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What leading organizations say about children and
exercise:
American Heart Association:
"Obese children are at an increased risk for obesity as adults. Successfully preventing or treating obesity in childhood may reduce the risk of adult obesity. This in turn may help reduce the risk of heart disease and other diseases."
"Physical activity helps with:
americanheart.org
The Surgeon General says:
"Physical activity need not be strenuous to be beneficial.
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Helps build and maintain healthy bones, muscles and joints.
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Helps control weight, build lean muscle and reduce fat.
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Prevents or delays the development of high blood pressure and helps
reduce blood pressure in some adolescents with hypertension.
surgeongeneral.gov
The American Heart Association recommends:
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All children age 5 and older should participate in
at least 30 minutes of enjoyable, moderate intensity activities every day.
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They should also have the opportunity to
perform a total of at least 30 minutes of moderate physical
activity 3 - 4 days per week.
The American Academy of Pediatrics says:
The development of a physically active lifestyle is a goal for all children. The opportunity to be active on a regular basis, as well as the enjoyment and competence gained from activity, may increase
the chances that a physically active lifestyle will be adopted.
aap.org
Benefits of Resistance Training:
In addition to the obvious goal of getting stronger, strength training programs may be undertaken to improve sports performance, rehabilitate injuries, prevent injuries, and it will enhance long-term health. Studies have shown that strength training, when properly structured with regard to frequency, intensity, and duration of program, can increase strength in preadolescents and adolescents.
Risks of Strength Training:
Strength training programs do not seem to adversely affect linear growth and do not seem to have any long-term detrimental effect on cardiovascular health.
Strength Training Guidelines:
If children or adolescents undertake a strength training program, they should begin with low-resistance exercises until proper technique is learned. When 8 to 15 repetitions can be performed, it is reasonable to add weight in small increments. Exercises should include all muscle groups and be performed through the full range of motion at each joint. To achieve gains in strength, workouts need to be at least 20 to 30 minutes long, take place a minimum of 2 to 3 times per week, and continue to add weight or repetitions as strength improves. If long-term health benefits are the goal, strength training should be combined with an aerobic training program.
Recommendations:
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