upUgo : Sports and Fitness for Children

Benefits of short duration exercises for children

While the benefits of exercise for children and adults are well-known, the duration and the type of daily exercise is not widely discussed. Well-known studies recommend 1 hour of moderate to strong daily exercise for children and adults. It also happens that for many children, sparing even 1 hour of time for physical activity becomes difficult. In such cases, it is important to explore the possibility of shorter duration exercises.   

In this blog, I would like to dwell specifically on short-duration 30 min exercise and its eight benefits for children of school-going ages (4 to 18 years).   

Regular physical activity always helps children improve cardio-respiratory fitness, build strong bones and muscles, maintain a healthy weight, reduce symptoms of anxiety and depression, and reduce the risk of developing metabolic diseases. Results of scientific studies suggest that even 30 minutes of exercise a day may provide additional weight loss benefits. For example, children may still have extra energy leftover after shorter workouts to be more physically active throughout the day.  

Regular physical activity not only helps develop your child’s fundamental movement skills (i.e. physical literacy) but also helps maintain healthy body weight, build healthy bones, muscles, heart, and lungs.   

How does lack of exercise affect a child’s development? Lack of physical activity in early childhood can bring many health problems. A few of such problems could be excess body fat, weight gain, high blood pressure, bad cholesterol, cardiovascular diseases and bone health issues. It is also important to follow a good diet regime. Also, have the child drink water 20 to 30 minutes before you start exercising or during your warm-up and sip water every 10 to 20 minutes during exercise. It’s is a good way to stay hydrated after exercise. 

8 Benefits of getting in half an hour of exercise every day for children:  

1. Heart health

Minimize the risk with a half-hour session and keep your child’s heart and blood flow healthy.  

2. Weight loss

Even half an hour of exercise per day can help your child to prevent excess weight gain or maintain a healthy weight. High-intensity sessions to burn more calories will help even if done occasionally. 


3. Reduce stress

Exercise increases the amount of norepinephrine in your body– the chemical that can moderate our brain’s response to stress and stressful situations. A quick workout can reduce stress, as well as boost your child’s ability to deal with existing pressures – academic or anything else.  

4. Mood booster

Physical activity stimulates chemicals in your child’s brain and leaves them feeling happier and more relaxed.   

5. Energy burst

When your child’s energy levels are low, that half-hour of exercise can give the boost you’re looking for. Delivering oxygen and nutrients to your child’s muscle tissues while helping his/her cardiovascular system to work more efficiently, exercise will give the shake-up the body needs to continue working effectively.  

6. Improve memory

If you’re looking to boost your child’s powers of recollection, good half-hour workout sessions with meditation will help. Exercise increases the production of cells in the hippocampus responsible for memory and learning.  

7. Tap into creativity

Refreshing and recharging with short exercise sessions could be your child’s Segway to creativity. 


8. Improve self-confidence

Half an hour of exercise could be the difference between a self-pity sob session and a well-deserved hit of self-confidence for your child. 

Enrol your child in upUgo’s fitness program that is specially designed for kids to get the above-mentioned benefits. Take a step forward today to keep a check on your child’s overall well-being. Gift them the benefits of a healthy body with us. 

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