Education Portal for Students in India

Physical – According to a Portuguese study, children with sedentary lifestyles have nine times poorer motor coordination than active children of the same age. They also have worsened bone density, strength, and flexibility, In the long term, they are more likely to use tobacco, alcohol, and drugs than their active peers.

• Sedentary behaviour is strongly associated with obesity, and this imparts a great health risk.
• Obese children are more likely to have high blood pressure, heart disease, high LDL cholesterol, Type 2 diabetes mellitus, sleep apnea, menstrual cycle abnormalities, bone and joint problems, increased cancer risk, and reduced balance.

They are also more likely to be obese adults. Childhood physical inactivity has been correlated to cholesterol and fatty streaks in the aorta in the first decade of life and moves to the heart, brain, and other parts of the body in the second and third decade of life, causing health issues.
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What can lack of physical activity cause?

Not getting enough physical activity comes with high health and financial costs. It can contribute to heart disease, type 2 diabetes, several cancers, and obesity. In addition, low levels of physical activity are associated with $117 billion in health care costs every year.
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What happens if children don’t get enough physical activity?

We asked children why they don’t get enough exercise – here’s what they said Getting children off the sofa, away from the TV and outside can be a challenging task for any parent, particularly in the age of increasingly sedentary and screen-focused lives.

1. To stay healthy, it is currently recommended that children do at least 60 minutes of moderate to vigorous physical activity daily.
2. But this has been in decline in recent years.
3. And now only 21% of boys and 16% of girls in England are meeting current recommendations.
4. This lack of activity has major implications for the health of children, including an,

Research has also shown that this can impact, along with their academic performance. Children’s physical activity levels are of course influenced by a whole array of factors, including friends and family, schools and teachers, and the area they live in. Free outdoor fun. Pexels. To help better understand the factors that can help or hinder the physical activity levels of children today, my colleagues and I recently to explore the barriers UK children face when it comes to being physically active. As part of the, we spoke to 133 children between the ages of seven and 11 in various schools in England and Wales.
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Does lack of physical activity cause stress?

Exercise and stress relief – Exercise increases your overall health and your sense of well-being, which puts more pep in your step every day. But exercise also has some direct stress-busting benefits.

• It pumps up your endorphins. Physical activity may help bump up the production of your brain’s feel-good neurotransmitters, called endorphins. Although this function is often referred to as a runner’s high, any aerobic activity, such as a rousing game of tennis or a nature hike, can contribute to this same feeling.
• It reduces negative effects of stress. Exercise can provide stress relief for your body while imitating effects of stress, such as the flight or fight response, and helping your body and its systems practice working together through those effects. This can also lead to positive effects in your body — including your cardiovascular, digestive and immune systems — by helping protect your body from harmful effects of stress.
• It’s meditation in motion. After a fast-paced game of racquetball, a long walk or run, or several laps in the pool, you may often find that you’ve forgotten the day’s irritations and concentrated only on your body’s movements. As you begin to regularly shed your daily tensions through movement and physical activity, you may find that this focus on a single task, and the resulting energy and optimism, can help you stay calm, clear and focused in everything you do.
• It improves your mood. Regular exercise can increase self-confidence, improve your mood, help you relax, and lower symptoms of mild depression and anxiety. Exercise can also improve your sleep, which is often disrupted by stress, depression and anxiety. All of these exercise benefits can ease your stress levels and give you a sense of command over your body and your life.

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How physical education affects your daily lives?

Why Is Physical Education So Important? – OWIS Singapore It is no secret that appropriate physical activity is necessary to a student’s overall well-being. The benefits of physical education in schools are far-reaching, including both increased student physical health and better academic performance. OWIS students practising football drills In recent years, many schools have cut back on their physical education programmes, placing greater emphasis on academics as they strive to prepare students for college and the workforce. Yet research shows that adults who had regular PE classes in school are more than twice as likely to be physically active as their non-PE counterparts.

In fact, children who have regular Physical Education lessons at school will be likely to experience the following benefits: Physical and Mental Health Well-versed in child development, PE teachers ensure that the curriculum consists of age-appropriate activities that support growing minds and bodies.

They will adapt lessons to make them appropriate for their groups and ensure that they do not overwhelm children with skills or requirements that may be too advanced. At the same time, they know when students are ready to be pushed. PE improves motor skills and increases muscle strength and bone density, which in turn makes students more likely to engage in healthy activity outside of school.

Furthermore it educates children on the positive benefits of exercise and allows them to understand how good it can make them feel. Participating in PE puts children on track to make regular exercise a habit- one that can combat obesity and reduce the likelihood of developing chronic conditions such as heart disease and diabetes.

It also helps to maintain their brain and mental health. By making exercise ‘normal’ from an early age this becomes ingrained in them throughout their lives. Physical education motivates children to expand their skills, as grasping the fundamentals of one sport makes it easier to master the rules of another.

• Since students spend a considerable amount of time in school, it is an ideal setting to empower them to take responsibility for their health.
• Often a secondary benefit of physical education is that children become more aware of what they are putting in their bodies.
• They realise the importance of a healthy, balanced diet and that sugary snacks are not the best way to gain energy for their sport.

They will often want to find out more about their bodies and this again teaches them to care for themselves and others. Studies also suggest that students who are less active are more likely to experience sleep disorders. Regular exercise reduces stress and anxiety, contributing to healthy sleep patterns, which in turn lead to better mental health, immune system functioning, and overall well-being.

1. ‍ Social Skills Physical education that begins in demonstrates the value of cooperation, while being part of a team gives them a sense of identity.
2. When PE teachers model prosocial behaviours, children gain skills that pave the way for healthy interactions and relationships throughout life.
3. This teaches them essential communication skills and social skills.

It helps them become team players, work alongside a diverse range of team mates and be able to support others. Learning the fundamentals of popular sports also provides a constructive way for students to fit in with their peers, especially as they approach adolescence.

• Being able to understand a range of sports or hobbies allows them to be part of something bigger than their classroom.
• They may find a real passion for a particular sport, start attending sporting fixtures and they may even go on to have a career within the sporting industry.
• Having the opportunities to ignite this type of passion whilst developing a range of skills is hugely important.

Self-Esteem and Character Development Playing team sports in a structured setting reinforces leadership and good sportsmanship. Playing various roles on a team and gaining new skills encourage students to respect themselves and their peers. It also teaches them to be understanding to others and support them through their difficulties.

Gestures such as a hand shake, a pat on the back or a high-five from a team-mate helps to build confidence and camaraderie, and earning praise from coaches or other players also helps to improve self-esteem. This then leads to increasing children’s confidence to trust their abilities and to progress their skills within their sport.

It is important for children to understand that self-esteem should not rely on winning or losing, but in the taking part and learning from every opportunity. Children who receive constructive criticism well are shown to be better at making changes to improve themselves, whether it be at school, in work or in sport. OWIS Sports Day 2019 As they hone their abilities through individual and team sports, children learn self-discipline and goal-setting. They learn that there will always be winners and losers but that it is important to accept this and to get back up when needed, or in turn to encourage those around us to carry on.

Discipline is essential for sport and this can be both mental and physical. In sport, children need to follow rules and take orders from their coaches. Sometimes they must accept decisions that they may not agree with. This teaches them an important life skill that will help them throughout their life and careers.

According to the International Platform on Sport and Development, “Sport has been used as a practical tool to engage young people in their communities through volunteering, resulting in higher levels of leadership, community engagement and altruism among young people.” Better Academic Performance The many benefits of PE carry over from the playing field or gymnasium into the classroom, leading to better academic performance.

1. Research reveals that children who take part in physical education are better able to regulate their behaviour and stay focused in class.
2. Often sport gives children the opportunity to take their minds off their academic studies.
3. It offers the chance for them to relax, release pent up emotions and to spend time having fun with their friends.

At OWIS, PE is a critical component of a well-rounded curriculum. To learn more, visit our page. : Why Is Physical Education So Important? – OWIS Singapore
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Why is physical education important for youth?

2. Physical activity is important for healthy growth & development. – In today’s world, many school children eat unhealthy foods. These may include fries, soft drinks, pizzas, and burgers. Consuming these on a regular basis can lead to childhood obesity.

• Physical education at school helps in preventing obesity and high blood pressure.
• Physical exercise and activities will help burn off extra calories.
• If these calories are not burned off they will be stored as fat.
• By doing physical exercises individuals use their extra calories to gain energy.
• Plus, such activities play an important role in the healthy growth and development of bones and cartilages.

Bone strengthening exercises such as jumping are particularly important for school children as such activities produce a force onto the bone that helps enhance its strength and growth. While muscle strengthening exercises make muscles larger and stronger, they also help children carry more weight and aid in protecting joints against injuries.

climbing trees using monkey bars bike riding doing push-ups hula hooping

A physically active student will also have a healthy heart. Any exercise which provides oxygen to the muscles is called an aerobic exercise. Such exercises are essential for a healthy heart. Research shows that children who perform aerobic exercises, two to three times a week for at least twenty minutes, have a healthier heart as compared to those who don’t take part in physical education.

playing basketball playing soccer jumping rope

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What happens to kids who don’t play sports?

Reason #1 – Sports Are No Longer Fun – Studies from the National Alliance for Youth Sports (NAYS) have found that of the 40 million youths who participate in organized sports each year, 70% will drop out before the age of 13! When asked why the number one reason given is that they just don’t find it fun anymore.

Without participation in organized sports, kids spend less time outdoors running, jumping, and getting much-needed exercise to help with their development and overall health. But what many don’t realize is the detrimental effect this can also have on their mental and emotional learning. Children who don’t participate in sports might not learn valuable skills like bouncing back from failure and working in a team environment.

Factors like overly competitive coaches, parental pressure, burnout, and fear of losing can all contribute to a child’s decision to drop sports. Parents and coaches have to remember to keep it fun! It is a competition, yes. But more important than winning the game is ensuring your kids get to play and be a part of a team.
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What are the benefits of physical exercise?

Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities. Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits.
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How physical activity or inactivity can affect mental health?

Health and Well-Being Matter is the monthly blog of the Director of the Office of Disease Prevention and Health Promotion. Everyone has their own way to “recharge” their sense of well-being — something that makes them feel good physically, emotionally, and spiritually even if they aren’t consciously aware of it.

Personally, I know that few things can improve my day as quickly as a walk around the block or even just getting up from my desk and doing some push-ups. A hike through the woods is ideal when I can make it happen. But that’s me. It’s not simply that I enjoy these activities but also that they literally make me feel better and clear my mind.

Mental health and physical health are closely connected. No kidding — what’s good for the body is often good for the mind. Knowing what you can do physically that has this effect for you will change your day and your life. Physical activity has many well-established mental health benefits.

1. These are published in the Physical Activity Guidelines for Americans and include improved brain health and cognitive function (the ability to think, if you will), a reduced risk of anxiety and depression, and improved sleep and overall quality of life.
2. Although not a cure-all, increasing physical activity directly contributes to improved mental health and better overall health and well-being.

Learning how to routinely manage stress and getting screened for depression are simply good prevention practices. Awareness is especially critical at this time of year when disruptions to healthy habits and choices can be more likely and more jarring.

• Shorter days and colder temperatures have a way of interrupting routines — as do the holidays, with both their joys and their stresses.
• When the plentiful sunshine and clear skies of temperate months give way to unpredictable weather, less daylight, and festive gatherings, it may happen unconsciously or seem natural to be distracted from being as physically active.

However, that tendency is precisely why it’s so important that we are ever more mindful of our physical and emotional health — and how we can maintain both — during this time of year. Roughly half of all people in the United States will be diagnosed with a mental health disorder at some point in their lifetime, with anxiety and anxiety disorders being the most common.

Major depression, another of the most common mental health disorders, is also a leading cause of disability for middle-aged adults. Compounding all of this, mental health disorders like depression and anxiety can affect people’s ability to take part in health-promoting behaviors, including physical activity.

In addition, physical health problems can contribute to mental health problems and make it harder for people to get treatment for mental health disorders. The COVID-19 pandemic has brought the need to take care of our physical and emotional health to light even more so these past 2 years.

Recently, the U.S. Surgeon General highlighted how the pandemic has exacerbated the mental health crisis in youth, The good news is that even small amounts of physical activity can immediately reduce symptoms of anxiety in adults and older adults. Depression has also shown to be responsive to physical activity.

Research suggests that increased physical activity, of any kind, can improve depression symptoms experienced by people across the lifespan. Engaging in regular physical activity has also been shown to reduce the risk of developing depression in children and adults.

1. Though the seasons and our life circumstances may change, our basic needs do not.
2. Just as we shift from shorts to coats or fresh summer fruits and vegetables to heartier fall food choices, so too must we shift our seasonal approach to how we stay physically active.
3. Some of that is simply adapting to conditions: bundling up for a walk, wearing the appropriate shoes, or playing in the snow with the kids instead of playing soccer in the grass.

Sometimes there’s a bit more creativity involved. Often this means finding ways to simplify activity or make it more accessible. For example, it may not be possible to get to the gym or even take a walk due to weather or any number of reasons. In those instances, other options include adding new types of movement — such as impromptu dance parties at home — or doing a few household chores (yes, it all counts as physical activity).

1. During the COVID-19 pandemic, I built a makeshift gym in my garage as an alternative to driving back and forth to the gym several miles from home.
2. That has not only saved me time and money but also afforded me the opportunity to get 15 to 45 minutes of muscle-strengthening physical activity in at odd times of the day.

For more ideas on how to get active — on any day — or for help finding the motivation to get started, check out this Move Your Way® video, The point to remember is that no matter the approach, the Physical Activity Guidelines recommend that adults get at least 150 minutes of moderate-intensity aerobic activity (anything that gets your heart beating faster) each week and at least 2 days per week of muscle-strengthening activity (anything that makes your muscles work harder than usual).

Youth need 60 minutes or more of physical activity each day. Preschool-aged children ages 3 to 5 years need to be active throughout the day — with adult caregivers encouraging active play — to enhance growth and development. Striving toward these goals and then continuing to get physical activity, in some shape or form, contributes to better health outcomes both immediately and over the long term.

For youth, sports offer additional avenues to more physical activity and improved mental health. Youth who participate in sports may enjoy psychosocial health benefits beyond the benefits they gain from other forms of leisure-time physical activity. Psychological health benefits include higher levels of perceived competence, confidence, and self-esteem — not to mention the benefits of team building, leadership, and resilience, which are important skills to apply on the field and throughout life.

1. Research has also shown that youth sports participants have a reduced risk of suicide and suicidal thoughts and tendencies.
2. Additionally, team sports participation during adolescence may lead to better mental health outcomes in adulthood (e.g., less anxiety and depression) for people exposed to adverse childhood experiences.

In addition to the physical and mental health benefits, sports can be just plain fun. Physical activity’s implications for significant positive effects on mental health and social well-being are enormous, impacting every facet of life. In fact, because of this national imperative, the presidential executive order that re-established the President’s Council on Sports, Fitness & Nutrition explicitly seeks to “expand national awareness of the importance of mental health as it pertains to physical fitness and nutrition.” While physical activity is not a substitute for mental health treatment when needed and it’s not the answer to certain mental health challenges, it does play a significant role in our emotional and cognitive well-being.

No matter how we choose to be active during the holiday season — or any season — every effort to move counts toward achieving recommended physical activity goals and will have positive impacts on both the mind and the body. Along with preventing diabetes, high blood pressure, obesity, and the additional risks associated with these comorbidities, physical activity’s positive effect on mental health is yet another important reason to be active and Move Your Way,

As for me I think it’s time for a walk. Happy and healthy holidays, everyone! Yours in health, Paul Paul Reed, MD Rear Admiral, U.S. Public Health Service Deputy Assistant Secretary for Health Director, Office of Disease Prevention and Health Promotion
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How does poor physical health affect mental health?

Physical health problems significantly increase our risk of developing mental health problems, and vice versa. Nearly one in three people with a long-term physical health condition also has a mental health problem, most often depression or anxiety.
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What happens to a child’s development if they don’t play?

Long-term impacts of play deprivation during early child development include isolation, depression, reduced self-control and poor resilience. Educators, parents and policymakers should all be concerned at the rapid decline in unsupervised free play for children, which may damage early child development and later social and emotional learning, according to research. Full blog Categories Blog
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How does physical activity affect child development?

Physical Activity Facts The Physical Activity Guidelines for Americans, 2nd edition recommend that children and adolescents ages 6 to 17 years do 60 minutes or more of moderate-to-vigorous physical activity daily.2 Regular physical activity can help children and adolescents improve cardiorespiratory fitness, build strong bones and muscles, control weight, reduce symptoms of anxiety and depression, and reduce the risk of developing health conditions such as: 1

• Heart disease.
• Cancer.
• Type 2 diabetes.
• High blood pressure.
• Osteoporosis.
• Obesity.

Physical inactivity can

• Lead to energy imbalance (e.g., expend less energy through physical activity than consumed through diet) and can increase the risk of becoming overweight or obese.14
• Increase the risk of factors for cardiovascular disease, including hyperlipidemia (e.g., high cholesterol and triglyceride levels), high blood pressure, obesity, and insulin resistance and glucose intolerance.1,5,6
• Increase the risk for developing type 2 diabetes.1,7
• Increase the risk for developing breast, colon, endometrial, and lung cancers.1
• Lead to low bone density, which in turn, leads to osteoporosis.1

• Less than one-quarter (24%) of children 6 to 17 years of age participate in 60 minutes of physical activity every day.8
• In 2017, only 26.1% of high school students participate in at least 60 minutes per day of physical activity on all 7 days of the previous week.9
• In 2017, 51.1% of high school students participated in muscle strengthening exercises (e.g., push-ups, sit-ups, weight lifting) on 3 or more days during the previous week.9
• In 2017, 51.7% of high school students attended physical education classes in an average week, and only 29.9% of high school students attended physical education classes daily.9

• Aerobic: Most of the 60 minutes or more per day should be either moderate- or vigorous-intensity aerobic physical activity and should include vigorous-intensity physical activity on at least 3 days a week.
• Muscle-strengthening: As part of their 60 minutes or more of daily physical activity, children and adolescents should include muscle-strengthening physical activity on at least 3 days a week.
• Bone-strengthening: As part of their 60 minutes or more of daily physical activity, children and adolescents should include bone-strengthening physical activity on at least 3 days a week.

These guidelines state that children and adolescents be provided opportunities and encouragement to participate in physical activities that are appropriate for their age, that are enjoyable, and that offer variety.3 The national recommendation for schools is to have a comprehensive approach for addressing physical education and physical activity in schools.10–12 This approach is called Comprehensive School Physical Activity Programs.13

• Students who are physically active tend to have better grades, school attendance, cognitive performance (e.g., memory), and classroom behaviors (e.g., on-task behavior).14, 15
• Higher physical activity and physical fitness levels are associated with improved cognitive performance (e.g., concentration, memory) among students.14, 15

1. Physical Activity Guidelines Advisory Committee.2018 Physical Activity Guidelines Advisory Committee Scientific Report. Washington, DC: US Dept of Health and Human Services; 2018.
2. US Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition. Washington, DC: US Department of Health and Human Services; 2018.
3. National Physical Activity Plan Alliance. The 2018 United States Report Card on Physical Activity for Children and Youth. Washington, DC: National Physical Activity Plan Alliance, 2018.
4. Loprinzi PD, Lee I, Andersen RE, Crespo CJ, Smit E. Association of concurrent healthy eating and regular physical activity with cardiovascular disease risk factors in US youth. American Journal of Health Promotion.2015; 30(1):2–8.
5. Cuenca-Garcia M; Ortega FB; Ruiz JR; et al. Combined influence of healthy diet and active lifestyle on cardiovascular disease risk factors in adolescents. Scandinavian Journal of Medicine & Science in Sports.2014;24(3):553–562.
6. Kriska A; Delahanty L; Edelstein S; et al. Sedentary behavior and physical activity in youth with recent onset of type 2 diabetes. Pediatrics.2013;131(3): e850–e856.
7. The Child & Adolescent Health Measurement Initiative (CAHMI).2016 National Survey of Childrens Health. Data Resource Center for Child and Adolescent Health;2016.
8. Merlo CL, Jones SE, Michael SL, et al. Dietary and Physical Activity Behaviors Among High School Students — Youth Risk Behavior Survey, United States, 2019. MMWR Suppl 2020;69(Suppl-1):64–76.
9. Centers for Disease Control and Prevention. School Health Guidelines to Promote Healthy Eating and Physical Activity. MMWR.2011;60(No. RR-5).
10. US Department of Health and Human Services. Physical Activity Guidelines for Americans Midcourse Report: Strategies to Increase Physical Activity Among Youth. Washington, DC: US Department of Health and Human Services: 2012.
11. Institute of Medicine. Educating the Student Body: Taking Physical Activity and Physical Education to School. Washington, DC: The National Academies Press; 2013.
12. Centers for Disease Control and Prevention. A Guide for Developing Comprehensive School Physical Activity Programs. Atlanta, GA: Centers for Disease Control and Prevention, US Department of Health and Human Services; 2013.
13. Centers for Disease Control and Prevention. The Association Between School-Based Physical Activity, Including Physical Education, and Academic Performance. Atlanta, GA; Centers for Disease Control and Prevention, US Department of Health and Human Services; 2010.
14. Michael SL, Merlo C, Basch C, et al. Critical connections: health and academics. Journal of School Health.2015;85(11):740–758.

: Physical Activity Facts
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Grady A. Lowry