Can Too Much Exercise Damage a Child?
Q.
I have a very healthy and fit 7-year-old son, who enjoys football training 5 times a week. He has recently started coming running with me, once or twice a week, no more than 3 km at a time.
He enjoys it and never complains of any pain or discomfort, sometimes even asking to run longer. Can this damage his muscles or bones in any way, as some friends say it might?
A.
It’s hard to say how much exercise is too much – in fact, most parents and carers are concerned that their children do too little. The UK Government and medical experts recommend 60 to 90 minutes of exercise a day for children.
Provided he seems happy and injury-free, running around 3 km shouldn’t cause any problems. It’s important to wear good quality running shoes, not any old trainers, because these will cushion the impact of the ground and reduce the risk of injury, with suitable bright-coloured clothing that makes sure he is visible and means he doesn’t get too hot or too cold.
Anyone running should make sure he or she drinks plenty of fluids (these don’t have to be additive- and sugar-filled expensive sports drinks) and eats a good balanced diet. This should include five fruit and veg a day, lean protein, complex carbohydrates (including whole grains) and fat from healthy sources such as oily fish, eggs, nuts and seeds (as well as the occasional treat!) When running in the sun, wear sunscreen and sunglasses.
Overtraining or overuse, especially in children, does increase the risk of bone, tendon, muscle, cartilage, joint and ligament injuries, and will not allow time for minor injuries to heal, so it is important to have times of rest, and to alternate difference forms of exercise. Children’s bones may not be a strong as adults’ bones, and children may not recognise the symptoms of strains and injuries, so be aware of how they move, and listen to any reports of pain or tiredness. Other signs of overtraining can include performing less well, for example drops in times or distances, or mistakes in routines, tiredness, lack of motivation and irritability.
Watch out for compulsive exercising, where a child feels compelled to exercise rather than doing it for the pleasure or social aspect, and feels guilt if exercise sessions are missed. This can be associated with an eating disorder, and can result in long-term physical and psychological damage. Parents or carers concerned about compulsive exercising or eating disorders should urgently seek medical advice.
Above all, make sure that it is always fun – vary routes and running surfaces, have lists of things to look out for, borrow a dog and see if it likes running, make up chants or running songs, or just make it an opportunity for a good long chat.
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