Introduction

Definition of exercise:

A form of physical activity or recreation usually carried out repeatedly within a specified time to increase the level of fitness and health.

Lack of exercise

Lack of exercise during childhood could  lead to:

• Overweight and obesity; 6% of children in Malaysia are overweight
• risk of Type 2 diabetes mellitus
• Increase risk of developing chronic diseases like heart disease and stroke in adulthood

Benefits of exercise for children

Benefits of exercise for children includes: . 

• Improves gross motor development by increasing muscle strength, tone and endurance
• improve balancing and joint flexibility
• reduce risk of overweight or obesity
• increase self-confidence and social skills
• improve cognitive development 
• improves cardiovascular system and prevent chronic diseases in the future
• improves attention and memory

Suggested activities and duration of physical activity for children

Exercise safety

• Use comfortable, appropriate clothing and foot-wear.
• Use safety devices e.g. helmet, goggles, braces, guard, pads etc.
• Avoid exercising within 2 hours after a meal.
• Drink adequate water before and at the end of the exercise to replace the water loss in sweating but avoid taking carbonated drinks.
• Avoid exercising in non-conducive environments e.g. too dark, hot weather, polluted air.
• Shower only after the body has cooled down and is not sweaty.
• Use a suit with a reflector when jogging early in the morning, at dawn or at night.
• Jog on the opposite direction of the traffic. Avoid exercising in heavy traffic areas.

Warming up before exercise

It is important to warm up before exercise:

• To warm up the muscles.
• Increase blood flow to the working muscles.

How to warm up? 

• Warm the muscles that are going to be used e.g. jog 2 – 3 minutes, swim slowly, cycle slowly.
• Stretching (15 minutes) – hold each stretch for 10 – 20 seconds. Stretch until the muscles feel tight, but don’t overdo it, because it will cause injury to the muscles.
• Specific exercise – practice skills e.g. kicking, throwing or other high-energy activities.

Cooling down after exercise

It is important to cool down after exercise:

• To relax the muscle.
• Get rid of waste products.
• Improve flexibility.

How to cool down:

• Slowly reduce the high-level activity.
• Go through the same stretching exercise.