Promoting fitness and exercise to children at an early age can have a lasting impact on their lives, helping them remain fit throughout adulthood, thus avoiding obesity or other potential health problems in the future.
Physical activity is important for good health, but it can be challenging to motivate kids to get moving. Fortunately, there are plenty of exercises and games that are enjoyable and engaging for kids of all ages.
Squats
Squats are one of the most beneficial strength training exercises. Not only do they build muscle strength and increase athletic performance, but they can also enhance mobility by increasing body weight on one leg.
Squats can be performed in a variety of ways, including weights, resistance bands and yoga balls. Squats also strengthen your core which is essential for developing lean muscles.
Squat variations include the declined squat, which requires children to step up onto a decline surface like a low bench and then lower themselves through their heels. This exercise helps them learn how to shift their weight back through their heels while developing strength in both outer and inner thighs.
Squats are an enduring exercise that can be done virtually anywhere, making them a perfect workout choice for kids. Not only do they build leg and glute strength, but they’re also easy to learn with proper form.
Planks
Planks are an excellent workout for kids since they build core strength. Strong core muscles promote proper posture, which in turn helps with body alignment and reduces back pain.
Start your child off right by performing a basic plank on the floor; as they grow stronger, you can progress to planks on knees or hands and forearms. Not only does this strengthen their core, but it also builds strength in other muscle groups as well.
The plank is one of the most versatile exercises, and can be performed in many different ways. However, it’s essential to perform it correctly for maximum benefit.
Jump Rope
Jumping ropes are an excellent way for children to increase their physical fitness level. Not only do they improve balance and reflexes, but also spatial awareness; plus, it boosts self-esteem as well.
Exercise also strengthens their bones, which could reduce the risk of osteoporosis in later life. A 2017 study revealed that children who jump rope regularly have higher bone density compared to those who don’t.
Another fun workout for kids is playing a game of jumping rope with sidewalk chalk. All you need is a long rope, some sidewalk chalk and some children to join in the fun!
This simple game is ideal for kids just learning to jump rope. One player holds the rope, while the other attempts to jump over it without touching it.
Weights
Strength training for kids can help them build muscle strength and lean tissue, as well as reduce injury risk.
For optimal results, children’s exercise programs should incorporate exercises that strengthen all major muscle groups. We suggest performing 1-3 sets of 6-15 repetitions for each activity.
Start off slowly by using a relatively light weight until the child has mastered the exercise’s proper form, then gradually increase it as they grow stronger. When they have mastered each set without struggle, gradually increase the difficulty level by adding heavier loads each set.
The workout should last 20 to 30 minutes and be done two or three times per week.
Additionally, strength training sessions should be separated by at least one day of rest. This doesn’t need to be physical inactivity – the ideal time frame should be 48-72 hours between strength training sessions in order for proper recovery and to give the body time to build muscle from all that lifting.
