According to the WHO, Children in the 7-15 age group should at least do an average of 60 minutes per day of moderate to vigorous intensity mostly aerobic across the week. They should include vigorous-intensity aerobic activities such as running or skipping at least 3 days a week. They should limit the amount of time they spend being sedentary, particularly the amount of recreational screen time. If you are looking to increase your child’s physical activity but are not too sure about the kind of exercises to introduce to your child, here are a few safe and effective options that you can include in your child’s daily routine. Best part? These are exercises for kids to do at home, so there’s no getting away from them.
- Before any physical activity, a proper warm-up must be done. You can start by telling your child to warm up with slow and easy movements for around 10 mins – some ways of doing warm-up are moving their hip, rotating their arms and wrists or jogging. They can speed up the same or add some impact or intensity to the movements by adding a simple jumping jacks routine. A side-to-side step movement pattern can be started slow and the pace can be increased or jumps might be added progressively. You can also include some dynamic stretches like walking while lunging which they can do for 5 minutes before starting the exercise.
- Skipping – Rope Skipping is a simple and effective way to increase the heart rate that improves stamina and agility in children. It is also safe and easy exercise for kids to do at home as it does not require a lot of equipment. Parents are advised to find a comfortable space at home and choose the right rope for their kids – one that is not too long and nearly reaches the shoulders when folded in half. The ropes should also have a comfortable grip so that it is neither too light nor heavy for your child.
- Squats – Squats can help build endurance and strength in children if started at an early age and you can make it a fun exercise by introducing the concept of a ‘Hot Seat Squat’. You can start by placing a stool or a chair behind them and ask them to pretend that it is hot and let them lightly graze the stool from their behind and then immediately stand up as you don’t want to get ‘burned’ by the hot stool! This is certainly tough, but among the best exercises for kids at home.
- Crab walk – Have your kids sit with their feet in front and hands in behind and lift their hips off the ground so they are walking like a crab, it is quite funny and engaging for children but it also develops core and arm strength. Once they get better at it, try to amp things up by asking them to balance different small items on their belly while crab-walking to make exercising more fun!
- Supermans – Have your kid lay on their stomach and lift their arms and their feet from the ground almost mimicking Superman flying through the air. If done correctly, it improves the back, neck, glitters and hamstrings. Talk about fun exercises for kids at home and you have one right here!
- Bear Crawl – Have your kids crawl on their hands and feet with their knees not touching the ground. This engages the entire body at once and it not only strengthens the core but also strengthens the arms and legs.
- Stretching – After a rigorous period of exercise your child’s muscles need to recover, so stretching is imperative after every kind of physical activity. It reduces the risk of injury, increases the range of motion and keeps muscles flexible and strong. Have your child sit on the floor, bring the soles of their feet together in front of them making the shape of their legs into butterfly wings. Ask them to breathe in as they lift their arms and breathe out when they bring their arms down.
Use these fun ways to introduce exercise in your young one’s daily life as exercising has far-reaching health benefits as it reduces the risk of childhood obesity and further chronic diseases. After a gruelling session of exercise, help your child’s muscle recovery with a cup of Complan which has 34 vital nutrients for your child’s health.
Disclaimer
Growth is influenced by genetics, nutrition, and other environmental factors. Please consult your healthcare professional further.
The information provided in this article is based on the writer’s personal experience and view. Any recommendations made about physical activity, nutrition source, and benefits on this website should be consulted with your paediatric/ health professional. The information you receive in our blogs, and other communication does not take the place of professional medical advice. Any recommendations made about physical activity, nutrition, or diet on this website should be consulted with your healthcare professional
