Pathologies derived from sedentary lifestyle and poor nutritional habits, such as obesity, are on the rise. In childhood, obesity can cause diseases such as high blood pressure or type II diabetes, which, in turn, are risk factors for cardiovascular disease. To avoid this, the child should play sports, which will help them to achieve balanced development of 안전놀이터.
Benefits of sports practice
- Collaborates in the maintenance of the ideal weight and prevents obesity.
- Lower the blood pressure figures.
- It prevents glucose elevations and reduces insulin needs in diabetics.
- It raises the level of good cholesterol (HDL) and lowers triglycerides.
- Improves agility, enhances reflexes, increases speed and strengthens endurance.
- It reduces the risk of suffering from osteoporosis.
- By increasing the circulating white blood cells, it defends the body from the development of cancer cells and infections caused by viruses, bacteria and parasites.
- Reduces anxiety and depression, and increases self-esteem.
- It can help children and adolescents not start smoking.
- It teaches to accept the rules, value companionship, fit in and take responsibility.
- The tendency to develop aggressive attitudes decreases.
- Stimulates academic performance.
- Helps to become aware of the body and its care.
What is the ideal exercise?
Fundamentally, aerobics that increase endurance, improve muscle strength and flexibility, and that do not involve musculoskeletal overload to avoid development problems. We detail the activities according to age:
Up to 8 years old. Games, psychomotor exercises, coordination and balance, exercises of sense of rhythm and space. March, jump, climb, dance.
From 8 to 12 years old. Exercises that contribute to general growth and development, increasing daily activities, and developing the main physical qualities (endurance, strength and flexibility). This period is very good to learn the technique of the different sports.
Between 12 and 14 years old. Increase the training of the technique of each sport movement and start some type of competition that maintains motivation through the game.
From the age of 14. The more specialized training should begin, increasing the volumes of load and training in general.
How long should it be done?
An investigation led by Dr. John Reilly, a professor at the University of Glasgow and a physician at Yorkhill Hospital (United Kingdom), concluded that daily sessions of at least 60 minutes are the most advisable.
Tips and Precautions
- Before starting any sports practice, a medical examination is recommended to evaluate the condition of the child or adolescent.
- If the child or adolescent is involved in a competitive sport, the medical review must be annual and carried out by specialists in sports medicine.
- Sports that require excessive use of physical force should be excluded.
- Exercise should always start in moderation, to intensify little by little.
- They must be hydrated, before, during and after sports practice.
- Changes in attitude to routine physical activity (more fatigue, increased dyspnea or any abnormality) should be consulted with the doctor.
- Long-distance running before maturity is discouraged.
- The obese must carry out a specific training plan before integrating them into competitive sports.
- Tall adolescents must do competitive sports that are not too demanding to attend to their harmonious muscular development.
How to motivate them to practice sports?
The team of researchers from the University of Michigan (USA), led by physiologist Audrey Hazekamp, offers the following recommendations in this regard:
Find activities that the child likes and exercises related to them.
That it doesn’t look like something programmed but fun games and activities.
Plan family activities that include physical activity as a central element: skating, dancing, bike rides, walking routes.
Contraindications to sports practice
Renal, hepatic, pulmonary, adrenal and cardiac insufficiency; acute infectious diseases while they last; chronic infectious diseases; uncontrolled metabolic diseases; organic-based hypertension; inflammations of the musculoskeletal system; diseases that cause asthenia or muscle fatigue and those that disturb balance or produce dizziness.
- Regarding the type of sport: retardation of growth and maturation; hemorrhagic diseases; abdominal hernias; history of head trauma or head and spine surgery; uncontrolled seizure disease; organomegaly; absence of a peer organ.
Regarding the medium:
- In the water: skin diseases, otitis, sinusitis and acute conjunctivitis.
- In hot environments: cystic fibrosis, hypohydration secondary to vomiting or diarrhea, alterations in acclimatization to heat and significant obesity.
- In cold and dry environments: