Children need proper physical exercise

Children need proper physical exercise

By Hario Tilarso

JAKARTA (JP): Physical activity is a healthy way to happiness
of both the young and the old.

Adults should follow some general rules when exercising. They
pertain to the length and level of fatigue reached or the
frequency of training in a week. Children's exercises can be
conducted a little bit differently.

We all know that children have not developed physically or
mentally and must not be regarded as small adults. Children's
organs have not developed completely.

Children continue growing until they are 18 years old. Boys
and girls follow a different growth pattern. Girls usually grow
faster than boys, and at the age of 13 most girls experience a
growth spurt. Boys catch up by the age of 15 or 16. According to
sports scientists, the growing process can be stimulated by
adequate physical exercise.

Research shows that active children develop better than
inactive ones. Most teachers agree that physical activity is good
for children because it helps them to mix with their friends.

Active, fit children concentrate better and this improves
their ability to learn. Physical education at school or extra
curricular programs are the main source of activity for Jakartan
children.

A good coach can conduct an exercise program that all children
love. Because children love to play, exercise should be in the
form of a game. Games that involve almost all the muscles in the
body are the best. The more muscles involved, the better the
exercise.

The basic movements are running, jumping and throwing. These
movements should be included in children's exercises. All the
games should be designed so the children don't know that it is
good for them.

Children can climb stairs or a rope ladder. This trains the
leg and shoulder muscles. Jumping with both legs across a low
obstacle trains the leg and also enhances balance. Playing catch
with a friend works out their shoulder muscles. Throwing also
improves accuracy.

If children exercise properly, their coordination will improve
and they will be able to perform any kind of movement. Their
motor skills will improve and it will be easy for them to do any
kind of work.

Applying time constraints for children is not practical
because they have enough energy to play as long as they desire.
It is nearly impossible to tell a child to stop playing because
their time is up. Usually they play until they don't have any
strength or desire left.

Some active children can play a long time. Parents and
teachers should be able to guide them so they exercise in the
proper way and are not in danger. Older children, aged 10 to 12
years old, can play competitive sports. At this age, children can
perform more intensive activities such as long distance running.
The run should be no more than two kilometers, because running
more than two kilometers can destroy the bone-growing plate and
impede growth.

Basketball, volleyball and football can be introduced because
these games are fun and also develop teamwork.

Swimming is very good because it is a non-impact activity that
doesn't destroy the bones. Swimming also involves many muscles,
including the chest, arms, abdomen, legs and back. Most children
love to play in the water.

The key to successful training for children is enjoyment.
Children must be happy doing the exercise, and this can be
achieved by adjusting the program to the situation and the
environment.

Strenuous and high performance exercises should be avoided
because children are not ready for it. The International
Federation of Sports Medicine has stated that specialization at
an early age is not recommended. Parents are advised not to push
their children to play high performance sports. If they do this,
their children will lose out on playing time and this is not good
for their mental development. These children will peak, but will
lose interest in sport and quickly quit.

Parents, teachers and coaches must work together to train
children properly and safely. Other experts, like psychologists
or physicians, may sometimes be required to help.

Kids should benefit both physically and mentally from
exercise.