How much exercise do your kids get? These days, children are more likely to get hooked on smartphones and tablets than getting active. And kids may be cooped up in their houses due to the spread of coronavirus. If, like these, physical activity is all but absent from your child’s life, it’s time to make a change! Kids have plenty of energy so here come a few suggestions for you to help your kids release some pent-up energy during social distancing at home !
1. Mountain Climbers
Mountain climbers is an explosive bodyweight exercise which engages multiple muscle groups at once, you could train up your balance, agility and coordination with kids! Get into a push-up position and then alternate bringing your knee to your elbow. Crisscross is way more challenging than the same side connections! The idea is to move fast and work up a sweat!
2. Wall Sit
“Red Light, Green Light!” It is funnier to bring game elements into exercising, wall sit is just like playing the game “Red light, Green light” meanwhile you have to first slowly slide your back down a wall until your upper legs are parallel to the ground, then freeze! Make sure your knees are directly above your ankles and your back is straight. Hold this position for as long as you can!
3. Push ups
You could have your kids crawl you from the back or involve your kids in the push up exercises by giving five-ups between reps. Knee push ups are okay if it’s a little too challenging.
4. Touch the Sky
If squats and push up were too hardcore for your kids, let’s sit and jump! First, sit in a squat or frog position. Then stand up tall, arms reaching towards the sky. Jump up as high as you can to get bonus points! Be careful to land on both feet slowly to avoid ankle break.
5. Jump/Duck
Imagine each of you holding a sword and the one who attacks can swing high or low, the defending side needs to either jump if they’re coming low or duck if they’re coming high. Take turns to defend or attack in each round.
Still not being motivated to get moved with your kids? Here are four fantastic reasons you should get your kid moving again.
Better brain power
Kids who exercise for 20 minutes or more per day can experience noticeable changes in their cognitive capabilities — particularly in terms of memory retention and mental focus. In a 2014 study conducted in the United States, researchers found concrete links between the subjects’ levels of physical fitness and their performance in math and language classes.2
Some scientists attribute the results to the increased levels of endorphins and serotonin secreted during intense physical exercise. Since regular exercise improves the body’s ability to take in and use oxygen, other researchers suggest that kids who are physically fitter receive consistently higher levels of oxygen supply to the brain, in turn boosting brainpower. Whatever the reason, the studies are fairly clear — for better grades, kids should exercise more.
Controlling weight gain
Childhood obesity rates in Hong Kong are at an all-time high. The detection rate of obesity in primary school students increased from 16.1% in 1995/96 to 20% in 2013/14, while the statistic for secondary school students increased from 13.2% in 1996/97 to 19.5% in 2013/14.3 On the other hand, kids who exercise at least one hour per day are 89% less likely to become overweight and obese.
Fighting health problems
It’s never too early to start fighting diabetes, heart disease and stroke risk. If you instill the love of exercise in your child from a young age, they are likely to enjoy significantly higher levels of physical activity and cardiovascular fitness well into adulthood, and correspondingly lower risk of developing these diseases.
Bonding time
If you want to spend more quality time with your kids, why not exercise with them? You’ll have to set aside time for regular exercise anyway, so you might as well turn your regular fitness regimen into a family activity. Your kids might even spur you on to push yourselves harder — and thus make a great role model when it comes to fitness!
If you’re worried that your children aren’t active enough, it’s time to do something about it. Encourage them to pick up a sport, start a jogging program or even just take a walk after dinner — even the smallest steps count.
Source
- Kids missing out on outdoor playtime
- Are Fit Kids Smarter?
- Healthy Weight Healthy Kids
- 親子運動：親子在家操體能 零器材強腰腹 甩走肚腩仔
- 香港「第四波疫情」再致半停課 家長老師們齊憂慮
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