Most folks associate exercise with going to the gym, running on a treadmill, or lifting weights. Adults are constantly taught that exercise will enhance their general health, but what about kids?
Consistent exercise habits may surely help children. Instead of going to the gym, kids may get their exercise by playing and being physically active at recess, dancing class, or sports practice.
Why should my children exercise on a regular basis?
Regular exercise is beneficial to everyone. Active children will have:
- Muscles and bones that are stronger.
- Leaner physiques.
- There is a lower chance of becoming overweight.
- A decreased risk of developing type 2 diabetes.
- Reduce blood pressure and cholesterol levels.
- A more positive attitude on life.
Fit youngsters sleep better, perform better in school, and are less prone to develop depression, in addition to reaping the health advantages of regular exercise. Regular exercisers are also better equipped to deal with physical and emotional problems, such as sprinting to catch a bus or studying for a test.
How can I get my children to exercise?
To keep your children fit and active, try the following:
- Assist your children in engaging in a range of age-appropriate activities.
- Make a regular physical exercise schedule.
- Make physical activity a part of your everyday routine, such as taking the stairs instead of the elevator.
- Adopt a better lifestyle for yourself so that you may be a good role model for your family.
- Engage in family activities.
- Keep it entertaining so that your children will return for more.
What are some activity suggestions for getting my kids moving?
Parents should encourage their children to participate in a range of activities so that they can improve their strength, flexibility, and endurance.
Improving your child's strength may be accomplished through safe strength training methods for kids, but it can also be accomplished through push-ups, stomach crunches, pull-ups, and other muscle toning and strengthening activities. They gain strength when they climb, execute a handstand, or wrestle. Muscle strengthening and cardiovascular workouts such as jogging, leaping, and hopping also aid in the development of strong bones.
Stretching activities enhance flexibility by allowing muscles and joints to bend and move freely throughout their entire range of motion. Every day, kids have opportunities to stretch as they reach for a toy, practice a split, or execute a cartwheel. Flexibility exercises include dance, yoga, and martial arts such as karate.
Endurance improves in children who participate in aerobic activities on a regular basis. Aerobic exercise causes big muscles to contract, the heart to beat quicker, and the lungs to work harder. Aerobic exercise strengthens the heart and increases the body's ability to transport oxygen to all cells.
Aerobic exercise may be enjoyable for both adults and children. Aerobic exercises include:
Basketball.
Bicycling.
Dancing.
Skating on the ice.
Skating on inline skates.
We're playing tag.
Soccer.
Swimming.
Tennis.
Walking.
Jogging.
Running.
We're playing tag.
Dancing.
How can I encourage my children to put down their phones and screens?
Kids and teenagers sit about a lot more than they used to. They spend hours a day in front of screens (TVs, cellphones, laptops, tablets, and gaming systems), but too much screen time combined with insufficient physical exercise can lead to weight gain.
Limiting time spent in sedentary activities, particularly watching TV and using phones, is one of the most effective approaches to urge youngsters to be more active. to cut down on the amount of time children spend in front of screens
- Limit their children's use of media, which includes TV, social media, and video games. Media should not take the place of adequate sleep and physical activity.
- For youngsters aged 2 to 5, limit screen use to one hour per day or less.
- For children under the age of 18 months, limit screen time to video chatting only.
- Select high-quality programs and watch it with your children to help them grasp what they're watching.
- TVs, laptops, tablets, phones, and video games should be kept out of children's bedrooms.
- Turn off electronics during mealtimes.
How much exercise should my children get every day?
Parents and caregivers may assist guarantee that their children are physically active on a daily basis.
School-age children and teenagers (6 to 17 years) should engage in 60 minutes or more of moderate to intense physical exercise each day. This should include muscle- and bone-strengthening activities at least three times each week.
The following are some examples of muscular and bone building activities for school-age children:
- Games like tug of war.
- Body weight or resistance bands are used in resistance exercises.
- Climbing a tree or a rope.
- Playground equipment climbing.
- Some types of yoga.
- Hoping, skipping, and leaping are all activities.
- Rope jumping.
- Running.
- Sports involving leaping or sudden shifts in direction.
Preschoolers should engage in active play throughout the day. Although a specific length of time has not been specified, an acceptable objective may be three hours per day of mild, moderate, and strenuous activity. Unstructured active free play and organized, adult-led physical exercise should be included.
Young children should not be sedentary for extended periods of time – no more than one hour unless asleep. In addition, school-age children should not remain sedentary for more than 2 hours.
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