There is a lot of data that suggests exercise is an essential factor in lowering our risk of serious illnesses including heart disease, stroke, diabetes, and cancer. Regular physical activity can also improve our self-esteem, mood, and sleep quality, making us less susceptible to stress, depression, and dementia, according to research. However, as a result of our contemporary lifestyles and increased reliance on technology, we are less active nowadays, both as adults and as children.
According to research, sedentary children are more likely to become inactive adults, placing kids in danger of acquiring life-threatening illnesses including heart disease and cancer. This is why it is critical to promote and maintain physical fitness and exercise for kids.
Advantages of exercise for children
Regular exercise offers several health advantages for children and adolescents, including improved fitness.
- Giving Them A Chance To Socialize
- Enhancing Concentration
- Increasing Academic Performance
- Constructing A Stronger Heart, Bones, And Muscles
- Promoting Healthy Development And Growth
- Boosting Self-esteem
- Enhancing Posture And Balance
- Reducing Stress
- Promoting A Better Night's Sleep
Six Fun Easy Exercises for Kids
In this blog, we have suggested a few at-home activities for kids that balance the heart rate, build tiny bodies and bones, and, most importantly, are enjoyable to perform.
Running is the most basic kind of exercise, and it's ideal for youngsters' limitless energy and craving for speed. Children can run outside or indoors, such as in a gym, along a corridor, or even around a huge table. Running may also be coupled with other movements to create active games such as relay races. While running, try something new: Change up the movement patterns by having youngsters alternate between running and skipping, or try running in place with their feet extremely near to the ground Kids can also run with 'butt kicks' (kicking alternating heels into the buttocks with each stride) or 'high knees' (raising alternating knees toward the chest with each step). Changes in direction (edge or reverse) engage both muscles and the brain, developing coordination in children.
These simple exercises can help you get your feet up and off the ground. Jumping improves muscle strength, cardiovascular fitness, and endurance. And who doesn't enjoy competing to see who can jump the highest against a buddy, sibling, or even an adult?
Some fun leaps for children to try
1. Criss-cross feet:
Jump straight up, then cross one foot in front of the other; on the following jump, switch feet and repeat.
2. Hurdle hops:
Jump from side to side or front to back over a fictitious hurdle.
3. Jumping jacks:
These are a type of exercise that involves jumping up and down. While leaping, stretch your arms and legs out to the side like a starfish; on the second jump, return your arms to the sides and your legs to the center on the landing.
4. One-foot hops:
Lift one knee and leap on the standing leg; alternate.
5. Tuck jumps:
These are performed by bending the knees and lifting the heels high while jumping.
Games involving Regular Exercise
Turn exercise into a game to make it more enjoyable for children. Here are some suggestions!
Divide the children so that they each have their home corner. Then have them run in a circle around the room. They must return to 'home' on your command and do a few simple activities (say, five jumping jacks or one 30-second plank). To offer youngsters ownership over the game, we recommend allowing them to choose which exercises to complete in each area.
2. Go back and hit it:
When the button 'go' is pressed, the children rush forward in predetermined lanes. Then say 'back,' which tells them to go backward. Finally, yell 'hit it!' to signal the inclusion of another talent (such as a tuck jump or squat). Again, let the youngsters have a say in selecting the 'hit it' talent.
3. Indoor Ball Games
Ball sports, whether indoors or outside, may provide excellent exercise for children. Aerobic exercise, balance, and coordination practice are just a few of the advantages. (Plus, youngsters are drawn to any activity that involves a ball.)
Some examples of indoor ball games that don't take up a lot of room are:
- Balls are being tossed into washing baskets.
- Using a household item to hit balls at a target
- Using a plastic mixing bowl to catch balls
- Tossing, rolling, or kicking a ball up against a wall
- Dribbling, passing, and rolling a ball back and forth between partners are among more options.
- Parents should always provide a safe environment for their children to play with a ball indoors.
Skipping may be a pleasant physical exercise that also tests abilities like balance and coordination.
Here are some skipping games to try
1. Jumping rope:
Have your children jump rope for a set amount of time. You may make it tougher by having them travel forth and back, or you can make it more competitive by seeing who can get the most skips in a given period.
2. Obstacle course:
Set up a small obstacle course with things that are easily accessible, such as a chair to skip around and a pot to jump over. Then, set a timer and challenge your children to beat their personal best.
3. Skipping tag:
Play tag, but instead of running or walking to catch their opponent, have everyone skip.
4. Crab Walking
Crab walking is a fun exercise that also helps children develop core and arm strength.
Begin by teaching your children how to do this movement (torso and tummy up while moving using hands and feet on the ground with legs bent at the knees). Then, put up interesting activities for your children to do while moving in this posture.
Here are a few examples:
- Balancing act:
Have children balance objects (such as a plush animal or a plastic cup) on their stomachs and see who can go the longest without dropping it. Alternatively, count how many plush animals your kid can balance on their stomach while holding this posture.
5. Obstacle course
Set up a crab crawl obstacle course for the youngsters to negotiate.
Ready, set, crab crawl all the way to the finish line.
Whatever the sport or exercise, make sure your kid is wearing proper protective equipment, including footwear, and that they are thinking about safety to reduce their chance of injury. Consider any medical problems that may impair their skill or safety when engaging in their chosen activity, and always seek medical professional guidance when necessary.