Benefits of Physical Activity for Children's Bone Growth

Childhood and adolescence are crucial periods for bone growth. During this time, bone development accelerates and reaches its peak by around age 30. To ensure optimal bone growth in children, it is highly recommended that they engage in physical activity or sports. This is especially important between the ages of 9 and 12, which is considered a golden period for bone growth.

In general, physical activity includes any body movement caused by muscle contraction and burns energy. Sports, on the other hand, are a subset of physical activity, characterized by structured duration, movements, and patterns, and are performed repetitively.

If a child is not old enough to commit to regular exercise, physical activities such as walking, running, sitting, standing, and making the bed can also help increase growth and bone density.

Physical Activity Stimulates Children's Bone Growth

In this era of convenience and digital technology, people’s behaviors, including children, are shifting. Children's physical activity levels have declined as they spend more time on gadgets. However, this reduction in physical activity can hinder their bone growth.

Children should engage in at least 60 minutes of physical activity each day. This includes moderate to vigorous activities, with a focus on aerobic exercises such as jogging or cycling. In addition, activities that strengthen muscles and bones are also essential.

Bone growth is influenced by pressure and tension. Here are some physical activities that can help promote bone growth in children:

1. Soccer

Soccer can improve cardiovascular endurance, muscle strength, flexibility, eye-foot coordination, balance, and weight control. Mentally, it teaches children discipline, sportsmanship, and teamwork.

2. Gymnastic

Gymnastics enhances body strength and flexibility, supporting a child's physical development and stamina. It also improves balance, helping the body remain steady and less likely to fall.

3. Swimming

Swimming teaches kids important water safety skills and helps them build stamina, improve breathing, and strengthen their muscles.

4. Cycling

Cycling is highly beneficial as it helps improve a child's balance. It also enhances leg strength and keeps the heart muscles in good condition.

5. Running

Running activities can be varied, such as by combining running with jumping or running in place with small steps close to the ground. These variations help strengthen muscles, boost brain development, and improve coordination in children.

6. Jumping

Jumping can be a fun physical activity for children. One example of a jumping exercise they can do is jumping jacks.

Bone Injuries in Children

Children can suffer from injuries that range from minor to severe. While many injuries are similar to those seen in adults, some are specific to children, such as injuries involving the growth plates.

If a child injures their growth plate, such as in the tibia (shinbone), doctors will closely monitor the impact of the injury. They will assess whether the injury could lead to deformities, like bowing or shortening.

Another common injury in children is overuse injuries from high-intensity activities, affecting the ligaments attached to the bones. This can cause the upper shinbone to protrude.

Additionally, injuries can occur in the feet and heel, where ligaments or tendons attach to still-developing cartilage. For children with these injuries, initial treatment involves limiting or stopping the activities causing the injury for one to two weeks. Further treatment may include giving pain-relief medication to the child.

Reference:

1. Mi'raj, Faisal. Benefits of Physical Activity for Children's Bone Growth. Interview, May 2023.
2. Centers for Disease Control and Prevention (CDC). Physical Activity Basics: Children and Adolescents. (https://www.cdc.gov/physical-activity-basics/guidelines/children.html). Accessed on 6 May 2023.
3. Centers for Disease Control and Prevention (CDC). Health Benefits of Physical Activity for Children. (https://www.cdc.gov/physical-activity-basics/health-benefits/children.html). Accessed on 6 May 2023.
4. World Health Organization (WHO). Physical Activity. (https://www.who.int/news-room/fact-sheets/detail/physical-activity). Accessed on 6 May 2023.
5. American Academy of Orthopaedic Surgeons (AAOS). Exercise and Bone Health. (https://orthoinfo.aaos.org/en/staying-healthy/exercise-and-bone-health/). Accessed on 6 May 2023.
6. Better Health Channel. Osteoporosis and Exercise. (https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/osteoporosis-and-exercise). Accessed on 6 May 2023.