8 Easy Exercises for Kids
Anything that makes kids move is good for them. The Centers for Disease Control and Prevention (CDC) note that regular physical activity can help children improve their cardiorespiratory fitness, build strong bones and muscles, control their weight, and reduce the risk of developing heart problems.
Health such as heart disease, cancer, type 2 diabetes, high blood pressure and osteoporosis, as well as improved symptoms of anxiety and depression. According to CDC guidelines, children aged 6 to 17 should do at least one hour of cardiac and aerobic exercise each day, in addition to one hour of three bone and muscle building exercises. times per week.
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Kids to exercise
So how do you get kids to exercise? That’s the real thing. We turned to Jacquelyn Oldham, director of curriculum and development for The Little Gym, which has 300 locations across the country and focuses on children aged 4 months to 12 years old. Oldham recommended that children do exercises at home that speed up the heart rate, strengthen small bodies and bones, and most importantly, are fun to do. After all, if children see exercise as something they enjoy, as opposed to a chore, they are more likely to do it.
It may sound simple, but chasing yourself is one of the best exercises kids can do. “Running is particularly healthy for children because it helps them build strong bones while strengthening their muscles“, Said Oldham.” Without forgetting, it’s fun run. Combined with a healthy diet, it helps children maintain a healthy weight. Develop a love of racing and see it as fun is something that children can wear as adults, setting them up for a life of healthy lifestyle habits. “Play tag, organize timed relays or games like Mother May I? Or what time is it, Mr. Fox?
Oldham notes that squats help children develop endurance, strength and even self-confidence. She likes to play a game called Hot Seat Squats. “Put a stool or ottoman behind them while they squat, let their buttocks – or cookies – graze the seat, then get up quickly. We call these Hot Seat Squats because you don’t want to Most kids find them super fun because almost all kids can do this. ”
Jumping not only increases the heart rate, works the whole body and improves core strength, but it is also an unexpected workout for little minds. “Jumping is a great brain booster!” Said Oldham. “It engages both the left and the right brain, leading to improved functioning, while improving balance and coordination.”
You know how to do it: ask your children to sit with their feet in front and their hands behind, then lift their hips off the ground so that they walk like a crab. It’s funny and silly, while developing the strength of the heart and arms. Once your children have mastered the basic movement, give them a boost: “Try to balance different small objects on their stomachs while moving,” she says. “At Little Gym, we balance bean bags and shakers. At home, you can try rolls of toilet paper, bags of pretzels or even your favorite stuffed animal!
If they don’t like walking like a crab, turn it over and make them walk like a bear – crawl them on their hands and feet, their knees not touching the ground. “Bear walking is what we call a” whole body “skill because it makes the whole body work at once”, Said Oldham. “It starts with strengthening the core to carry the weight, which strengthens the arms and legs. It also improves the child’s spatial awareness. It is a complete exercise of the brain and the body.” Bear walking races are always popular, says Oldham, but parents can also join them when they can. “Rather than go to the bathroom for bath time, why not crawl?” she says.
Have your child lie on their stomach, then lift their arms and feet off the ground, a Superman flying through the air. It’s a good move – if done right, warns Oldham. “Supermen improve back, neck, glutes and hamstrings, and they’re also a great way to improve the vestibular system, “she says.” But they can also put a lot of pressure on the areas if they are not done properly. ”
Frankenstein Walk / Cross Movement
Cross movements involve crossing one side of the body from the other, such as knee/elbow exercises where the left elbow touches the right knee, etc. “Transversal movements improve brain function, concentration, and coordination”, she says. The “Frankenstein Walk” asks children to reach out like Frankenstein’s monster (or a zombie), then bring a straight leg so that it is almost parallel to the ground. The goal is to touch the toe with the opposite hand. Grunting like a monster is optional.
Stretching and Yoga
Stretching has many benefits, including reducing the risk of injury, increasing range of motion, and maintaining flexible, strong muscles. Most importantly, says Oldham, stretching has been shown to reduce stress. “At Little Gym, we run what we call a” beautiful butterfly “with the kids to stretch the body while focusing their focus,” she says. “Just sit on the ground, bring the soles of the feet in front of you, transforming the shape of your legs into butterfly wings. Then inhale by raising your arms above your head and relaxing your arms., You expires. “It’s a soothing way to start or end a day.