Children And Exercise
June 10th, 2008 | 
Author: If you have a child of 6 to 8 years old that wants to start exercising and lifting weights, you may find yourself wondering what you should do. While some think it is perfectly fine for children to exercise, there are others that think differently.
The long and short of it is that yes, it is beneficial for your child to partake in exercise or a weight training regimen although there are a few things that you should keep in mind once this starts to happen.
No matter how you look at it, children aren’t minature adults and therefore you can’t use the same methods with growing children that you can use with adults, as children are different from adults emotionally, anatomically, and physiologically.
All children have immature skeletons, as their bones don’t mature until they get 14 - 22 years of age. With girls, exercise during childhood can have very critical effects on bone health that can last for their entire lives.
Children are often times vulnerable to growth related overuse injuries such as Osgood schlatter disease. Children have immature temperature regulation systems due to their having a large surface area compared to their muscle mass which will cause them to be more susceptible to injury when they aren’t properly warmed up.
Children don’t sweat as much as adults do, so they will be more susceptible to heat exhaustion as well as a heat stroke. Due to their low muscle mass and immature hormone system, it makes it harder for them to develop strength and speed. Their breathing and heart response during exercise are also different from an adults, which will affect their capacity for exercise.
On the other hand, young boys and girls can drastically improve their strength with weight training although opposed to adults, neurological factors instead of muscle growth factors are mostly responsible.
When you consider programs for children, first and foremost you should obtain a medical clearance. The first approach to designing a program is to establish a repetition range of 8 - 12 and keep the work load appropriate for the range.
You should ensure that workouts are spread out enough to have at least 1 - 2 full days of rest between workouts. The main focus when working out should be on the form of every exercise performed, and not on the amount of weight being lifted.
Before weight training, warm up and stretching should be done. Start your children off with light loads and then make adjustments accordingly. No more than 3 non consecutive exercise sessions should be done in a week. You should also see to it that they drink plenty of water before, during, and after exercise. Getting enough water is very important with exercise, as it is often times very easy to get dehydrated - especially with children.
Posted in Exercise
June 22nd, 2008 4:34 pm
I would like to mention another thing. You should always find the best exercise for your needs. For an example Running to reduce central obesity is not very successful.
June 26th, 2008 11:46 am
Many young kids when they see their parents pumping iron also want to get involved in weight lifting like their parents. some of these kids can get completely freaked out. I know of a kid who broke his a bone in his spine from such aggressive weight lifting. good article
June 26th, 2008 11:41 pm
Getting kids active and more importantly getting them to enjoy it , is one of the most important things a parent can accomplish. The earlier the better.
You can’t just chuck them a ball and say “have fun”, you have to get involved and make sure they like the sport they participate in.
Kids who get pushed into activities they don’t want to do will inevitably underperform and only gather negative experience and attitudes towards physical activity.
Conversely, when the child enjoys the physical activity a great deal, they learn the true value of sport and activity, as well as instilling a sense of satisfaction - Which will build active habits in the child.
Get ‘em young , make it fun and get involved.
Andrew Templar
http://www.thesolutionwebsite.com
June 27th, 2008 3:39 pm
I didn’t let my kids start using weights to get stronger until they hit 14 yrs old. When they finally started I made sure it was with light wieght that they could easily handle and enforced proper technique. My wife and I really pushed getting outside and playing to build strength and cardio. They just thought they were having fun!
June 29th, 2008 11:36 am
Yasitha, I really do not belive that you should worry to much about that. Fat is fat and calories are calories at the end of the day. Important thing is to find at fun and healthy way to burn those darn things.
And then of course not to let you or your children eat to many of them - no matter what kind they are!
July 9th, 2008 4:30 pm
I would imagine if a kid just plays a lot of sports or do daily activities would be great. Swimming is great cardio and it doesn’t put a lot of pressure on the kids bones or joints. Even just playing tag is good exercise for a kid.
August 12th, 2008 10:32 am
When you consider programs for children, first and foremost you should obtain a medical clearance. its a fact!
October 14th, 2008 1:55 am
Kids always like to do whatever the adults do so you can’t blame them neither can you help it. Just try to tell them patiently is what we can do… but some kids don’t listen… Nice article though, it seems small matter but it is not..
October 15th, 2008 9:01 am
Swimming is great cardio and it doesn’t put a lot of pressure on the kids bones or joints. Even just playing tag is good exercise for a kid
October 19th, 2008 1:51 pm
Enjoyment is the key with children. I found trying lots of different sports with my nephew helped, as he now plays badminton twice a week with his friends. Swimming is another good activity IMO, and also is a life saving skill.
Andy
Fitness Uncovered - Bodybuilding and Fitness
November 6th, 2008 3:26 pm
I guess you are right, if it is a very young child lifting weights and their bones are growing too fast and somewhat weak because of this it could be dangerous.
November 13th, 2008 2:17 am
I totally agree that you should get a medical advice first from your doctor. However, that is not necessary if the kid doesn’t have any health problems in general. Of course, if your kid is overweight, then I would STRONGLY recommend that you see a doctor first.
November 29th, 2008 2:52 pm
weight training is going a bit too far at such a young age, my kids play softball once a week and they go out running in an after school class. I think that’s enough?
December 12th, 2008 2:39 am
The whole idea of young kids doing weight training to me is strange. Why not just focus on speed and stamina exercises such as basic sports, running or even aerobics?
If a person is fit, strength/muscle bulk can be easily added.
Bluey
Laser Modules For Raves!!!
January 12th, 2009 3:47 am
Children must not been allowed to use weights and the very young age..Without advice from a certified fitness instructor.
January 17th, 2009 2:13 am
You have a lot of great information on this subject. I think it’s important that children get plenty of exercise since obesity has become an issue for these age groups recently. I do, however, think they should get out and play with other children their own age and run around having fun. I’d suggest that all parents who have children that want to start doing exercises consider all you wrote in this post and also possibly consult with their doctor as well.
February 18th, 2009 5:20 am
I think for the age children should consider the exercise in good time for their growth. and you need to teach in a healthy mind is they do is important
March 2nd, 2009 9:19 pm
Resistance training for children is FINE as long as you know what you’re doing. I coach Competitive boys gymnastics, and at age 9 they have some serious muscle definition.
Their bodies are different and need to be treated differently, for example they can see much more benefits out of higher reps than adults. So focus on that.
Try it!
flawlessfitnessbook.com/blog
March 7th, 2009 11:41 am
Very useful information about child exercise. I would like to add, mental exercise and yoga is also very crucial for the proper mental growth and development of confidence in the child.
March 8th, 2009 11:53 pm
Although exercise is a necessity for kids, I don’t think I’d want my kids lifting heavy weights.
As you say in the article, I would imagine that you could do a lot of damage if you let kids hit heavy weights before their body is ready for it.
March 24th, 2009 7:38 pm
My children love to ‘workout’ with me. I let them use my 5lb dumbbells and the treadmill and they have a great time! Plus, I don’t have to worry about them while I’m working out because they’re right there with me.
April 2nd, 2009 6:03 pm
Weight training for children 6-8 years of age risks damage to growth plates and to immature joints. Kids in this age range need short interval areobic activities and games that improve and develop balance, coordination, and ordinary fitness, but not weight training. Exercises that involve jumping, change of direction, tumbling, and other full range of motion activities are beneficial.
April 3rd, 2009 4:38 am
Obesity is one of the health problems we are facing nowadays that is due to wrong choice of food and inactivity that starts from childhood days that’s why parents must inculcate in their child’s young minds the importance of physical fitness. Exercise can be fun and exciting for kids, depending how their parents motivate them. As for me on their young age it’s not yet necessary for kids to have formal, vigorous exercise. Why not have a family exercise activity in which all of the family members can participate. Walking, fun games, jumping rope and ball games are just some of the activities the whole family can enjoy.
April 8th, 2009 1:27 pm
The social consequence of being overweight or obese can be as severe for adults as they are for children and adults may be equally ill-equipped to deal with them. Attitudes don’t help either. Children -must- start young or at least be aware.
April 10th, 2009 2:55 pm
Great read, this info will come in handy for me as a coach.
Thanks.
http://www.terryscarr.com
April 21st, 2009 6:17 am
Well this is a critical subject and we need to act with care and in an responsible manner.As far as children of age below 15 are considered I don’t think they have any need to do some specific exercise like yoga or going to gym.Weight lifting at this age is a strict no.The best exercise at this age group is normal jumping and games which generally children do at this age at school or in community play ground.Simple yoga exercises can be done after 15 but weight lifting I think should be taken after 20.
Thanks
John
April 22nd, 2009 5:56 pm
Exercise in little age will not be benefited. In this age they are growing up.
May 4th, 2009 8:53 pm
My daughter has been involved with dance for 3 years (she’s 6) and I’ve noticed that her muscular development and coordination are much finer than a lot of her classmates. I don’t know if I’d be too supportive if she wanted to start benchpressing, but the movement and athleticism of dance has really benefited her.
May 14th, 2009 12:58 pm
Well I think differently.
I think children at age upto 15 years should not go to gym or do any weight lifting exercises.Instead let them play in their schools and home gardens.
May 15th, 2009 5:31 am
This article is very informative. If you are getting your child involved in an exercise program. If you decide that exercise via a team activity is a good option then another item of caution may be warranted. Children’s teeth should be protected whenever possible during team sports that involve contact. For instance Soccer and Football.
Just wanted to remind people that it’s cute if your kid “loses there two front teeth” but not if they lose them because of a trauma incident.
October 26th, 2009 11:19 pm
Why would anyone ever question exercise or not to exercise. Kids naturally exercise through play(Jungle gyms, play yards, ect…).Unfortunatly, TV and computers have begun to replace play. Keep your kids healthy, send them outside to play whenever possible!
November 13th, 2009 12:14 pm
exercise weights are pretty dangerous for kids. i would rather let my kid play, run, jump and all the kiddy stuff.
November 19th, 2009 12:47 am
I agree. Even if your kids are too young to participate in the exercise or activity you engage in on a regular basis, I would suggest taking them with you to lay the foundation for leading a healthy, active lifestyle.
Tracy
December 14th, 2009 7:53 pm
I think children must not workout for more than three days a week. And also there should be a spotter.
April 23rd, 2010 11:40 am
Hello I’ve just posted a little something comparable relevant to Children And Exercise | Karen’s Free Health and Fitness Tips on my blog page a couple weeks ago. How small is the world wide web