Childhood is the best period for physical, cognitive, social, and emotional development. So, we must encourage children to play outside, ride bikes, and run and jump in parks. Regular exercise is vital for kids’ physical and mental health. However, at this age, they end up being sedentary. By sitting for long periods without much movement—they are likely to get many metabolic disorders, behavioral defects, and much physical, mental, and emotional harm.
In this article, we will explore prolonged sitting and lack of activity. We will also explore how these affect student health. Let us also know many ways to reduce your kids’ sedentary lifestyle. Follow them and give them the best life.
What is a Sedentary Lifestyle?
A sedentary lifestyle means staying in one place for over one hour with little activity. While it is inevitable for some adults, it should not be the lifestyle for kids. They are meant to play and have fun. Playing is crucial for their growth.
Side effects of prolonged sitting:
- Upon Legs and gluteal Muscles ( buttock muscles): Muscle wasting is a process of deterioration of the physiological activity. These large muscles are meant for walking, weight-bearing, and body stabilization. A lack of such activities will lead to a reduction in those muscles.
- Weight: Muscle movement affects body metabolism. This includes respiration, digestion, and excretion. Less movement means less metabolism, which leads to weight gain.
- Mental health: Depression and anxiety are highly linked to a sedentary lifestyle.
- Diabetes: Prolonged sitting or lying down leads to insulin resistance, which results in diabetes. Diabetes only opens the door to all other major concealed diseases.
- Upon Blood Vessels: Varicose veins form due to gravity. The blood pools in the lower legs, and the veins lose their tonicity. This causes spider veins, the 1st stage of varicose veins. Blood in the arteries causes arterial stiffness. It leads to circulatory problems.
- Cardiovascular ailments: Sitting harms the heart and other major organs. It’s highly linked to cardiovascular diseases. It does this by building up triglycerides and LDLs, which we call “bad cholesterol.”
Importance of Physical Activity in Children
Scientists have discovered the relationship between physical activity and immunity. In a day, if a child spends at least 3 hours outdoors playing, their immunity increases by 21%. Vitamin D production increases by 10% and they also have a high chance of getting the right circadian rhythm. In turn, they are less prone to various life-threatening conditions.
Lack of Physical Activity in Schools
With the increase in academic competition, many schools have removed physical education classes. This has led to a huge negative impact. It affects academic performance and physical and mental development. It also causes poor stress management. Lack of activity at school causes weight gain. It also causes vascular, hormonal, and metabolic disorders.
Physical activities at school can include throw-ball, volleyball, cricket, hockey, and basketball. They also include easy-to-moderate athletics like running, high jump, and long jump. These activities build your kids’ muscles. They also release dopamine and improve both their overall well-being and academic performance.
Ways to Overcome Sedentary Lifestyle in Children
In school, there must be mandatory implementation of some minimum hours dedicated to physical education in a week. The kids must be introduced to different games and sports. There must be sports events, fostering healthy competition among students. This will improve bonding, teamwork, loyalty, zeal, and sharing. Schools must also encourage and host inter-school sports events.
For the implementation of NCC, guides must be made compulsory. Here, kids can learn camping, trekking, and fire building. They can learn other survival skills, too. Parents and teachers must encourage the kids to join these clubs.
At home, changes in dietary habits are directly linked to a sedentary lifestyle—a reduction in the consumption of processed, salty, high-sugar, and fatty foods. Instead, replace them with high-fiber, natural home-cooked meals. Also, eat high-protein foods like dry fruits, white meat, and eggs. Protein helps nerves conduct better by improving body cholesterol. An increase in water intake must be practiced.
Drinking water helps with easy digestion and excretion of toxins, hydrating cells, improving immunity, and proper body growth and development.
Breaking Social Norms at School and Home
Social norms include prioritization of academics and grades over physical activity. This leads to more pressure to do well at school. It causes stress and a total lack of exercise causes poor stress, anger management, and overall declining health. Parents and teachers must normalize giving equal importance to both. This helps in improving health and academic performance.
Encourage your kids to do small chores alone. They can get water for themselves, clean their room, and water the plants, and so on. You can set an example by doing the same. Avoid using automobiles to go to a nearby grocery store; either go on a walk or use a manual bicycle. This way, your kids will learn to do the same.
Listen to their interest in physical activity and participate. If they want to go to a park or play some games outside, tag along with them. Choose an appropriate outdoor activity based on your child’s age. Avoid excess screen time. To do homework, encourage going to the library. Make reading a habit.
At Kangaroo Kids, we provide a holistic environment for your kids to learn, play and grow. We understand the importance of academics as well as the benefit of maintaining a healthy, active lifestyle for the overall well-being of your child. For admissions, contact us today.
