Every child needs at least 60 minutes of exercise per day – an investment in the child's present and future health.

But while many parents are under the impression that children are naturally and spontaneously active, the exact opposite is often true.

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Research shows that more than 40% of South African children in grades 4 and 5 do not regularly engage in vigorous, physical activity. And, according to a US Surgeon General report, activity levels decline even further as grade levels advance.

By the time a child reaches puberty, she could be well on her way to becoming an unhealthy couch potato.

Result: substandard bone strength
As exercise helps to increase bone mineral density, kids who don’t get out and about enough may have substandard bone strength while growing up. A lack of exercise in childhood can also have long-term effects on bone mineral density, a measure of the amount of calcium contained in a certain volume of bone.

Osteoporosis is a serious health threat that affects thousands of elderly South Africans every year. The condition, which involves the loss of bone tissue, is largely preventable.

Although physical activity throughout the life stages can help prevent osteoporosis later on, the skeleton appears to be most responsive to the positive effects of exercise during the growth phases of childhood and adolescence.

Certain exercises more beneficial
Weight-bearing exercise seems to be of particular benefit when it comes to bone health. In fact, many studies have pointed to this positive effect.

An example is a study that looked at a group of young boys (with a mean age of 10,4 years), half of whom participated in 30 minutes of weight-bearing exercise three times a week for 32 weeks. The increase in lumbar spine, leg, and total body bone mineral density was twice as great in the exercise group as in the control group.

Other studies indicated that it could be even more beneficial for both kids and adults alike to "shock" or "surprise" the skeleton by jumping.

In a University of Oregon study, the hip bone density of marathon runners was compared to that of gymnasts, who regularly hit the ground jumping. The gymnasts had 30% more bone density than the runners.

What to do
Getting your child to exercise is an investment in his/her future bone health.

Here's a list of fun activities that will increase your kids' activity levels:

• Be active with your children by doing family hikes or going for bike rides.
• Encourage your children to participate in sports such as dancing or gymnastics.
• Make a point of walking with your kids more often – to visit friends or to have a picnic in a park close to your home.
• Put on some music and dance.
• Don't just take the car to the "wash-and-go" – ask your kids to help you wash it.

And remember, a balanced diet, which incorporates an adequate intake of calcium and other bone-boosting vitamins and minerals, should also be a priority. – (Carine van Rooyen, Health24)

References:
- Ganley T, Sherman C. Exercise and Children's Health. The Physician and Sportsmedicine. 28:2, 2000.
- Mahan LK, Escott-Stump S. Krause's Food, Nutrition, & Diet Therapy. 10th Edition.
 

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