Which Sport Should My Child Do?

Anadolu Medical Center's Pediatric Health and Diseases Specialist Dr. Ebru Gözer emphasizes the importance of instilling a sports habit in children and shares valuable information about sports that children can engage in…

From birth, the period from 0-1 year is known as the reflexive movement phase; ages 1-2 are the primitive movement phase; ages 2-6 are the fundamental movement phase; and ages 7-12 are categorized as the sports-related phase. Each motor development stage builds upon the previous one. In this context, the term "sports" encompasses not only exercise but also activities like games and dance. In childhood, specifically during the 7-12 age range, children start to increase the speed and fluidity of their basic skills and perform typical transitional movements such as jumping rope and skipping stones, while beginning to choose more complex types of sports. This stage of development becomes a period of psychomotor maturity, focusing on specific sports disciplines and applying sports skills. During this time, abilities like strength, endurance, speed, and balance start to improve, gradually enhancing physical performance.

What Should Children Who Do Sports Pay Attention To?

• It is essential for a child who regularly engages in sports to have a doctor as part of the team monitoring their physiological development.
• The cognitive level, physical maturity, and abilities of children of the same age can vary greatly. Therefore, children should be given ample time to explore different activities without any pressure from parents or peers.
• The expectations and goals set by the coach or trainer should be suitable for the child’s level of psychomotor development.
• Correct nutritional habits should be taught to the child and their family, and the importance of this should be emphasized.
• Children have a larger body surface area compared to adults, making them more susceptible to environmental temperature and atmospheric changes; they do not sweat as much. Therefore, temperature should be carefully regulated in activities like swimming, and if the environment is hot, breaks and hydration should be provided.
• In children involved in water sports, otitis externa can occur frequently. Therefore, silicone earplugs may be used.
• During exercises, attention should be given to ensure that movements are multidirectional.

Which Sport Should Be Done at Which Age?

In the pre-puberty period, structuring fundamental movement forms and developing technical skills in sports such as athletics, gymnastics, swimming, and skiing, while also considering the child’s interests, is seen as more suitable for physiological development. Recommended sports types by age are as follows:

• Gymnastics: 4 - 6 years
• Swimming: 5 - 6 years
• Tennis: 7 - 8 years
• Basketball: 9 - 10 years
• Volleyball: 10 - 12 years
• Water Polo: 10 - 12 years
• Handball: 10 - 12 years
• Athletics: 10 - 16 years
• Rowing: 11 - 14 years
• Archery: 12 - 14 years
• Soccer: 12 - 14 years
• Boxing: 13 - 15 years
• Weightlifting: 14 - 15 years

Nutritional Recommendations for Children in Sports

The diet of a child engaged in sports should be planned according to their age and physical activity level. It is recommended to have a light meal at least 1 hour before exercise, as being too hungry or too full can negatively impact performance. Nuts or a cheese toast can be suitable options. It’s essential to drink plenty of fluids during and after exercise. Following exercise, fruits and complex carbohydrates can be chosen. Sugary foods and trans-fatty foods should not be part of an athlete's diet. Protein-rich foods and dairy products are considered main food groups for children who regularly engage in sports.

Benefits of Sports for Children

Sports help develop motor skills by improving basic abilities through flexibility, endurance, balance, hand-eye coordination, and agility. Activities that start in early childhood progress quickly as they evolve into more organized sports activities. In late childhood, exercises requiring strength and energy are recommended, positively affecting postural development and preparing children for competitive and team-based games.

In terms of psychosocial development, sports reinforce self-confidence through self-expression and participation in singing, dancing, and games, initially following simple rules. As they grow older, children are encouraged to develop qualities that influence emotional growth, such as teamwork, leadership, discipline, understanding boundaries through a reward system, team spirit, camaraderie, and friendship in group and competitive games.

How Many Calories Are Burned in Different Sports?

Based on 1-hour activities for children around 10 years old and weighing approximately 34 kg, the following values are given; however, the calories burned can vary depending on the child's gender, height, and weight.

• Water Polo: 300 kcal
• Swimming: 272 kcal
• Soccer: 265 kcal
• Handball: 265 kcal
• Rowing: 250 kcal
• Tennis: 235 kcal
• Boxing: 205 kcal
• Basketball: 200 kcal
• Athletics: 195 kcal
• Gymnastics: 136 kcal
• Weightlifting: 120 kcal
• Archery: 118 kcal
• Volleyball: 106 kcal

What is the Impact of Sports on Heart Health?

Regular physical activity positively affects heart health. Anadolu Medical Center’s Pediatric Cardiology Specialist Dr. Resmiye Beşikçi emphasizes the importance of engaging in sports without harming the heart and provides insights on essential pre-sport examinations.

Before starting sports, children should be evaluated by a pediatric cardiology specialist through a cardiological examination, including an ECG, echocardiography, and, if necessary, a stress test.

Healthy children who engage in sports should undergo heart check-ups annually or every two years, depending on the intensity of the sport.

Children with heart conditions are generally restricted from competitive sports and can only participate in sports approved by a pediatric cardiology specialist.

How to Prevent Sports Injuries?

Orthopedics and Traumatology Specialist Assoc. Prof. Dr. İbrahim Akmaz highlights that children are more prone to sports injuries compared to adults. He provides insights into sports injuries in children.

Injuries are commonly seen in children’s joint cartilage, growth plates, and the areas where strong tendons attach to bones, especially during periods of rapid growth. During this phase, children’s muscles tend to be tighter. To protect children from sports injuries, the choice of surface and footwear they use during sports is essential. Children are recommended to engage in sports with peers in their age group. Additionally, the importance of warm-up and stretching before sports should be emphasized and supervised, taking into account the muscle tension typical in children.

Pre-Sport Evaluation

• Medical and sports assessments are necessary.
• Systemic and orthopedic examinations should be performed.
• Radiological consultations, such as X-rays, tomography, scintigraphy, etc., may be needed.
• Cardiological examination, including ECG, echocardiography, and, if necessary, a stress test, should be conducted.
• Depending on the intensity of the sport, children should undergo a heart check-up annually or every two years.