Exercise
of Kids
Daily exercise is essential for children and adolescents for normal growth, development, and mental well-being. Appropriate exercise should include a fun game. It creates opportunities to train motor skills, improve physical fitness, make friends, increase social skills, boost self-confidence, and strengthen family ties.
Positive experiences of exercise at an early age increase the likelihood of people exercising in adulthood.
Recommendations
According to official exercise recommendations, all
children and adolescents should exercise for at least 60 minutes daily.
Exercise should be both moderate and difficult. The total time can be divided
into several shorter periods during the day, e.g. 10-15 minutes at a time.
The movement should be as varied as possible. It enhances
most aspects of physical fitness, including lung, cardiovascular capacity, as
well as muscle strength, flexibility, responsiveness, and coordination.
Vigorous exercise, which tests the bones, is especially
important during and during puberty for osteoporosis and bone mineral density.
Morning exercise - exercises for
children and adults
People have different daily rituals to wake up more
successfully and prepare for the new day, one has a cold shower, another - a
cup of coffee, and for many, the morning rose that awakens and energizes the
whole day is an integral part of everyday life.
Morning activities are useful for all people - adults,
children, and seniors, and especially for those who have a sedentary lifestyle,
for example, a working day is spent sitting at a computer monitor. In addition,
the best part is that the daily training will not only make it easier to wake
up, but also will not cost a penny, and the exercises do not require expensive
trainers, simple exercise tools will suffice.
Gymnastics can be practiced alone or with the whole family,
choosing exercises that will suit all members of the family. In addition,
morning exercise does not necessarily take much time - about 5 - 10 minutes in
the morning will be enough to start the day on a positive note. Exercising at
home is an effective way to keep fit.
Why exercise in the morning is good?
Morning exercise will not only help to wake up from the
clamps of sweet sleep but will also improve the mood and give tone throughout
the day. It is safe to say that morning exercise acts as a positive charge and
helps even those who are on the sport with you.
It is also important
that the morning bustle should bring joy. When exercising in the morning, the
emphasis is not on strength or endurance training, but on slow stretching and
light squats.
Exercising in the morning also helps to improve the general
state of health, hardens the body, as well as promotes stress resilience, which
is especially important if you have a long working day ahead.
For people who exercise daily, the blood pressure
stabilizes over time, the metabolism improves, and the functioning of the heart
and circulatory system improves. Regular workouts in the morning also help you
burn more calories, which is important when you want to lose weight.
Ideas for gymnastics can be found in the depths of the
Internet video, in magazines, and by visiting a physiotherapist. It will be
enough if you choose about 10 simple exercises for your training complex.
Morning rose for children
Morning exercise is also necessary for the little ones.
Children have a growing body, their bones are still growing and forming, so
from childhood, care must be taken to ensure that children do not develop a
crooked back. Exercising in the morning will not only help children to wake up
and provide energy for the whole day but will also ensure that they develop the
right musculoskeletal system, which will ensure both a straight back and a
stately posture.
Exercises do not have to be complicated, for example, you
can start with stretching, continue with arm and leg rounding, and end with
vigorous jumping.
Parents can choose exercises that are appropriate for their child's age and abilities, and parents and children can exercise together, which will not only improve their overall health but also create a wonderful sense of community. You can also choose from the many video instructions available on the Internet.
General developmental exercise harmoniously develops all muscle groups, coordination of movements, strength, flexibility, dexterity, posture. Classes in general development groups with a coach for boys and girls from 3 years of age. Children at this age learn to perform the basic elements of general developmental gymnastics.
To teach a child to love sports, classes take place in the
form of toys with frequent changes in exercises. The psychological comfort of
the child is very important to us, therefore the parents are next to the
children and directly participate in the training process, motivating the child
and helping him to perform the exercises assigned by the coach. General
developmental gymnastics - it is the development of coordination, flexibility,
dexterity, and posture, as well as the physical strengthening of the body. Come
and make sure that you can enjoy sports at any age.
The main cause of changes in the attitudes of children and young people is insufficient and asymmetric development and strain of muscles and ligaments. During the lesson, we strengthen the muscles of the back, limbs, abdominal corset, and stretch the shortened muscles. The aim is to reduce or create increased lumbar lordosis and breast kyphosis, bringing the child's posture as close as possible to the physiological norm.
The importance of medical gymnastics
Maintaining spinal health is very important and important
for each of us.
The main function of the spine is to contain the entire
support system and ensure body movements in all directions. Back pain is
clearly not a daily norm and should not be tolerated.
The causes of back pain are mostly due to muscle strain and stiffness, which usually results from prolonged sitting, for example, at the computer, but most often back pain is caused by injuries or incorrect movements - lifting, bending, dislocation of vertebrae or intervertebral discs, scoliosis, spondylosis, etc. causes pain. One of the main components of the treatment of back pain is therapeutic exercise under the guidance of a physiotherapist.
During the exercise for young children, children learn to
perform as many movements as possible, practice performing movements with the help of visualizations, and perform short tasks that require physical activity.
Short breaks for rest are also included during children's exercise.
Exercise for children is not only an exercise but also
active games, so exercise is not only useful for them but also fun.
Probably many know that the problem of the 21st century is a passive lifestyle. This affects not only adults but also children. As technology advances and expands, we see fewer and fewer children playing in the yard, in other words, actively spending their free time. More and more of our little ones spend sitting at the computer playing computer games. According to the Factus Dominus survey, 73% use the Internet. Lithuanian children interviewed. As much as 35 percent. Children aged 7-10 spend more than 2 hours a day playing computer games, exceeding the time limit by 24%. 11–14 years and 10 percent. 15-18-year-olds.
Excessive computer work and an ergonomic workplace lead to poor posture, obesity, shoulder and neck pain, and spinal deformities in children. Children are still growing up, forming, so it is at this stage in life that it is necessary to think about a child’s health to avoid problems in the future. After all, it is better to apply prevention than later treatment, so exercise for children is a great way to strengthen your offspring!
Children's dental care
The prevalence of tooth decay among children is indeed
threatening. Every second three-year-old child already has broken teeth, in the
7-8 age group as many as 86% of children's teeth are damaged by decay.
Research has shown that 50 percent. tooth decay is caused
by genetic factors. Many will probably think, "My teeth are weak, so are
my child's, so I'm not to blame for that." But 50 percent. In this case,
however, the fault lies with the parents. Due to insufficient motor skills, a
child under 3 years old is still not able to take good care of themselves and
clean their teeth qualitatively.
Therefore, constant parental care is necessary until you
are sure that the child cleans his / her teeth correctly and with high quality,
and the habit of doing so becomes an integral part of the agenda.
How would you advise to take care
of children's teeth?
Children’s teeth need to be taken care of as soon as they
erupt. First, you can use a piece of clean gauze moistened with warm boiled
water, then - a special baby brush, which parents put on their finger. Later,
it is possible to give the child a small soft brush and allow himself to try to
brush his teeth. Brush your teeth twice a day, in the morning and in the
evening before sleep.
I would recommend using toothpaste with fluoride, which
increases the resistance of tooth enamel and helps keep teeth healthy. The child's diet should also be taken into account. While
many say they promote a healthy lifestyle, parents often promise children
sweets, potato chips, and carbonated drinks as a reward for good behavior in
the dentist’s office.
Another daily example is when a child is constantly told that something is unhealthy to eat or drink, but in reality, the child sees the parents snacking on the same "unhealthy" products, for example, while watching TV. It is therefore important that parents set an example for the child to follow in their behavior.
