١٠ تمارين يجب القيام بها للأطفال وفوائدها

A balanced diet and exercise are very important for the healthy growth and development of young children. With the advancement in technology, most children invest their time in modern gadgets instead of spending their time outdoors. These lifestyle changes make children more susceptible to various health problems, and obesity is at the top of the list. In the following article, we will talk about various exercises for children and how your child can benefit from them.

Why should children play sports?

Exercising is not only important for physical health, but it is also important for a child’s mental development. Here are some of the benefits of exercise for children:

• Helps build better focus.
• It helps to strengthen children’s immunity.
• It keeps children in high spirits and a happy mood due to the release of the happiness hormone called endorphin.
• Improves the child’s heart health and prevents cardiovascular problems.
• It helps strengthen the lungs in children.
• Helps keep cholesterol levels under control.
• It has an effective effect in regulating blood pressure in children.
• It helps in maintaining good brain health, and also helps in enhancing memory in children.
• Effective in preventing obesity.
• Helpful in improving bone and brain health.
• It helps prevent various types of cancer in children .
• It helps in releasing good hormones and cleansing bad hormones.
• It helps children fight various infections and allergies .
• It helps improve blood circulation and thus increase oxygen in the blood.
• Leads to better sleep in children.

You may notice that children rarely enjoy exercising and want to get out of it by making different excuses. The best thing you can do is to turn exercise times into fun times.

How much time do children need to exercise?

When it comes to exercise, there are three important aspects to consider; endurance, flexibility, and strength. This means that when you engage your children in any form of physical exercise, you should pay attention to these three factors. Another factor to consider is the amount of exercise your child should do in order to stay fit and healthy. On average, a child should engage in some form of physical exercise for one hour every day. However, it may vary depending on the age of the child such as:

• A toddler may need about 90 minutes of exercise a day, which may include 30 minutes of structured physical activity and 60 minutes of unstructured physical activity, also known as free play.
• A preschool or kindergarten child may need an hour of structured and unstructured physical activity.
• A school-going child may need an hour of daily physical activity that can be broken down into 15 to 20 minutes of exercise or more.

10 Fun and Easy Exercises for Kids and Their Health Benefits

Now we will discuss some fun and easy exercises for kids that your kids will love to participate in. Here is the list of exercises for kids:

1. Swimming

Swimming can be described as the most loved physical exercise for children. This fun exercise should be done at least three to four hours after meals. Here are some of the benefits of swimming for toddlers.

the benefits 

• Good breathing exercise and also helps children avoid obesity.
• Good for building endurance and improving muscle strength.
• It is also useful for improving digestion.

2. Skiing

Kids love to move on wheels, and here are some of the benefits of skating for your little heroes.

the benefits 

• Helps strengthen the thigh, leg and hip muscles in children.
• The extra pressure on the thighs, legs and hips helps strengthen these muscles.
• Regular practice helps build focus and stability.
• It is a good aerobic exercise for kids and helps in keeping the body fit and healthy.

3. Cycling

Cycling is one of the best ways to get around, and it’s a great physical exercise for kids. Here are some of the many benefits of cycling.

the benefits

• It helps in releasing the happy hormone in the body and keeps your child in high spirits.
• A great way to keep fit and lose weight.
• Helps build better thigh, leg and hip muscles.
• Intense cycling sessions help lower cholesterol and blood pressure.
• It helps improve blood circulation and thus improve brain and heart health.
• Cycling helps keep blood sugar levels under control and is therefore very beneficial for children with diabetes.

4. Jump rope

Kids enjoy this fun type of exercise. It may take some time for kids to master the correct technique for skipping, but once they do, they will have a lot of fun. Here are some of the benefits of skipping.

the benefits 

• Repeated jumping movements help strengthen the muscles of the leg, thigh and calf.
• Aside from being a great exercise, jumping is a good fun activity for your kids.
• Children with ADHD or Attention Deficit Hyperactivity Disorder can benefit greatly from this type of exercise.
• It also helps in directing the child’s energy in the right way.

5. Running

You can involve your child in running with you every day. This is one of the easiest and best forms of exercise. Here are some of the benefits of running for your child.

the benefits

• It helps in developing better immunity and helps your child resist various diseases.
• It helps improve your child’s mood.
• It is good for your child’s heart and mind health.

6. Dance

Dancing is a great way to keep your child healthy and active. Here are some of the benefits of dancing for kids.

the benefits 

• It’s a total body workout and also a fun way to enjoy indoor exercise.
• Dance movements require precision and thus help improve concentration.
• It is a great way to lose body fat.
• It is a fun activity that all children love to participate in.

7. Going up and down the stairs

It may seem easy, but climbing up and down stairs is a great exercise for kids. You can turn it into an exciting game and get your child’s friends involved too. Here are some of the benefits of climbing stairs.

the benefits 

• It is a great breathing exercise and also helps in building stamina in children.
• It is an effective way to lose some extra weight in the body.
• Helps improve bone and heart health in young children.

8. Basketball

You can take your child to the basketball court and participate in this ball game. Although younger children may have difficulty handling the ball, it is a great way to get physical exercise even for younger children. Here are some of the benefits of playing basketball.

the benefits 

• Throwing a ball helps improve upper arm strength.
• It helps in improving stamina and endurance in children.
• It helps in keeping the body weight under control and also maintains the body harmony.

9. Fun with running games

There are many games that involve running and it is a great way to get kids involved in some outdoor activities. Here are some of the benefits of running for kids.

the benefits

• It is a great way to burn excess body fat and stay fit.
• Helps in muscle coordination.
• Helps improve heart health.

10. Badminton

Racket games are good for young children and are enjoyed by older children too. Here are some benefits of playing badminton for kids.

the benefits 

• It helps in muscle growth in children.
• It is a great way to improve children’s hand-eye coordination.
• It is a great way to learn social skills as well as this game is played between two players.
• It’s a great exercise for overall body movement.

The above-mentioned physical exercises are very beneficial for your kids. You can involve your child in any of these exercises on a regular basis. However, if your child is suffering from some health complications like asthma, diabetes etc., it is better to consult your child’s doctor before involving him in any form of physical exercises.

You can introduce exercise at an early age, as habits that are followed at a younger age stick with your child. It is also observed that children who have had a healthy childhood tend to make healthy lifestyle choices later in life as well. So, help your child make healthy choices right from the beginning and turn them into healthy individuals.

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