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We invite you to move: 8 fitness exercises especially recommended for children
Want your kids to disconnect from the screens and move more, but don't know how to do it?
Here are some exercises that contribute specifically to children's health and fitness and the most fun ways to incorporate them into your daily routine
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parenthood
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Exercise
Walla!
health
Friday, 23 April 2021, 07:00 Updated: 07:51
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Lay the foundations for the healthy habits of their future.
Children exercise (Photo: ShutterStock)
Routine exercise is an important part of a healthy lifestyle even for children, because in the early years we lay the foundations for their future healthy habits.
In addition, active children are less likely to be obese in adulthood and, yes, have type 2 diabetes.
Exercises that focus on certain muscle groups can also improve children's complex motor skills and prepare them for future sports activities such as basketball basketball or cycling.
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How much exercise do children recommend children perform?
The general recommendations of health organizations around the world say that toddlers (up to age 3) need 60 minutes of active play daily.
Children ages 3-6 need 120 minutes (two hours) of daily activity.
While children aged 6-17 are recommended for 60 minutes of activity daily and another hour of muscle strengthening training, 3 times a week.
Let them detach a little from the screen and get up from the couch.
Children on screens (Photo: ShutterStock)
These recommendations may seem daunting, but it is worth remembering that children can easily reach these quotas even through everyday and regular games that they perform anyway.
But if you want to strengthen them or you are looking for opportunities to add more exercise to their routine, here are 8 especially recommended fitness exercises for children and tips for incorporating them into your daily routine:
1. Running
Running improves heart and lung health and coordination, but it has also been found to have a positive effect on cognitive performance, mental health and academic performance in children.
How best to combine this?
Catching games of all kinds are very endearing to small children and make them run with pleasure.
Older children may cooperate with more strategic games like "Catch the Flag" or group and competitive games.
2. Jumps
Jumping is a motor ability that children acquire around the age of one and a half to two years.
Similar to running, jumping helps improve coordination, balance and also strengthens the core muscles and legs.
How best to combine this?
Imagination Games - Pretend you are a family of frogs or kangaroos, and jump from place to place.
Music - Put a rhythmic song that the children like, and ask them to jump to its sounds.
With older children it is possible to do a sack race.
Skipping requires coordination and a combination of running and jumping skills.
Skipping Girl (Photo: ShutterStock)
3. Skips
Skipping is a more complex motor action that requires well-developed coordination and combines running and jumping skills together.
It improves balance, timing and sense of orientation in space.
How best to combine this?
Skipping competition, catching skips (where you skip, instead of running), when you go to and from kindergarten, suggested that the children do it by skipping instead of walking.
4. Bear walking
Bear walking combines the work of the whole body and improves strength and coordination.
It combines work on both the upper body muscles (shoulders, chest and arms) and the lower body (back thigh muscle, quadriceps and legs).
How best to combine this?
Small children will flow best with imagination games - pretend you are a family of bears walking in the woods looking for food.
Important Emphasis:
Start by standing on all fours with both feet and both hands stepping on the floor.
Maintain a shoulder width between your hands and a high pelvis.
Proceed with counter-foot steps.
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5. Cancer walk
Walking Cancer is another exercise that greatly strengthens the arms and improves coordination.
The muscles that work in this exercise are many and include: back hand, shoulders, back thigh, buttock muscles and abdominal muscles.
How best to combine this?
Imagination games for young children, competitions for older children.
Important highlights:
Start sitting with your feet on the floor and knees facing the ceiling.
Place your palms spread out on the floor behind your back, detach the pelvis from the floor upwards and perform a cancer walk backwards.
To improve strength and stability.
Squat (Photo: ShutterStock)
Squats
Squat exercises help improve strength and stability and focus on several muscle groups in the lower body, including: the buttocks, quadriceps, posterior thigh, calves and femurs.
How best to combine this?
For small children - place a toy on the floor in front of them, to encourage them to get down on their knees.
For older kids, add a challenge - ask them to jump after getting up from the squat.
For adolescents it is possible to increase the degree of difficulty by performing the squat with a bag on the back with books, which serve as a weight.
7. Yoga
Yoga is a great activity that helps build strength, flexibility and improves breathing and inner awareness and may reduce stress as a result.
Yoga benefits for children include: improving memory concentration and self-esteem, improving academic performance, improving school behavior.
How to combine it?
You can use yoga videos for children on YouTube or dedicated apps, teach them basic poses, combine yoga at the edges of the day - 10 minutes of "good morning yoga" when you get up in the morning or "good night yoga" before bed.
If you yourself are doing yoga, make it a joint activity, spread out a mattress for the child as well and perform the exercises together.
The benefits of yoga go beyond the physical realm, and also enhance self-esteem and academic performance.
Mother and daughter doing yoga (Photo: ShutterStock)
8. Superman
The Superman posture is a muscle strengthening exercise that works on both the abdominal and back muscles.
It's easy to harness the kids to perform this exercise if only because of its name - just pretend you are superheroes flying high above the clouds.
Important Emphasis:
Lie on your stomach with your legs straight on the floor and stretch your arms forward.
Detach legs and arms from the floor at the same time, mobilizing the abdominal and back muscles for support.
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