It is advised that kids ages six to seventeen engage in physical activity for at least 60 minutes each day. Contrary to popular assumption, only difficult exercises or demanding outdoor sports are beneficial. This goal can be accomplished by performing basic practices for kids at home. A sedentary lifestyle is becoming more and more common among kids, which is bad for their physical and mental growth.
At all ages, regular exercise and fitness are necessary, but throughout childhood, they are especially crucial for general development. The American Academy of Pediatrics claims that regular exercise promotes the growth of stronger bones, more powerful muscles, increased energy, flexibility, and improved academic concentration.
04 Easy Exercise Ideas for Children
Running is a total-body exercise that has a range of intensities. The heart, muscles, and lungs must exert extra effort during this workout, which consumes a lot of energy. Due to the lack of complicated equipment needed, it is also a simple exercise.
• Combats depression
• Reduces tension
• Preserves weight
• Encourages confidence
• Sculpts the legs
How to Proceed
1. Jump or swing your arms to warm up. This will get the muscles ready for a successful run.
2. To prevent tripping, scan the ground in front of you.
3. Land mid-court rather than on your toes when you are sprinting to avoid tightening your calves.
4. Keep your feet pointed forward.
5. While sprinting, keep your hands close to your waist and avoid raising them too high.
6. While running, the hands and arms should be as loose as possible.
7. Maintain a high head position, a straight and level back, and relaxed shoulders.
Side Leg Lift
The muscles in the knees and inner thighs may become stronger and toned with the side leg lift. Abducting or pushing your leg away from your midline is necessary for side leg lifts. It's a fantastic and easy approach to strengthening the gluteus medius and minimus, which are part of the hip abductors. You can perform it while standing or lying down by using only your body weight.
• Develops hip and gluteal muscles
• Minimizes extra fat
• Enables more relaxed and comfortable movement
• Strengthens the thighs and hips
• Boosts the mass of lean muscle
• Enhances the tedious group of muscles, which is necessary for daily tasks including walking, balance, and lifting objects
How to Proceed
1. Lay on your side.
2. Close to the floor, extend the arm, fold it at the elbow, and use the hand to support the head.
3. With the forearm on the ground ahead of the body, bend the other arm.
4. Keep the legs straight and stack them one on top of the other.
5. While maintaining the body with both arms, gently lift the top leg as high as you can.
6. Once you've occupied the position for a short while, go back to the beginning position.
Backstretch (Child Pose)
Yoga's non-twisting stance that targets the back muscles is this one. Along with the forearms and shoulder muscles, it can help ease sore back muscles.
• Stretches the thighs, hips, and ankles
• Reduces tension and exhaustion
• Relaxes the muscles of the upper body
• Digestive aid
• Increases lower back length
How to Proceed
1. Kneel on the mat, placing your heels under your hips.
2. Open the knees to hip distance while keeping the toes together.
3. Lean forward and cross your body over your thighs until your forehead is resting on the ground.
4. Straighten your arms out in front of you.
5. Hold this position while taking a few deep breaths and relaxing.
Stretching, which can assist increase flexibility and postural awareness, is a beneficial and safe practice. Before beginning any other physical activity, stretching is essential in addition to being a workout.
• Increases the joint's range of motion
• Reduces muscular tension
• Enhances motor coordination
• Improves the body's blood circulation
How to Proceed
1. Sit with the back straight.
2. Stretch both legs as wide as comfortable.
3. Hold the right knee with the right hand.
4. Lift the left hand to the top of the head and lean towards the right.
5. While leaning rightwards, stretch the left part of the body as much as you comfortably can.
6. Keep breathing normally.
7. Repeat it on the other side.
Kids and teenagers require at least an hour of strenuous exercise each day and an hour of muscle-building activity three times each week.
By combining various forms of exercise into pretend play or games, you can promote them. The exercises mentioned above are excellent for kids, but rather than trying to create a set exercise regimen, it is probably better to find out what they currently enjoy and encourage them to look into their interests.