Exercise is one of the necessary activities for everyone, especially children who are in the developmental stage. So what are the benefits of exercise for children’s height and brain development?
Factors affecting children’s height growth
Studies have shown that human height is mainly determined by genetics, nutrition, exercise, rest, living environment…
In children, growth is regulated by two hormones: growth hormone (HGH) and insulin-like growth factor-1 (IGF-1). These two hormones control most of the body’s main activities including tissue regeneration, cell replacement, muscle-skeletal cell development, and stimulation of growth cartilage at the ends of bones. do increase the height overall.
Children develop the strongest height in the first 2-3 years of life and puberty
HGH is secreted in the blood which fluctuates throughout the day and is influenced by IGF-1, especially HGH secretion is most abundant and peaks after intense physical activity and during deep sleep.
The growth and development of children’s height takes place strongest in the first 2-3 years of life, and accelerates again at puberty (usually starting around 8-13 years old for girls and 9-15 years old). age for boys), then slows down after about 4 years from the onset of puberty. However, in some cases the growth plate is still developing, the growth can last until 20-21 years of age for women and 22-24 years of age for men.
Current status of children’s interest in movement
In fact, children today have access to science and technology at a very early age, spending a lot of time on electronic devices, leading to a lot of reduced physical activity, which can lead to danger. obesity, cardiovascular disease, reducing the ability to develop optimal height.
Infatuation with games from technology devices is also one of the big reasons why children are lazy
Many parents believe that the amount of exercise their baby has is appropriate when playing at home, when going to school. Parents also often think that children will naturally form motor skills when “coming of age” and do not understand important issues such as how much exercise is enough, whether movement helps brain development. are not. Therefore, many people only focus on nutrition but forget about environmental factors and health through exercise.
In fact, although children can form motor skills on their own, only to a low degree. Therefore, children need to be practiced, taught how to move properly and how to play games to develop comprehensively their abilities and qualities, contributing to the comprehensive development of both physical and mental health. physical and mental.
Benefits of exercise for height development
Many studies have shown a positive effect of physical activity on bone health, especially bone mineral content and bone density. Children and adolescents who are physically active have higher mineral content and bone density than other children. Therefore, a lot of exercise will help muscles, ligaments and joints develop, stimulate cartilage growth, create conditions for bones to grow long and strong.
In addition, regular physical activity will help children increase the activity of the circulatory system and metabolism, stimulate appetite, help beneficial intestinal bacteria work better, contribute to help the body absorb nutrients. better care.
Puberty is an important period of development. Approximately 26% of the mineral content in adult bones is accumulated in the 2 years around the time when bone growth is fastest. The increase in minerals contributes to increased bone density. Minerals accumulate on the surface around the bone, helping to develop the width of the bone. Increased bone width also contributes to increased bone strength.
Moving a lot will help the muscles, ligaments and joints develop, thereby helping children grow taller
The benefits of exercise for brain development
In addition to helping children increase height, physical development, movement is also an important factor to help children have a good and quick brain. Exercise activates the brain, improves coordination, listening skills and expression, delivers oxygen, water, and glucose to the brain, helping to optimize brain performance.
In addition, experts say that regular exercise also helps improve emotions, cognitive processes and memory, stimulates the development of blood vessels in the brain, enhances communication through synapses, Reduce stress, enhance memory and learning ability.
Some notes on exercise and exercise modes for young children
Movement is an essential activity in a child’s daily life, but in order for this activity to take place most effectively, parents need to pay attention to some of the following points:
- Keep your body fat percentage low: a high fat percentage interferes with the production of growth hormone.
- Avoid sugar and sweet foods, especially before sleeping or exercising: high blood sugar will increase insulin levels, inhibiting the secretion of growth hormone HGH.
- Eat foods containing amino acids and amino acids that support growth hormone: dairy products, soybeans, meat, fish, legumes, pineapple…
- Practice physical development exercises regularly, avoid exercises that cause exhaustion. The exercises must be designed with a scientific program, appropriate to the age and physiological development of the child.
- Parents should understand the importance of physical activity and promote motor skills by providing opportunities for children to be physically active:
Children under 5 years old are encouraged to lead an active lifestyle, participate in physical activity for at least 60 minutes a day and should not be active for less than 60 minutes at a time.
Preschoolers need to be encouraged to develop competence in basic motor skills, laying the foundation for future motor skills and physical activity. Children must have access to indoor and outdoor areas that fully meet recommended safety standards for gross motor activities such as running, jumping, climbing, etc.
Children and adolescents aged 6 to 17 years should do more than 60 minutes (1 hour) of moderate to vigorous physical activity daily. In addition, children should participate in an appropriate type of sport such as swimming, soccer, martial arts, badminton, etc. and maintain at least 60 minutes/week (for 5-10 year olds), 90 minutes/week (for children over 10 years old).
In Nutrihome Nutrition Clinic System, the process of examining, consulting and designing exercises to help support children’s height development is scientifically built, combined with a personalized nutrition regime by day/week/month, helping children achieve their goals. fast. Here, children and parents will also be consulted by leading nutritionists and advocates on questions related to height and brain development through movement, helping children to be healthy, smart and healthy. achieve the ideal body shape in the future.