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

Can lead to:

• Obesity; 1 out of 4 children in Malaysia was obese.
• Type 2 diabetes mellitus.
• Increased risk of developing chronic adult diseases like heart disease and stroke.

Benefits of exercise

• Improves muscular strength and endurance.
• Improves muscle tone and body posture.
• Helps build healthy bones.
• Improves joints flexibility.
• Helps maintain a healthy weight.
• Reduces anxiety and stress.
• Reduces the risk of developing chronic adult diseases, e.g. diabetes, heart disease, stroke.
• Increases heart and lungs fitness.
• Releases the hormone ‘endorphin’ which increases the sense of well-being.

Intensity of exercise

Aerobic exercise is excellent for children, e.g.:

• swimming
• football
• tennis

Children who are currently inactive should start with 30 minutes of exercise daily and gradually increasing it to 1 hour.

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.
• Use normal shower and only after the body has cooled down and not sweaty.
• Use reflector on the suit to jog 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

Reasons:

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

How to warm up

Three parts of a good 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

Reasons:

• 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.