Healthy Line: How to Keep Kids Active: Best Exercises & Tips for Healthy Habits

 

Fitness for Kids: How to Encourage an Active Lifestyle

Introduction

Children are now more than ever before spending their time indoors staring at screens. The proliferation of smartphone, tablets, and video games has pushed physical activity to the wayside, resulting in increased obesity and poor posture in children, as well as a general lack of physical health. It is essential to promote an active lifestyle among children because it helps them be physically, mentally, and emotionally healthy.

This handbook will discuss the relevance of fitness among children, and the feasible ways of encouraging children to engage in physical activities, exercises that are fun, and how parents can help their children develop a long-term interest in exercising.

 

Why Is Fitness Important for Kids?

Children need to be physically active as a part of their growth and development. This is why fitness is important:

1. Promotes Healthy Growth and Development

Exercise makes bones, muscles, and joints get strong; this makes kids become stronger. It also enhances cardiovascular health, making the risk of being obese, diabetic, among other chronic illnesses, be reduced.

2. Enhances Mental Health and Cognitive Function

Exercise enhances the performance of the brain by improving memory, concentration, and studying. It also lessens the stress, the anxiety and the ADHD symptoms.

3. Builds Social Skills and Confidence

Teamwork, discipline and leadership are some of the things that are learnt by the kids through team sports and group activities. Self-esteem also increases with fitness attainments.

4. Prevents Sedentary Lifestyle Risks

Too much screen time results in a bad posture, eye strain, and sleeping problems. These effects can be countered with encouragement to move.

5. Establishes Lifelong Healthy Habits

Active children have a higher chance of living healthy lives when they become adults and they are less likely to develop lifestyle diseases as they age.

 

How Much Exercise Do Kids Need?

The World Health Organization (WHO) and the Centers of Disease Control and Prevention (CDC) recommend that children need to get:

·        3-5 years: 3 or more hours of active play a day.

·        Ages 6-17: 60 or more minutes of moderate-to-vigorous physical activity in a day, which includes aerobic, muscle-strengthening and bone-strengthening physical activities.

 

How to Encourage Kids to Stay Active

Most children choose playing on the screen to running outside but with the appropriate plans, parents can make the fitness interesting and exciting.

1. Be a Role Model

Parents are the role models of children. They will be more likely to participate in such activities in case they notice that you are regular and do sports. Take family walks, go out on bikes or play together.

2. Make Exercise Fun

Children will not be able to follow dull routines. Make fitness turn into a game:

·        The backyard obstacle courses

·        Parties where they will listen to their favorite music

·        Running and jumping scavenger hunts

3. Limit Screen Time

Put limits on TV, video games, and smartphones reasonably. Instead promote outdoor play.

4. Involve Friends and Family

Children are more invasive when they work out with others. Set up play dates, sports groups or family fitness competitions.

5. Try Different Activities

Not all children like to play common sports. Experiment with:

·        Swimming

·        Martial arts

·        Gymnastics

·        Children yoga

·        Skateboarding and rollerblading

6. Use Positive Reinforcement

Reward them not only on the outcomes but also the efforts. Give them rewards outside food such as a visit to the park or a new sports equipment.

7. Incorporate Activity into Daily Life

·        Use bike or walk to school

·        Use the stairs rather than an elevator

·        Use active video games (such as Wii Sports or Just Dance)

 

Best Exercises for Kids

The following are some fitness activities suitable to the age of the kids:

For Toddlers (Ages 2-5)

·        Running and chasing games

·        Trampolining

·        Balls playing (kicking, throwing)

·        Bear crawl, frog jumps (animal walks)

For School-Age Kids (Ages 6-12)

·        Swimming

·        Cycling

·        Soccer, basketball or baseball

·        Rope skipping games

·        Gymnastics or martial arts

For Teens (Ages 13-18)

·        Strength training (when done under supervision)

·        Running/ jogging

·        Pilates or yoga

·        Team sporting activities (volleyball, tennis, track)

 

Overcoming Common Challenges

1. "My Child Hates Sports"

Not every child likes sports that are competitive. Attention should be paid to the non-competitive ones such as dancing, hiking, or skateboarding.

2. "We Don’t Have Time"

Breaks of even small activity are beneficial. The short play sessions of ten minutes accumulate during the day.

3. "It’s Too Expensive"

Workout does not need to be costly. It does not cost you anything to engage in activities such as jumping rope, and playing tag, or play in playgrounds.

4. "Bad Weather Limits Outdoor Play"

When the weather is bad, kids will still be able to exercise because there are indoor activities such as yoga, dancing or home obstacle courses.

 

Read Also: - How to Avoid Overeating After an Intense Workout

The Role of Schools in Kids’ Fitness

The schools are important in the promotion of physical activity as they:

·        Offering PE lessons everyday

·        Providing after school sports activities

·        Promoting active recess period

·        Training children on nutrition and health

In cases where the schools of their children do not have adequate fitness programs, parents can demand to have improved physical education activities.

 

Healthy Eating for Active Kids

It is not just exercise but nutrition counts. Make children eat:

·        Lean sources of proteins (chicken, fish, beans)

·        Whole grains (oats, brown rice, whole wheat)

·        Vitamins and fiber (fruits and vegetables)

·        Good fats (nuts, olives oil, avocados)

·        A lot of water (sugary drinks are limited)

Do not overindulge in junk food as it can counter the effects of physical exercises.

 

Conclusion

One of the greatest gifts that a parent can give a kid is encouraging them to be active. It is also possible to make fitness enjoyable, and a good example, and introduce a variety of movement opportunities to make children form good lifetime habits. It does not matter whether it is sports, outdoor games, or family events, every step helps in the healthy and happier future.

Begin with little, be regular and see your child flourish, literally and figuratively!

 

FAQs

Q: How can I encourage my child to get active when he/she is lazy?

A: Begin with amusing little things they like. Gradual increase of intensity and provide positive reinforcement.

 

Q: Are Motion-based video games (such as Nintendo Switch) good exercise?

A: Active video games can complement physical activities but they are not a substitute to outdoor play.

 

Q: How can I make sure my child is not bored?

A: Change activities. Diversity helps to avoid boredom.

 

Q: Can kids train in strength?

A: Yes, but under supervision and use of light weight (use body weight exercises such as push-ups and squats).

 

Q: What can schools do to increase the fitness of kids?

A: At the curriculum level, through daily PE, active recess and sports programs.

 

With such tips, parents will be able to transform their kids towards being more active and have a healthier and more colorful future.