Most children spend at least six hours a day at school, sitting down and concentrating. While this is good for their education, their young bodies should be physically active for at least 60 minutes every day.
It doesn’t need to be a structured sport, anything that gets them away from screens and allows them to burn off all that excess energy will help. Plus, it can double as a fun family activity to promote bonding. Encouraging your child to be physically active will help them stay active and healthy through adolescence and adulthood.
BENEFITS TO REGULAR EXERCISE FOR CHILDREN
Regular exercise like team sports, individual pursuits or simply playing outside, provides numerous benefits for children, including:
- Improved physical health
Develops strong bones, muscles and cardiovascular system. - Enhanced cognitive function
Boosts concentration, memory and problem-solving skills. - Better mental health
Reduces stress, anxiety, and symptoms of depression. - Increased self-esteem
Develops confidence and body positivity. - Improved sleep
Regular physical activity promotes healthy sleep habits. - Social benefits
Encourages teamwork, communication, and friendship skills. - Develops motor skills
Enhances coordination, balance, and overall physical fitness. - Reduces obesity risk
Regular exercise helps maintain a healthy weight. - Builds discipline and perseverance
Teaches children to set goals and work towards achieving them. - Lays foundation for lifelong health
Establishes a habit of regular physical activity, reducing the risk of chronic diseases later in life.
EASY WAYS TO EXERCISE AT HOME
Exercise should be fun for children. Encourage them to find activities they enjoy, like a walk through the neighbourhood, swimming, riding bikes, skipping and lawn sports.
Remember to always supervise and encourage your kids during exercise. Make it fun and engaging, and they’ll develop a lifelong love for physical activity!
HERE ARE SOME EASY AND FUN HOME EXERCISES FOR KIDS:
Animal Moves
• Bear crawl (hands and feet)
• Chicken flap (flap arms)
• Frog jump (jump with legs)
• Snake slither (crawl on belly)
Bodyweight Exercises
• Push-ups
• Squats
• Lunges
• Planks (hold for 10-30 seconds)
Balancing Acts
• Stand on one foot
• Heel-to-toe walking
• Balance beam (use a straight line on the floor)
Yoga for Kids
• Simple poses like downward-facing dog, tree pose, and child’s pose
• Use fun animal names to make it engaging
Obstacle Course
• Set up a course with household items (couch cushions, chairs, etc.)
• Crawl, jump, and climb through the course
Dance Party
• Put on music and dance freely
• Jumping jacks
• Twirling
• Marching in place
Jumping Fun
• Jumping jacks
• Hopping on one foot
• Bouncing a ball
Resistance Band Exercises
• Use light resistance bands for kids
• Bicep curls
• Tricep extensions
• Chest presses
Text: BRONWYN FORBES-HARDINGE