Workouts for children: how to train your children at home .The pandemic has locked us at home again and it is difficult to manage your children as best as possible. It is not at all easy for them to give up going out to do outdoor activities or being able to practice the sport they love most. That’s why we thought of a healthy alternative to hours and hours in front of TV and video games.
These are fun and easy to follow workouts designed specifically to get even the littlest ones to do some exercise.
How much physical activity is necessary for children and teenagers?
According to the World Health Organization (WHO) the daily physical activity levels for different age groups are as follows:
- Newborns (up to 1 year): they should be physically active several times throughout the day, taking advantage of different waking opportunities, for example through interactive games on mats. Infants, who still have limited mobility, can be placed in a prone position, i.e. on their stomach, several times a day for about 30 minutes in total.
- Children 1-2 years old : should spend at least 180 minutes in different types of moderate to vigorous intensity physical activity throughout the day.
- From 3 to 4 years : they should spend at least 180 minutes in different types of physical activity, of which at least 60 minutes of moderate to vigorous intensity activity, throughout the day.
- Children and young people aged 5-11 years : should do at least 60 minutes of moderate to vigorous intensity physical activity every day, including activities to strengthen the musculoskeletal system at least 3 times a week.
Workout for children
In this emergency phase which, due to COVID-19, forces us to spend a lot of time at home, it is of fundamental importance to find workouts for children to keep them moving and help them fight boredom, stress and frustration. Physical exercise, especially if perceived as a moment of play, has a priority role for the psychophysical health of your children.
Doing a bit of movement every day is also a simple and effective way to keep stress and the sense of frustration that may arise at bay. In fact, with physical exercise, accumulated tensions are released, energy and the general state of well-being increase, the quality of sleep, self-esteem and self-confidence improve.
What can be done to encourage children to do physical activity?
What can parents do to promote physical activity? Every age is important and it is equally important not to neglect the different stages of physical development of your child. Workouts for kids promote physical health, coordination, creativity and learning. Not all children grow up with a love for sport but, given all the benefits it brings, it is important for parents to be able to stimulate their children. As? It is important that parents are able to:
- Set an example, if parents are active their children will be active too
- Choose activities designed specifically for the age group of children; fun, challenging but easy to follow and stimulating
- Avoid using televisions, tablets and cell phones for children up to 4 years old. Limit the use of devices for children and young people to certain hours of the day and to a maximum of 2 hours a day, in addition to the time necessary to carry out the teaching activity.
In addition to workouts for children, however, there are also other activities that can be very important for development and are suitable for all age groups. Here are the main ones
- Free body movement : dancing, jumping, somersaults, stretching, to improve movement coordination
- Music : to promote movement/coordination and stimulate language and learning
- Drawing and manipulation with modeling clay : to stimulate creativity, fine motor skills and sensory aspects
- Reading : especially if shared out loud and then autonomously to stimulate language, learning and interaction.
Video workouts for children
Here is a selection of video workouts designed specifically for your children. These are workouts for children and teenagers that allow you to do physical activity in complete safety and with great fun. It is good to remember that children’s workouts are designed for healthy children with no health problems that prevent them from physical activity. If you have any doubts, consult your pediatrician and ask him if and what your child can do (or not do).
Leave a Reply