Exercising regularly is necessary for everyone, including children. However, all people do not have the same needs in terms of time or intensity. Therefore, it is important to know what the needs of children are, so that the exercise time they do is appropriate in each case and as recommended for your age.
In addition, a different type of exercise is recommended for each age, it is even necessary take into account the characteristics of each child. There are very active children who need a lot of movement every day to burn off all that energy. Others, on the other hand, need motivation to move because in their nature there is no need for physical activity.
In any case, avoid sedentary lifestyle and teaching children to exercise, is essential for its growth and optimal development. Creating the habit in children is the best way to make exercise part of your life and thus, they will learn to stay healthy themselves throughout his life.
Activities, games and sports
When you talk about exercise, you tend to think of the typical adult sport, gym, strength circuits and the like. However, when it comes to children, you also have to take into account other types of activities such as games, physical education, activities that are carried out at school or any physical activity carried out in the domestic context.
That is, dancing at home with children also falls within what is acceptable for the little ones. Also play races or tag in the park. However, it is important that other types of more specific exercises are part of the daily activity of children. How to practice a sport or perform a specific activity guided and controlled by an adult.
Recommended exercise time for children by age
In addition to performing different activities, these must be done for a minimum time. Taking into account the age of the children, These are the times recommended by the World Health Organization.
- Children between 1 and 3 years old: The little ones should play actively for several times a day, an estimated time of at least an hour daily.
- Children between 3 and 5 years old: Uptime should be at least two hours daily, between playtime and activities coordinated by an adult.
- From 5 years to adolescents: Physical activity should increase in intensity after 5 or 6 years, reaching an intense pace during adolescence.
Exercise time is very important, as it is the best way for children to strengthen your bones, muscles and increase your cardiorespiratory capacity. For this reason, the World Health Organization also recommends controlling periods of inactivity in children. For the little ones, the inactivity time should not exceed one hour and in the case of schoolchildren, they should not be inactive for more than two hours. With the exception of the time they spend sleeping.
How to encourage children to exercise
The best way to encourage children to exercise is to practice it with them. Try to set aside time each day to do different physical activities with the children. In addition to going out every day to the park to walk, ride a bike or enjoy a while of moving games, try to create exercise times at home. Dancing is an excellent exercise, all muscle groups are activated and endorphins, the happiness hormone, are released.
Make sure children understand sport as a game, have fun and enjoy the movement. Thus, they will ask for it themselves and it will become a habit to enjoy as a family. Playing sports with children will help you improve your physical form. In short, the time with the children will be of great quality and healthier for the whole family.