In a generation, where do any work easily by using machines, children where forget to do physical work. Parents should teach their children about physical participation and push them to play games and sports.
More, often nowadays generation kids using mobile gadgets and forget push themselves in grounds and all. Schools and colleges are aware of this situation and make their time to involve them into sports. This can help them to grow healthy. Many countries running campaigns for children health support, they should also teach this topic.
Games and sports can relieve pressure and stress on children about studies, this can prepare them mentally strong for any situation.
This may sound like a lot, but don’t worry! Your child may already be meeting the recommended physical activity levels. And, you’ll soon discover all the easy and enjoyable ways to help your child meet the recommendations. Encourage your child to participate in activities that are age-appropriate, enjoyable, and offer variety!
Recommended Levels for Preschool-Aged Children (ages 3 through 5 years)
Preschool-aged children (ages 3 through 5 years) should be physically active throughout the day for growth and development.
Recommended Levels for School-Aged Children and Adolescents (ages 6 through 17 years)
Children and adolescents ages 6 through 17 years should do 60 minutes (1 hour) or more of moderate-to-vigorous intensity physical activity each day, including daily aerobic – and activities that strengthen bones (like running or jumping) – 3 days each week, and that build muscles (like climbing or doing push-ups) – 3 days each week.
These three types of physical activity should be included each week for children and adolescents:
1. Aerobic Activity
Most of your child’s daily 60 minutes of physical activity should be aerobic activities, like walking, running, or anything that makes their hearts beat faster.
Muscle-Strengthening
Include muscle-strengthening activities, such as climbing or doing push-ups, at least 3 days per week as part of your child’s daily 60 minutes or more.
Bone-Strengthening
Include bone-strengthening activities, such as jumping or running, at least 3 days per week as part of your child’s daily 60 minutes or more.
Want examples of what counts? Check out the aerobic, muscle-strengthening, and bone-strengthening activity for children and adolescents.
Here are two ways to think about a moderate- and vigorous-intensity aerobic activity:
On a scale of 0 to 10, where sitting is a 0 and the highest level of activity is a 10, moderate-intensity activity is a 5 or 6. Probably doing moderate-intensity aerobic activity. But while at school, when your child runs, or chases others by playing tag during recess, they’re probably doing vigorous-intensity activity.Active kids will have:
stronger muscles and bones
leaner bodies
less risk of becoming overweight
a lower chance of getting type 2 diabetes
lower blood pressure and blood cholesterol levels
A better outlook on life.
Besides enjoying the health benefits of regular exercise, fit kids sleep better. They're also better able to handle physical and emotional challenges — from running to catch a bus to studying for a test.
The Three Elements of Fitness
If you've ever watched kids on a playground, you've seen the three elements of fitness in action when they:
run away from the kid who's "it" (endurance)
cross the monkey bars (strength)
bend down to tie their shoes (flexibility)
Parents should encourage their kids to do a variety of activities so that they can work on all three elements.
Endurance develops when kids regularly get aerobic activity. During aerobic exercise, large muscles are moving, the heart beats faster, and a person breathes harder. Aerobic activity strengthens the heart and improves the body's ability to deliver oxygen to all its cells.
Aerobic exercise can be fun for both adults and kids. Aerobic activities include:
basketball
bicycling
ice skating
inline skating
soccer
swimming
tennis
walking
jogging
running
Improving strength doesn't have to mean lifting weights. Instead, kids can do push-ups, stomach crunches, pull-ups, and other exercises to help tone and strengthen muscles. They also improve their strength when they climb, do a handstand, or wrestle.
Stretching exercises help improve flexibility, allowing muscles and joints to bend and move easily through their full range of motion. Kids get chances every day to stretch when they reach for a toy, practice a split, or do a cartwheel.
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