{"id":7057,"date":"2022-09-30T16:05:32","date_gmt":"2022-09-30T23:05:32","guid":{"rendered":"https:\/\/staging.playtga.com\/greaterannapolis\/blog\/2022\/09\/how-much-is-too-much-teaching-active-kids-when-to-take-breaks\/"},"modified":"2022-10-10T14:51:33","modified_gmt":"2022-10-10T21:51:33","slug":"how-much-is-too-much-teaching-active-kids-when-to-take-breaks","status":"publish","type":"post","link":"https:\/\/staging.playtga.com\/greaterannapolis\/how-much-is-too-much-teaching-active-kids-when-to-take-breaks\/","title":{"rendered":"How Much Is Too Much? Teaching Active Kids When To Take Breaks"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"7057\" class=\"elementor elementor-7057\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5299826e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5299826e\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2d76d446\" data-id=\"2d76d446\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7da092bd elementor-widget elementor-widget-text-editor\" data-id=\"7da092bd\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.22.0 - 26-06-2024 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<img class=\"aligncenter size-full wp-image-7299\" src=\"https:\/\/staging.playtga.com\/wp-content\/uploads\/2022\/10\/How-Much-Is-Too-Much-Teaching-Active-Kids-When-To-Take-Breaks-Blog-Header.png\" alt=\"\" width=\"100%\" \/>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d9bd667 elementor-widget elementor-widget-text-editor\" data-id=\"d9bd667\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.cdc.gov\/healthyschools\/physicalactivity\/facts.htm\" target=\"_blank\" rel=\"noopener\">Regular exercise during childhood<\/a><\/span> is vital for short- and long-term health, and sports offer a great opportunity for children to get this much-needed exercise. Furthermore, sports can be an especially beneficial option because games also offer opportunities for social development.<\/p><p>However, kids can do exercise that is too strenuous, which could result in a wide range of issues. If they play too hard without taking much-needed breaks, young athletes may get worn out. Kids want to have fun when they\u2019re playing sports. Parents want their kids to get some exercise and have fun while they\u2019re doing it. But when they\u2019re burnt out due to a lack of breaks, active kids are much less likely to have fun.<\/p><p>Moreover, children may face an increased risk of injury if they don\u2019t take a break, get a snack, and drink some water now and then. Parents and attentive coaches can prevent overly strenuous activity by encouraging regular breaks, educating themselves about age-appropriate exercise activities and games, and teaching children how to recognize and communicate when they are tired.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e43feb8 elementor-widget elementor-widget-image\" data-id=\"e43feb8\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.22.0 - 26-06-2024 *\/\n.elementor-widget-image{text-align:center}.elementor-widget-image a{display:inline-block}.elementor-widget-image a img[src$=\".svg\"]{width:48px}.elementor-widget-image img{vertical-align:middle;display:inline-block}<\/style>\t\t\t\t\t\t\t\t\t\t<img src=\"https:\/\/staging.playtga.com\/template-tennis-golf\/wp-content\/uploads\/sites\/6\/2022\/09\/Zig_Zag_Blue.png\" title=\"\" alt=\"\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f9ee668 elementor-widget elementor-widget-heading\" data-id=\"f9ee668\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.22.0 - 26-06-2024 *\/\n.elementor-heading-title{padding:0;margin:0;line-height:1}.elementor-widget-heading .elementor-heading-title[class*=elementor-size-]>a{color:inherit;font-size:inherit;line-height:inherit}.elementor-widget-heading .elementor-heading-title.elementor-size-small{font-size:15px}.elementor-widget-heading .elementor-heading-title.elementor-size-medium{font-size:19px}.elementor-widget-heading .elementor-heading-title.elementor-size-large{font-size:29px}.elementor-widget-heading .elementor-heading-title.elementor-size-xl{font-size:39px}.elementor-widget-heading .elementor-heading-title.elementor-size-xxl{font-size:59px}<\/style><h2 class=\"elementor-heading-title elementor-size-default\">How Much Physical Activity Do Kids Need?<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a6a58ae elementor-widget elementor-widget-text-editor\" data-id=\"a6a58ae\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Many <span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/children\/index.htm\" target=\"_blank\" rel=\"noopener\">kids benefit from a great deal of exercise<\/a><\/span>. The CDC, for one, points out that preschoolers ages 3 to 5 should be active throughout the day. A hyper 5-year-old is hyper for a reason \u2014 they need to run.<\/p><p>Children ages 6 to 17 should get at least an hour of heart-pumping exercise daily. Most of this exercise should be aerobic, which is why a fun sport like soccer is so great for kids.<\/p><p>But how much exercise is too much? \u201cMost children under most circumstances will limit themselves appropriately with exercise,\u201d <span style=\"text-decoration: underline;\"><a href=\"https:\/\/health.clevelandclinic.org\/pushing-childs-heart-rate-high\/\" target=\"_blank\" rel=\"noopener\">says Dr. Kenneth Zahka, MD, a pediatric cardiologist<\/a><\/span>. \u201cThey\u2019ll slow down or stop when they need to. The important thing is that they know to listen to their bodies.\u201d<\/p><p>According to Cleveland Clinic, a child\u2019s maximum heart rate can be as low as 185 to as high as 215. Breathlessness and dizziness are signs they\u2019re pushing it too hard. But most kids won\u2019t get there without indicating they need a break.<\/p><p>So, if you\u2019re a concerned parent or a coach out there on the soccer field, encourage your athletes to listen to their bodies and take breaks when they feel like they need to slow down.<\/p><p>Day-to-day, when they\u2019re playing independently, Dr. Zahka says that most kids are naturally going to build in their own breaks. Once they\u2019re ready for a break, it\u2019s time to make sure they\u2019re hydrated and replenished.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e79d8e4 elementor-widget elementor-widget-heading\" data-id=\"e79d8e4\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">How Much Water Should Active Kids Drink? <\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-74e4590 elementor-widget elementor-widget-text-editor\" data-id=\"74e4590\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>It\u2019s essential for active kids and young athletes to stay hydrated throughout the day. That said, people tend to have a hard enough time figuring out their own hydration needs, let alone planning fluid intake for a child constantly on the go. Should kids stick with water? Are energy drinks OK? What about electrolytes?<\/p><p>When it comes to <span style=\"text-decoration: underline;\"><a href=\"https:\/\/health.choc.org\/faq-hydration-tips-young-athletes\/\" target=\"_blank\" rel=\"noopener\">hydration for young athletes<\/a><\/span>, consider the following:<\/p><ul><li><strong>Don\u2019t wait until they\u2019re thirsty<\/strong> \u2014 at that point, they\u2019re already dehydrated.<\/li><li>Make sure they drink <strong>16 to 20 ounces of water two to three hours before exercise<\/strong>.<\/li><li>Also, they should drink about <strong>5 to 10 ounces of water or sports drink 10 to 20 minutes before exercise<\/strong>.<\/li><li>Try to have them drink <strong>5 to 10 ounces of water or sports drink every 20 minutes during exercise<\/strong>.<\/li><li>If they lose weight from running around, <strong>for every pound lost, give them 16 to 24 ounces of water or sports drink and a salty snack<\/strong>.<\/li><li><strong>Avoid energy drinks<\/strong>, as these can lead to dehydration.<\/li><\/ul><p><br \/>Water is the most essential hydrator for kids (and adults). But if your child is getting <span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.healthychildren.org\/English\/healthy-living\/nutrition\/Pages\/Choose-Water-for-Healthy-Hydration.aspx\" target=\"_blank\" rel=\"noopener\">more than an hour of vigorous exercise in a day<\/a><\/span>, or it\u2019s a hot one and they\u2019re sweating a ton, a sports drink with electrolytes or an electrolyte additive is a good idea. One gulp equals about 1 ounce of fluid, so have them take five to 10 gulps when they\u2019re taking a water break.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a60ce8d elementor-widget elementor-widget-heading\" data-id=\"a60ce8d\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Common Sports Injuries From Overexertion   <\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a684a3c elementor-widget elementor-widget-text-editor\" data-id=\"a684a3c\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Sometimes, competitive young athletes want to push themselves more than they should. Likewise, an overly competitive coach or parent may forget to build breaks into the routine. Combine a lack of breaks with specialization \u2014 which is when an athlete is focused on a single sport \u2014 and injuries from overexertion may result.<\/p><p>Therefore, vigilance on the part of the adults in their lives is vital, particularly if kids are involved in contact sports. If you suspect that a child is being over-exerted during sports activities, it may be helpful to allow them to engage in other ways such as virtual learning as you investigate the problem and adjust their schedule. Here are some of the common injuries and conditions that can be caused by overexertion:<\/p><ul><li>Overheating;<\/li><li>Sprains and strains;<\/li><li>Concussions;<\/li><li>Exhaustion;<\/li><li>Muscle soreness;<\/li><li>Joint pain;<\/li><li>Mental exhaustion.<\/li><\/ul><p><br \/>Over time, these <span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.nationwidechildrens.org\/specialties\/sports-medicine\/sports-medicine-articles\/kids-sports-injuries-the-numbers-are-impressive\" target=\"_blank\" rel=\"noopener\">injuries can have long-term consequences<\/a><\/span>, including strength imbalance, limited range of motion, and cartilage defects.<\/p><p>Involvement in sports can also certainly have a positive impact on a child\u2019s mental health. However, if a child seems to demonstrate unusual fatigue or stress, the adults in their life must ensure that their sports activities aren\u2019t taking a negative toll on the child\u2019s physical and mental health.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5ac9189 elementor-widget elementor-widget-heading\" data-id=\"5ac9189\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">What To Do When Young Athletes Need A Break<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-559f555 elementor-widget elementor-widget-text-editor\" data-id=\"559f555\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Now that you have a good idea of the negative impacts of overexertion and overcompetitiveness, there are a few steps you can take as a parent, teacher, or coach to lower these risks.<\/p><p>When a young player complains of being tired or shows signs of any of the above negative effects, do the following:<\/p><p><strong>Stay Calm<\/strong><\/p><p>When a young player exhibits any signs of overexertion or asks for a break, you must assess the situation rationally. As a parent or coach, you may feel highly invested in a child\u2019s participation, but you must explain the importance of taking regular breaks. Be aware of your tone and choice of words \u2014 you don\u2019t want the child to feel as though they are disappointing you by taking a break and avoiding overexertion.<\/p><p><strong>Consult an Expert (if necessary)<\/strong><\/p><p>Some symptoms of overexertion may call for an expert\u2019s input. Depending on the severity of the issue, a simple break may only be required. In some cases, you may need to consult the child\u2019s doctor or a physical therapist.<\/p><p><strong>Create a Recovery Plan<\/strong><\/p><p>There is no one-size-fits-all recovery plan for children experiencing overexertion. For some children, an extended break might be required to allow them time to recover. A good recovery plan includes taking some time off and engaging in low-impact activities and games until they are ready to continue.<\/p><p><strong>Teach the Importance of Self-Care<\/strong><\/p><p>Above all, reinforcing the importance of self-care can help young athletes self-regulate. \u201cSelf-care\u201d refers to a practice of staying aware and considerate as it concerns your body and mind. If you teach a child to actively practice self-care, they may be more capable of recognizing and addressing signs of overexertion.<\/p><p>Being watchful for signs of overexertion and helping active children take breaks is essential. Practicing the tips listed here will help you keep young athletes safe and healthy as they reap the many benefits of regular physical activity.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Regular exercise during childhood is vital for short- and long-term health, and sports offer a great opportunity for children to get this much-needed exercise. Furthermore, sports can be an especially beneficial option because games also offer opportunities for social development. However, kids can do exercise that is too strenuous, which could result in a wide [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":7078,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false},"categories":[221],"tags":[288,289,290],"pp_force_visibility":null,"pp_subpost_visibility":null,"pp_inherited_force_visibility":null,"pp_inherited_subpost_visibility":null,"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v19.2 (Yoast SEO v19.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How Much Is Too Much? Teaching Active Kids When To Take Breaks - Greater Annapolis<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/staging.playtga.com\/greaterannapolis\/how-much-is-too-much-teaching-active-kids-when-to-take-breaks\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How Much Is Too Much? Teaching Active Kids When To Take Breaks\" \/>\n<meta property=\"og:description\" content=\"Regular exercise during childhood is vital for short- and long-term health, and sports offer a great opportunity for children to get this much-needed exercise. Furthermore, sports can be an especially beneficial option because games also offer opportunities for social development. 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