If regular physical exercise is advised for adults, for children and adolescents this practice is truly essential. Throughout young people's growth, physical activity strengthens this robust development, also contributing to mental and emotional well-being.
Furthermore, it is much easier to start establishing routines with the younger ones, who have a greater predisposition to form healthy habits that can last into adulthood.
Personal Trainer Isabel Lopes spoke with BOOMFIT and shared the importance of appropriate physical training for this age group, offering valuable insights on how to ensure young people make the most of their exercise routines.
The Benefits of Physical Exercise for Children and Adolescents
For Isabel, physical exercise brings very broad benefits for children and adolescents: “Regular practice strengthens muscles and bones, improves coordination and balance, and helps control weight, preventing childhood obesity.” In terms of cardiovascular health, exercise contributes to an “improvement” of “heart and lung function,” as well as “regulating blood pressure and cholesterol levels,” reducing the risk of future heart diseases.
In the cognitive field, physical exercise has a positive impact on “concentration, memory, and problem-solving skills,” which can directly reflect on school performance.
From a social perspective, group activities promote teamwork, empathy, and communication, as well as facilitating new friendships: “Early involvement in physical activities establishes healthy lifestyle habits, preventing chronic diseases and increasing the chances of these habits being maintained into adulthood.”
When asked about strength training, the professional clarifies that strength training can be safe for children starting from 7 or 8 years old, provided that training is supervised by a qualified professional and adapted to the child’s developmental level: “The priorities should be correct technique and motor coordination, not lifting heavy loads, using bodyweight exercises and light weights.” According to the Personal Trainer, this type of training can offer significant benefits, such as “muscle strengthening, increased bone density, improved motor skills, and increased self-esteem, along with reduced injury risk.”
Thus, according to Isabel, what is most advisable for children between 7 and 12 years old is that the focus should be on “coordination, technique, and basic motor skills,” using “playful exercises and light loads.” For adolescents between 13 and 18 years old, training can be more intense, with a “gradual progression of loads and a focus on sports performance and muscle mass increase.”
Varied and Fun Physical Exercise
For Isabel Lopes, keeping children and adolescents motivated in physical exercise involves making the activity fun and varied: “Incorporating games, challenges, and regularly changing types of exercises can prevent monotony.” It is also important to “set small and realistic goals and celebrate every achievement,” she explains, adding that “creating a positive social environment involving friends and family, and using technologies like apps and fitness devices” can be excellent support.
Alongside regular physical exercise, nutrition is key. A balanced diet, “including carbohydrates, proteins, healthy fats, vitamins, and minerals is essential to support growth and recovery in young people, as well as adequate hydration, which is vital for performance and recovery.”
Final Considerations
There is no doubt that regular exercise, combined with balanced nutrition, is essential for the full development of children and youth.
However, professional supervision is necessary and vital to guarantee safety and effectiveness in children's and youth training: besides correcting techniques, the professional will ensure a balanced and personalized training routine for each child or adolescent.
Integrating physical exercise into young people's lives prepares this age group for an active and healthy life.
Happy Training!
