The Importance of Regular Exercise for School-Aged Children
Physical activity is a key contributor to overall health for people of all ages, but it holds particular importance for school-aged children. Between the ages of about 5 and 12, children experience significant developmental changes—both physically and mentally—that can be greatly supported by regular exercise. Below, we’ll explore why physical activity is vital for school-aged children, how much exercise is recommended, and how parents and educators can encourage more active lifestyles.
1. Supporting Physical Development
School-aged children are in a critical period of growth. Bones are lengthening, muscles are becoming stronger, and coordination is improving. Regular exercise supports this physical development by:
- Building Muscles and Bones: Activities like running, jumping, and climbing help children improve muscle strength, bone density, and joint flexibility.
- Managing Weight: Combined with proper nutrition, regular movement helps maintain a healthy body weight and can reduce the risk of childhood obesity.
- Enhancing Motor Skills: Coordination, balance, and agility are refined through sports and active play, laying a foundation for more advanced physical skills later in life.
2. Social and Emotional Benefits
Exercise often takes place in group settings—such as team sports, PE classes, or simply playing at the park—offering crucial social experiences. Through physical activities, school-aged children can:
- Learn Cooperation: Team sports and group games teach sharing, turn-taking, and supporting peers.
- Develop Self-Esteem: Setting and achieving fitness milestones, whether it’s running a bit faster or learning a new skill, can boost children’s confidence.
- Relieve Stress: Physical activity encourages the release of endorphins, which can help reduce anxiety and improve mood. Children who exercise regularly often report better emotional balance.
3. Cognitive and Academic Gains
Regular exercise doesn’t just strengthen the body—it also benefits the mind. Research indicates that physically active children tend to:
- Perform Better Academically: Increased blood flow to the brain and the release of growth factors can enhance concentration, memory, and problem-solving skills.
- Improve Classroom Behaviour: Short activity breaks during the day, sometimes called “brain breaks,” can help reduce restlessness and improve focus.
- Foster Creative Thinking: Exploratory play, like climbing, chasing games, or dancing, challenges children to adapt and think imaginatively.
4. Long-Term Healthy Habits
Children who grow up being active are more likely to maintain an active lifestyle into adolescence and adulthood. Instilling exercise habits early on:
- Shapes Future Behaviour: Kids who see physical activity as enjoyable rather than a chore are more inclined to continue it.
- Reduces Disease Risk: Long-term benefits include a lower likelihood of developing health issues like type 2 diabetes, high blood pressure, or osteoporosis later in life.
- Builds Resilience: Active children often learn to handle setbacks and persist through challenges—traits that can apply to many areas of life.
5. Recommended Amounts of Exercise
Health organisations such as the World Health Organization (WHO) and the Centers for Disease Control and Prevention (CDC) provide guidelines indicating that school-aged children (typically 5–17 years old) should engage in at least 60 minutes of moderate to vigorous physical activity each day. This can include:
- Aerobic Activities: Running, cycling, dancing, or swimming
- Muscle-Strengthening: Climbing, gymnastics, or resistance exercises using body weight
- Bone-Strengthening: Jumping rope, hopping, and playing sports that involve running and jumping
6. Practical Ways to Encourage Activity
Many children already get some exercise during school breaks or physical education classes. However, additional measures can help increase overall activity levels:
- Incorporate Activity into Routines: Walking or cycling to school, using stairs instead of lifts, or adding a quick dance break at home can promote movement without feeling forced.
- Organised Sports and Clubs: Team sports or extracurricular classes (e.g., martial arts, gymnastics) can keep children interested while developing specific skills.
- Free Play and Outdoor Exploration: Outdoor free play—whether it’s on a playground or in the backyard—allows children to learn through unstructured movements and creative games.
- Family Activities: Planning family hikes, bike rides, or weekend trips to a local park can make exercise a shared, enjoyable experience.
7. Overcoming Common Barriers
While the benefits are clear, not every family finds it easy to support consistent physical activity. Some common obstacles include:
- Screen Time: Excessive use of phones, tablets, or televisions competes with time spent in active play. Setting screen-time limits can help.
- Busy Schedules: Working parents or children with packed extracurricular calendars may struggle to fit in daily exercise. A few shorter bursts of activity throughout the day can still be beneficial.
- Lack of Resources or Safe Spaces: Not all communities have safe parks or accessible sports programs. In these cases, home-based or school-based exercise solutions—like online kids’ fitness videos or engaging indoor games—can fill the gap.
Conclusion
Regular exercise holds numerous benefits for school-aged children, from enhanced physical development and weight management to improved social skills, emotional health, and cognitive performance. By following guidelines from leading health organisations, parents and educators can promote a supportive environment where daily movement is an enjoyable routine rather than a daunting task. Whether through family hikes, organised sports, or simply active breaks during the day, encouraging consistent physical activity sets children on a path towards healthier, happier lives.
References (All Accessed 2023)
- World Health Organization (WHO) – Physical Activity for Children and Youth
https://www.who.int/news-room/fact-sheets/detail/physical-activity - Centers for Disease Control and Prevention (CDC) – Physical Activity Facts
https://www.cdc.gov/healthyschools/physicalactivity/facts.htm - American Academy of Pediatrics (AAP) – Active Healthy Living
https://publications.aap.org/pediatrics - National Health Service (NHS) – Physical Activity Guidelines for Children
https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-children-and-young-people - British Heart Foundation – Physical Activity in Young People
https://www.bhf.org.uk/informationsupport/support/healthy-living/staying-active
Disclaimer: This information is for general knowledge and does not replace professional medical guidance. If your child has unique health concerns or if you have questions about starting a new exercise program, consult a healthcare professional.
