What is Physical Exercise?
Physical exercise is any bodily activity that maintains the fitness of the system and enhances the wellness and health of the body. It aids growth by all means and improves overall strength by developing muscles. Another important aspect of physical exercises is that it combats obesity and helps one to maintain his/her weight.
What are Physical Exercises for Kids?
Physical activities for kids are ones that can be easily performed and practised by kids to increase their strength and stamina. These do not include activities like yoga for sleep
and sleep stories for kids
. Physical activity for kids must be exciting for them to keep doing it on a regular basis. Therefore, there must be activities like sports, kids yoga
, dance workout
, swimming and other extracurricular combined to train strength.
How Effectively Can We Do Physical Exercises for Kids at Home?
Physical fitness for children requires very little to no special equipment, and it is very convenient to achieve one's goals through physical activities for kids at home on parental guidance. This makes them work out at their comfortable timings and space without having to travel. One can do exercise for children's growth and development regularly without missing out on sessions when done at home, and this will show better and instant results than other outdoor fitness activities for kids.
Can Kids Do Physical Exercises?
Physical activities for kids are best for:
Kids who want to increase their lean body mass.
Kids who want to build a fitness habit.
Kids who want to reduce and handle their injured knees and strained muscles.
Kids who are aged eleven years and above.
Kids who are already into sports and require building their strength and stamina.
Kids who are overweight and want to reduce their weight and stay fit.
Kids who want to improve their metabolic rate.
Which Kids Should Avoid Physical Exercises?
Physical activities for kids are not recommended for some kids. They are:
Children with seizure disorders should not practice them.
Kids with uncontrolled high blood pressure should refrain from performing all these physical activities for kids at home.
Children who have taken up chemotherapy sessions or who have battled cancer in their childhood should not refrain from the children's fitness.
List of Physical Exercises for Kids
The list of physical activities for kids has seventeen minutes of each of the three parts in it. Children fitness contains the warm-up, main workout, and cool down followed by final stretching exercises.
Spot jog: This physical activity for children is done by jogging in place with the feet slightly off the ground. This is very easy and requires no particular place to perform it. It is done for 3 minutes and 3 sets with 90 seconds break in between each set.
Cat-Cow: These fitness exercises for kids are done by sitting on all fours by popping the chest up and then tucking the head downwards. This is done for 3 sets with proper breathing with 5 reps for each set. One can take a 60 seconds pause between each of these sets.
High Knees: These fitness exercises for kids are done by standing and jogging in the same place. Here it is made sure that the knees are brought high until the hip level. It is done for 60 seconds continuously.
Jumping Jacks: These fitness exercises
for kids are done by jumping in and out with the arms clapping up overhead and then placing it along the sides. This is started by doing at a slow pace and then increasing its speed for one whole minute. Then there is a break for 30 seconds.
Standing Ape Reach: This physical activity for children is done by sitting in a full squat position. Then by lifting the hands off the floor, the hips are raised slightly and extending the knees. The chest is widened, and then the toes are expanded. As the chest is stretched towards the ceiling, the whole procedure is reversed to the starting point. It is then repeated. One must necessarily do this for 3 sets with 5 reps each set. Pause for 90 seconds in between each set.
Floor to Mountain: These physical exercises for kids are done by lying on the ground. The toes and palms are on the floor, and the elbows are placed close to the body. One must take care to have the chest raised until the mountain position is reached. The chest is then lowered to the floor, and it is all repeated. This is done for 10 counts, and then the individual can have a break for 60 seconds.
Chest Opener: These physical exercises for kids are done by standing straight with hands behind the body. The hands are firmly held together and placed on the butt. Then the chest is expanded and brought back to a normal position by moving the hands to the sides of the body. This is a very effective exercise that one should do for 3 sets with 5 reps each. One can pause for 60 seconds in between each set.
Alternating Halos: These physical activities for kids work on the shoulders, biceps, and arms. It is done by standing straight and holding a weight on the hands. One can use dumbbells, and the hands are twisted from side to side to shoulder level. This will look like a halo behind the head and hence the name.
Side to Side Shuffle: These physical activities for kids are done by moving from side to side, and it is a recovery exercise for the whole routine. It is an exercise that requires more room space. On reaching the ends, the hands are used to touch the floor. Then again, the same is repeated to the other end, and it is shuffling for a few more counts. This is done for one whole minute, after which one can take a break for 90 seconds.
Mountain Climbers: These physical activities for kids are done by holding a high plank position. Then the knees are brought to the chest by alternating both legs. The palms must be necessarily placed parallel to the shoulder on the floor. This is done for 60 seconds continuously.
Alternating Plank Reach: These physical exercises for kids are done by holding a high plank position. Then the arms are reached out straight in front one by one and balancing for a few seconds. This is an ideal exercise to strengthen the spine. This is done for 45 seconds without a break.
Butterfly Sit-ups: These physical activities for kids are done by placing the toes together and lying on the floor on the back. The arms are reached up, as the person must get up and lay down with the toes in the same position. The arms are swayed from back to front. This exercise is performed for 45 seconds.
Hip Bridge: These physical exercises for kids are done by lying on the back by raising the hip-high with the feet flat and knees bent. One must take care to keep the palms placed flat on the sides of the body. Once the hip reaches the top, the posture is held for a few counts. This is done for 10 counts and then repeated for one more set with a break for 60 seconds.
Scissors: These physical exercises for kids are done by lying on the floor. The legs are kept straight in the air by widening the legs like a V in a crossed manner. Make sure this is done for 60 seconds.
Flutter Kicks: These physical exercises for kids are the most effective main core workout. Lie on the floor on the back, and the legs are raised off the floor. Then it is moved from top to down like a flutter. The legs should not touch the ground in the middle of the workout to make it more effective. Make sure to perform it for 45 seconds continuously.
Alternate Floor Leg Raise: By lying on the back, the legs are raised off the ground to the topmost position. Then the leg is placed at ninety degrees. Then the legs are brought back down and repeat. This is continued for 90 seconds and then paused for 60 seconds to recover.
Resting: This is done by lying on the floor with the breath consciously noted to enable the body to cool down. It is done in a more relaxed manner with the arms and legs stretched completely.
Child's pose: This is done by kneeling with feet together. The arms are stretched in front on the floor. Then this position is retained for some time until the stretch is felt on the entire back area.
Benefits of Physical Exercises for Kids
The various health benefits associated with physical activities for kids are:
These refresh the mind and increase concentration levels.
It improves their mood and fights stress and depression.
It increases body resistance.
These help the child to perform well in sports.
These build muscle strength and stamina.
These physical activities for kids at home increase the muscles in the body and make the kid stay fit.
These enhance the overall brain activity.
This protects the body from chronic diseases.
This aids in controlling weight gain and combating obesity and its related problems.
Disadvantages of Doing Physical Exercises for Kids
The adverse effects of physical activities for kids are:
There are high chances of getting the muscles injured or strained due to improper guidance while performing this exercise for kids
in the wrong way.
While performing the exercises for teens
, there are more chances of developing exercise bulimia that involves binge eating.
Physical training for kids increases the risk of a life-threatening problem called compartment syndrome.
Dos & Don'ts
The dos associated with the physical activities for kids are:
The kids are advised to carry sufficient water and stay hydrated all the time.
Warming up is a mandatory procedure and should not be ignored under any circumstance.
All kids must be fuelled entirely up before the exercise session, sufficiently with carbohydrates to withstand the burning of calories.
It is essential to have been an instructor for every ten kids.
One must choose the weight required for training strength according to the kids BMI.
One to one personal trainer or coach must be allotted for all the kids with special needs or physical challenges.
One must fulfil the exercising room with all the safety precautions before commencing physical fitness for kids.
Parents must always supervise the sessions during the fitness activity for kids to prevent any accidents and mishaps.
Cooldown stretches prevent all the muscle strains, and therefore they must not be taken for granted and avoided after the physical fitness
exercises for kids.
The don'ts linked with the physical activities for kids are:
Kids should not shower in hot water after the physical fitness exercises for kids and only use warm water.
Kids should not linger around in their sweaty workout clothes after the fitness activity for kids. This is the most common mistake most children make as this affects health and hygiene.
Kids should not do any activities like eating or touching the face while performing physical fitness for kids. This is because the hands will have germs and bacteria acquired from the public space and surroundings.
Children should not wear uncomfortable clothes like tight-fitting attires to exercise. This will make them less attentive during the sessions and lose interest.
Kids should not consume any food immediately after the workout.
Kids should take water slowly even if they are very thirsty immediately after their exercise sessions.
Children should never forego their sleep patterns or get less quality sleep and must necessarily make it a point to sleep for long hours while exercising on a daily basis. This will help their bodies to recover for the next day workout.
Thing Required to Do Physical Exercises for Kids at Home
Working out at home is very easy, but one cannot do it without investing in essential items. Therefore, the vital things one should possess to perform all the physical activities for kids are:
A thick mat
Comfortable workout shoes
A towel to stay off the sweat
A set of resistance bands
A pair of training gloves
A couple of plank bands
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