We all know how important exercise is for our kids physically. There’s plenty of evidence to show that exercise is an important key to reducing our risk major illnesses such as heart disease, stroke, diabetes and cancer.
Research also indicates that inactive children are likely to become inactive adults, putting young people at risk of developing life-threatening conditions such as heart disease and cancer.
There is also evidence that shows that regular physical activity is imperative for our children’s mental health as it can boost self-esteem, mood and sleep quality, making kids less prone to stress, depression and dementia.
Matthew Dewhurst, head triathlon coach at My Tri Club Dubai agrees saying: “Exercise has a huge potential to enhance everybody’s wellbeing. It can help provide you with a sense of pleasure or achievement.”
He adds that: “Participation in regular exercise increases our self-esteem and reduces stress & anxiety. Research has then showed us that children who get even 20mins of moderate physical activity in their day have increased attention, comprehension and learning ability over children who don’t. So, its benefit’s them at school too.”
Dewhurst says that there are four main benefits of exercise on children’s mental wellbeing and that these are that it reduces stress, plus helps depression and anxiety, it boosts a children’s self-esteem and lifts their confidence.
In addition, exercise can improve sleep and boost brain functionality.
But how much exercise is actually needed in order to drive these benefits?
“It can be difficult to put an exact number on because it very much depends on the age of a child, type of activity and the intensity of that activity,” Dewhurst says.
“That said,” he adds, “a rough guide would be for adolescents between six and 17 to get around 60 minutes or more of exercise each day and that a majority of the hour should be moderate to vigorous in intensity and their activities should happen in short bursts throughout the day.”
He also explained that: “These activities should be developmentally appropriate, fun and offer a range of variety. This exposes them to all different types of skills and muscle strengthening exercises.”
When it comes to younger children under five, Dewhurst says there isn’t really a specific amount of time that they should exercise, but that they should be encouraged to actively play several times each day.
Dewhurst says that exercise is a scientifically proven mood booster.
“Physical activity kicks up our endorphin levels. This is the body’s “feel good” chemical that is produced by the brain and spinal cord resulting in feelings of happiness and euphoria,” he says.
“This can be a result of improving endurance, losing weight, increasing muscles tone or very simply having an enjoyable time with friends or team mates.”
So we know that it’s important for kids to put down their devices and drag themselves off the sofa, but that’s easier said than done.
Dewhurst has some top advice to help parents get their children moving.
“Find something they love and enjoy! I’m a big believer in that there is a sport or exercise that each individual enjoys. So, get your children to try lots of different sports, when they really enjoy something, they’ll be asking you when they can go again.”
But he also cautioned that: “It’s important to note, we can all change our minds over time, if they start to not enjoy an activity, then help them find something else they enjoy.”
Ten ways to look after your children’s mental health
Exercise. Doing something that makes you/them happy or a sense of achievement!
Talk to friends. Whether that’s the catch up or talk about how you currently feel.
Be productive. Create a ‘to do list’ to achieve something each day.
Eat and drink well. This has such an effect on our mood.
Make time for yourself as well as friends.
Challenge negative thinking.
Surround yourself with people who make you happy and smile.
Get into a good sleeping pattern, you’ll be thankful.
Set yourself targets. Having something to aim for and a sense of achievement is important.
Remember, “it’s ok to not be ok. Talk to somebody you trust and feel like you can chat too.
