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Exercise Benefits Children Physically and Mentally
A physically active child is a healthy child.
Physical
activity strengthens a child’s muscles and bones, prevents excessive weight
gain, and reduces the risk of diabetes, cancer, and other conditions.
However,
physical activity is also beneficial to the mental health of a child.
Experts
say physical activity allows children to have a better outlook on life by
building confidence, managing anxiety and depression, and increasing
self-esteem and cognitive skills.
“Exercise
also releases endorphins, which correlates to a happy child,” said Len
Saunders, physical health educator, and author of “Keeping Kids Fit” and “Buddy
and Bea.”
Both analyzed the positive effects of exercise on children’s mental well-being.
The Top 10 Benefits of Fitness Training for Kid’s
There
are many types of physical activity, including swimming, running, jogging,
walking, and dancing, to name a few.
Being
active has been shown to have many health benefits, both physically and
mentally. It may even help you live longer (
Here
are the top 10 ways regular exercise benefits your body and brain.
1. It can make you
feel happier
Exercise has
been shown to improve your mood and decrease feelings of depression, anxiety,
and stress (
It
produces changes in the parts of the brain that regulate stress and anxiety. It
can also increase brain sensitivity for the hormones serotonin and
norepinephrine, which relieve feelings of depression (
Additionally,
exercise can increase the production of endorphins, which are known to help
produce positive feelings and reduce the perception of pain (
Furthermore,
exercise has been shown to reduce stress and improve symptoms of anxiety (
Interestingly,
it doesn’t matter how intense your workout is. It seems that your mood can
benefit from exercise no matter the intensity of the physical activity.
In
fact, a study in 24 women who had been diagnosed with depression showed that
exercise of any intensity significantly decreased feelings of depression (
The
effects of exercise on mood are so powerful that choosing to exercise (or not)
even makes a difference over short periods.
One
review of 19 studies found that active people who stopped exercising regularly
experienced significant increases in symptoms of depression and anxiety, even
after only a few weeks
2. It can help with weight loss
Some
studies have shown that inactivity is a major factor in weight gain and obesity
To
understand the effect of exercise on weight reduction, it is important to
understand the relationship between exercise and energy expenditure.
Your
body spends energy in three ways:
- digesting food
- exercising
- maintaining body
functions like your heartbeat and breathing
While dieting, a reduced calorie intake will lower your metabolic rate, which can delay weight loss. On the contrary, regular exercise has been shown to increase your metabolic rate, which can burn more calories to help you
Additionally,
studies have shown that combining aerobic exercise with resistance training can
maximize fat loss and muscle mass maintenance, which is essential for keeping
the weight off .
1. It can make you feel happier
Exercise has
been shown to improve your mood and decrease feelings of depression, anxiety,
and stress
It
produces changes in the parts of the brain that regulate stress and anxiety. It
can also increase brain sensitivity for the hormones serotonin and
norepinephrine, which relieve feelings of depression
Additionally, exercise can increase the production of endorphins, which are known to help produce positive feelings and reduce the perception of pain
Furthermore,
exercise has been shown to reduce stress and improve symptoms of anxiety (
Interestingly,
it doesn’t matter how intense your workout is. It seems that your mood can
benefit from exercise no matter the intensity of the physical activity.
In
fact, a study in 24 women who had been diagnosed with depression showed that
exercise of any intensity significantly decreased feelings of depression (
The
effects of exercise on mood are so powerful that choosing to exercise (or not)
even makes a difference over short periods.
One
review of 19 studies found that active people who stopped exercising regularly
experienced significant increases in symptoms of depression and anxiety, even
after only a few weeks.
SUMMARY
Exercising regularly can
improve your mood and reduce feelings of anxiety and depression.
2. It can help
with weight loss
Some
studies have shown that inactivity is a major factor in weight gain and obesity.
To
understand the effect of exercise on weight reduction, it is important to
understand the relationship between exercise and energy expenditure.
Your
body spends energy in three ways:
- digesting food
- exercising
- maintaining body
functions like your heartbeat and breathing
While
dieting, a reduced calorie intake will
lower your metabolic rate, which can delay weight loss. On the contrary,
regular exercise has been shown to increase your metabolic rate, which can burn
more calories to help you lose weight.
Additionally, studies have shown that combining aerobic exercise
with resistance training can maximize fat loss and muscle mass maintenance,
which is essential for keeping the weight off.
SUMMARY
Exercise is crucial to
supporting a healthy metabolism and burning more calories per day. It also
helps you maintain your muscle mass and weight loss.
3. It is good for your muscles and bones
Exercise
plays a vital role in building and maintaining strong muscles and bones.
Activities
like weightlifting can stimulate muscle building when paired with adequate protein intake.
This is
because exercise helps release hormones that promote the ability of your
muscles to absorb amino acids. This helps them grow and reduces their breakdown.
As
people age, they tend to lose muscle mass and function, which can lead to an
increased risk of injury. Practicing regular physical activity is essential to
reducing muscle loss and maintaining strength as you age.
Also,
exercise helps build bone density when
you’re younger, in addition to helping prevent osteoporosis later in life.
Interestingly,
some research suggests that high impact exercise, such as gymnastics or
running, or odd impact sports, such as soccer and basketball, may help promote
a higher bone density than non-impact sports like swimming and cycling.
SUMMARY
Physical activity helps you
build muscles and strong bones. It may also help prevent osteoporosis.
4. It can increase your energy levels
Exercise
can be a real energy booster for many people, including those with various
medical conditions.
One
older study found that 6 weeks of regular exercise reduced feelings of fatigue
for 36 people who had reported persistent fatigue.
Furthermore,
exercise can significantly increase energy levels for people with chronic
fatigue syndrome (CFS) and other serious illnesses.
In
fact, exercise seems to be more effective at combating CFS than other
treatments, including passive therapies like relaxation and stretching or no
treatment at all.
Additionally,
exercise has been shown to increase energy levels in people with other
conditions like cancer.
SUMMARY
Engaging in regular physical
activity can increase your energy levels. This is true even in people with
persistent fatigue and those with serious health conditions.
5. It can reduce your risk of chronic disease
Lack of
regular physical activity is a primary cause of chronic disease
Regular
exercise has been shown to improve insulin sensitivity,
heart health, and body composition. It can also decrease blood pressure and
cholesterol levels
In
contrast, a lack of regular exercise — even in the short term — can lead to
significant increases in belly fat, which may increase the risk of type 2
diabetes and heart disease
That’s
why regular physical activity is recommended to reduce belly fat and
decrease the risk of developing these conditions
SUMMARY
Daily physical activity is
essential to maintaining a healthy weight and reducing the risk of chronic
disease.
6. It can help skin health
Your
skin can be affected by the amount of oxidative stress in your body.
Oxidative
stress occurs when the body’s antioxidant defenses cannot completely repair the
cell damage caused by compounds known as free radicals. This can damage the
structure of the cells and negatively impact your skin.
Even
though intense and exhaustive physical activity can contribute to oxidative
damage, regular moderate exercise can actually increase your body’s production
of natural antioxidants,
which help protect cells
In the
same way, exercise can stimulate blood flow and induce skin cell adaptations
that can help delay the appearance of skin aging
SUMMARY
Moderate exercise can provide
antioxidant protection and promote blood flow, which can protect your skin and
delay signs of aging.
7. It can help your brain health and memory
Exercise
can improve brain function and protect memory and thinking skills.
To
begin with, it increases your heart rate, which promotes the flow of blood and
oxygen to your brain. It can also stimulate the production of hormones that
enhance the growth of brain cells.
Plus,
the ability of exercise to prevent chronic disease can translate into benefits
for your brain, since its function can be affected by these diseases
Regular
physical activity is especially important in older adults since aging —
combined with oxidative stress and inflammation — promotes changes in brain
structure and function
Exercise
has been shown to cause the hippocampus, a part of the brain that’s vital for
memory and learning, to grow in size, which may help improve mental function in
older adults
Lastly,
exercise has been shown to reduce changes in the brain that can contribute to
conditions like Alzheimer’s disease and schizophrenia
SUMMARY
Regular exercise improves blood
flow to the brain and helps brain health and memory. Among older adults, it can
help protect mental function.
8. It can help with relaxation and sleep quality
Regular
exercise can help you relax and sleep better
With
regard to sleep quality, the energy depletion that occurs during exercise
stimulates recuperative processes during sleep
Moreover,
the increase in body temperature that occurs during exercise is thought to
improve sleep quality by helping it drop during sleep
Many
studies on the effects of exercise on sleep have reached similar conclusions.
One
review of six studies found that participating in an exercise training program
helped improve self-reported sleep quality and reduced sleep latency, which is
the amount of time it takes to fall asleep
Another
older study showed that 16 weeks of physical activity improved sleep quality
and helped 17 people with insomnia sleep longer and more deeply than the
control group. It also helped them feel more energized during the day
What’s
more, engaging in regular exercise seems to be beneficial for older adults, who
are often affected by sleep disorders
You can
be flexible with the kind of exercise you choose. It appears that either
aerobic exercise alone or aerobic exercise combined with resistance training
can both improve sleep quality
SUMMARY
Regular physical activity,
regardless of whether it is aerobic or a combination of aerobic and resistance
training, can help you sleep better and feel more energized during the day.
9. It can reduce pain
Although
chronic pain can be debilitating, exercise can actually help reduce it
In
fact, for many years, the recommendation for treating chronic pain was rest and
inactivity. However, recent studies show that exercise helps relieve chronic
pain
In
fact, one review of several studies found that exercise can help those with
chronic pain reduce their pain and improve their quality of life
Several
studies also show that exercise can help control pain associated with various
health conditions, including chronic low back pain, fibromyalgia, and chronic
soft tissue shoulder disorder, to name a few
Additionally,
physical activity can also raise pain tolerance and decrease pain perception
SUMMARY
Exercise has favorable effects
on the pain associated with various conditions. It can also increase pain
tolerance.
10. It can promote a better sex life
Exercise
has been proven to boost sex drive
Engaging
in regular exercise can strengthen the heart, improve blood circulation, tone
muscles, and enhance flexibility, all of which can improve your sex life.
Physical
activity can also improve sexual performance and sexual pleasure while
increasing the frequency of sexual activity
Interestingly
enough, one study showed that regular exercise was associated with increased sexual
function and desire in 405 postmenopausal women
A
review of 10 studies also found that exercising for at least 160 minutes per
week over a 6-month period could help significantly improve erectile function
in men
What’s
more, one study found that a simple routine of a 6-minute walk around the house
helped 41 men reduce their erectile dysfunction symptoms by 71%
Another
study demonstrated that women with polycystic ovary syndrome, which can reduce
sex drive, increased their sex drive with regular resistance training for 16
weeks
SUMMARY
Exercise can help improve
sexual desire, function, and performance in men and women. It can also help
decrease the risk of erectile dysfunction in men.
The bottom line
Exercise
offers incredible benefits that can improve nearly every aspect of your health
from the inside out.
Regular
physical activity can increase the production of hormones that make you feel
happier and help you sleep better.
It can
also improve your skin’s appearance, help you lose weight and keep it off,
reduce the risk of chronic disease, and improve your sex life.
Whether
you practice a specific sport or follow the guideline of 150 minutes of
activity per week, you will inevitably improve your health in many ways
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