main reasons exercise is important for children is its impact on their physical growth, particularly in orthopaedic health. As children grow, their bones and muscles undergo significant changes. Exercise plays a critical role in ensuring that these changes occur optimally. Specifically, exercise helps with:

• Building Strong Bones:
  Bones are living tissues that adapt and grow stronger when subjected to the stress of weight-bearing exercises such as running, jumping, and climbing. These activities stimulate bone cells to increase bone density, which is crucial for preventing bone-related diseases such as osteoporosis later in life. During childhood, bones are more responsive to these activities, making this a vital period for developing a strong skeletal structure.

• Muscle Strengthening:
  Just as exercise strengthens bones, it also develops muscle mass and improves muscle tone. Activities like climbing, cycling, and playing sports challenge muscle fibers, leading to increased strength and endurance. Strong muscles support the joints, preventing injuries and contributing to better posture and overall mobility.

• Joint Health:
  Physical activity helps keep children's joints flexible. Exercises that promote flexibility, such as stretching, yoga, or gymnastics, help maintain the range of motion in joints, reducing the risk of stiffness or injury. Healthy joints are essential for an active, pain-free life, both in childhood and beyond.

Improved Cardiovascular Health

The heart is a muscle, and like any other muscle, it benefits from regular exercise. Aerobic activities such as running, swimming, cycling, and dancing enhance cardiovascular fitness by improving heart and lung function. These activities increase the heart’s ability to pump blood efficiently throughout the body, and ensuring that oxygen and nutrients are delivered to tissues and organs. An active lifestyle will help:

• Reduce Risk of Cardiovascular Diseases:
  Children who engage in regular physical activity are more likely to have healthy blood pressure, cholesterol levels, and body weight, all of which reduce the risk of cardiovascular diseases like heart disease and diabetes later in life.

• Weight Management:
  Exercise plays a key role in maintaining a healthy weight by increasing energy expenditure and helping regulate metabolism. Given the rising rates of childhood obesity, promoting physical activity is more important than ever. Children who exercise regularly are less likely to become obese, and this benefit often carries into adulthood.

Cognitive and Academic Benefits

Exercise doesn’t just help the body—it benefits the brain, too. Physical activity has been shown to improve cognitive function, which includes memory, attention, and problem-solving skills. These cognitive benefits are particularly important for school-aged children, and can help with academic performance. Some of the specific reasons to encourage children to stay active are:

• Brain Health:
  Exercise increases blood flow and oxygen delivery to the brain, which enhances the production of neurotrophic factors—proteins that support the survival and growth of neurons. This boost in brain health enhances children’s ability to focus, learn, and retain information.

• Stress Reduction and Emotional Well-being:
  Physical activity releases endorphins, which are hormones that promote feelings of happiness and well-being. For children, this means reduced stress, anxiety, and symptoms of depression. Exercise provides an outlet for energy and emotions, which can be especially beneficial for children who may struggle with emotional regulation.

Social and Emotional Development

Exercise also fosters social and emotional development. Whether through team sports, group activities, or family outings, physical activity offers children opportunities to interact with others, develop social skills, and build self-confidence.

Organized sports like soccer, basketball, or gymnastics teach children valuable life skills such as teamwork, communication, and leadership. These experiences help children learn how to work with others, resolve conflicts, and take on roles within a group.

Mastering a new physical skill or excelling in a sport can significantly boost a child's self-esteem. Achievements in physical activity—whether winning a game, mastering a new yoga pose, or simply improving at a skill—can lead to a positive self-image and greater confidence in other areas of life.

Overcoming Barriers to Physical Activity

While the benefits of exercise are clear, not all children have equal access to opportunities for physical activity. Schools play a vital role in providing structured physical education and ensuring that all children have access to exercise opportunities. Community initiatives that promote safe, accessible play spaces, such as public parks or after-school sports programs, are also critical for reducing disparities in physical activity among children.

Tips for Encouraging Physical Activity in Children

Sometimes it can be tough to motivate kids to be active. Here are some practical tips for parents and caregivers:

• Be a Role Model: Children are more likely to be active if they see their parents or caregivers leading an active lifestyle. Try to incorporate physical activity into your own routine and involve your children in family fitness activities such as biking, hiking, or even dance parties.

• Make It Fun: Exercise doesn’t have to feel like a chore. Incorporate games, challenges, and playful elements into physical activities. For younger children, relay races, scavenger hunts, or playground games can be a great way to get moving. For older kids, exploring different sports or dance styles might spark their interest.

• Encourage Active Play: Allow time for unstructured play every day. Whether it’s running around the yard, climbing on playground equipment, or playing tag with friends, active play allows children to explore movement in a fun and creative way.

• Provide Variety: Expose children to a range of physical activities, from sports to yoga to nature walks. This not only keeps things interesting but also helps them discover activities they enjoy and are more likely to continue.

• Incorporate Physical Activity into Daily Life: Active transportation, such as walking or biking to school, is a great way to build exercise into a daily routine. Additionally, involving children in household chores like gardening or sweeping can contribute to their daily physical activity.

• Limit Screen Time: Set limits on screen time and encourage outdoor play and physical activities.

• Celebrate Achievements: Acknowledge and praise their efforts, no matter how small.

• Prioritize Safety: Ensure that children wear appropriate clothing and safety gear for their activities, such as helmets for biking or the right shoes for sports. This protective gear can help reduce youth sports injuries. Teach them about warming up, cooling down, and staying hydrated to prevent injuries, including those cased by overuse.

Ready, set, go!

By prioritizing physical fitness, you're investing in a healthier, happier, and more successful future for your child. Remember, every child is different. The key is to find activities that your child enjoys and to make exercising a consistent part of their weekly routine. The pediatric orthopaedic specialists at CAO wish everyone a happy, healthy school year!