10 minutes of vigorous exercise can keep kids' heart-healthy

The health benefits of an active lifestyle including workouts for adults have long been well-established by experts and research. Now, a recent study suggests that short bursts high-intensity workouts can protect kids from heart problems and metabolic diseases such as diabetes. The research, published in the journal Medicine & Science in Sports & Exercise, suggests that substituting light concentration exercises with shorter intervals of 10-minute-long vigorous exercise can provide significant results in terms of cardiometabolic health. It can be especially beneficial for young kids with relatively larger waists and those who have high levels of insulin in their blood. According to the lead author of the study and Associate Professor at Wake Forest Baptist Medical Center in North Carolina, US, Justin B. Moore, the cardiometabolic advantages gained from high-intensity exercises will be in addition to the benefits offered by moderate activities and workouts. 

For the study, researchers examined data from 11,588 young people aged between four and 18. These study participants were part of 11 International Children’s Accelerometry Database studies in the United States, Brazil, and Europe. It focussed on the record of children's age, gender, level of physical activity, and at least one biomarker, a measurable indicator of a medical state of cardiometabolic risk. These indicators include weight circumference, systolic and diastolic blood pressure, and bloodstream levels of good and bad cholesterol, triglycerides glucose, and insulin.  

Encourage your child to do these workouts 
Here are a few exercises that will strengthen your kid’s heart health and enhance his metabolic capacity:  

Interval training: Alternating between short bursts of high-intensity exercises and longer periods of active recovery is a great way of getting an intense workout done in a small amount of time. Raising and lowering heart rates between a cycle of running and walking helps burn calories and improves the function of blood vessels. 

Swimming: It burns the same number of calories as brisk walking. It allows greater resistance with little chance of getting injured. Swimming laps for five to ten minutes helps coordinate breathing. Swimming helps reduce blood pressure and strengthen the heart allowing more blood to flow unburdened. During this aqua workout, the heart rate increases, thereby, increasing the circulation of blood to the extremities.  

Jumping rope: It is a great cardiovascular and muscular endurance exercise because it involves the whole body. Jumping can raise the heart rate to two to three times more than any exercise because every muscle from head to toe is being used here. It is great for contracting the core and building the strength of the heart. 

(With inputs from agencies)