The impact of exercise and physical activity in children and young adults for better health

by Prof. Anastasovski Ivan PhD

For children and young adults, exercise and physical activity means proper development, strengthening of the heart and maintenance of normal weight and blood pressure all resulting in reduced the risk of heart attack and stroke as they grow older. Children and young adults are naturally active, energetic, but if they are not encouraged to exercise and be physically active, they show tendencies of becoming inactive, focus on apathy and social media. The fact is that today, especially during the pandemic, children and young adults are progressively less physically active and in sitting positions while participating in ​​online teaching (or regular schooling), playing video games, watching TV, surfing the internet and using social networks.

For the reasons above we must stress that the type and amount of exercise and physical activity in children and young adults should vary based on their age. For children between 5 and 10 years of age, fun socializing, jointly with feelings of happiness and joy are normally sufficient. In young adults from 10 to 17 years of age, exercise and physical activity preferably with friends will significantly contribute to an increase in self-confidence, and at the same time will improve attention span, and thus, result in higher learning capabilities.

Using exercises and physical activities in children and young adults for about 30 minutes during the day will help improve their mental, physical & social health, while it will result in robust physical strength, proper socialization and overall happiness. All of it will aid in maintenance of healthy body weight, acquiring of new skills and with that healthier life habits.

Children between the ages of 5 and 10 should significantly reduce their time sitting, including the time they spend in front of the TVs, personal computers, tablets and mobile phones. The time in siting position should not exceed 2 hours per day (Anastasovski Ivan et al. 2013:124-144). If children and young adults have opportunity to do so and if it safe they should walk to school instead of taking a bus.  This way they will spend more time away from home, less time sitting and more time moving. They also will be learning during the process as they are now a part of the real world instead of being a part of the digital one. Research[2] has shown that with only 30 minutes of active exercise and physical activity, children and young adults not only improve productivity, but also their thought process. These two combined, under normal and safe circumstances, lead to proper decision making.

Note: Children and young adults should replace sitting in front of a computer and TV with some form of physical activity, such as: walking, running, cycling, skateboarding, rollerblading, sports, playing in the park, etc.

There are also studies SOURCE that suggest that if children and young adults exercise and they are physically active from early age, a positive impact is noted and it directly affects:

1. Proper body posture
2. Bone strength
3. Improvement in cardiovascular and respiratory functions

Significant benefits of regular exercise and physical activities for children and young adults are:

1. Exercise and physical activities result in cardiorespiratory fitness and are beneficial for the development and functioning of the brain and intellect
2. One session of exercise and physical activity before, during, and after school enhances academic skills
3. A session of moderately vigorous physical activity has direct positive effects on academic performance
4. Exercise and physical activity will not negatively affect academic performance and grades

There are numerous other benefits and some of those are:

1. Improvement in motor abilities
2. Improvement psychological well-being
3. Stronger cognitive development
4. Development social and emotional maturity.

In the long run, children and young adults who have a higher level of physical activity at early age have tendencies of remaining active in later phases of life.

In terms of the physiological benefits, cardiorespiratory and muscle fitness act as strong risk predictors for developing heart disease and type 2 diabetes later in life. Regular childhood exercise could keep these factors under control.

The positive effects of exercise are not limited to physical health. Regular physical activities and exercise can help develop important life skills, such as self-confidence, motivation and well-being. In addition, it can strengthen relationships with peers, parents, sports coaches, as well as promote social inclusion of those from various backgrounds, ethnic groups, sexual orientations, skill levels and or physical capacities.

Exercise and physical activity is a key determinant of energy expenditure, and are therefore fundamental to achieving energy balance and weight control. During childhood and adolescence, physical activity is essential for development of basic motor skills and musculoskeletal system.

Let’s repeat that children and young adults should have at least 30 minutes of daily physical activities, so that later during their adulthood they will keep benefiting from it. Children and young adults who are currently inactive should strive to meet these recommendations. However, we must admit that even a little bit of physical activity is better than none at all. Groups that are unable to perform the recommended time doing some kind of physical activity due to illness, should be evaluated by a professional and advised how to use alternate forms of it, which will fit their needs and be tailored specifically for them.

When we speak about the impact of exercise and physical activities on children and young adults, it is highly recommended to avoid the prevalent problem associated with the bodily image. Therefore, it should never be associated with weight loss. Exercise and physical activities have many benefits that have nothing to do with weight. Even though we are currently witnessing a tremendous increase in obesity among children and young adults that is now being tightly linked to physical inactivity which contributes to poor health. The attention should be taken away from unhealthy weight and focused on improvement of mental and physical health and well-being. This is simply achieved by encouraging and showing them how to exercise and be physically active.

Note: Physical activity and exercise are enshrined in the United Nations Convention on the Rights of the Child and Youth

Image credit: Lukas