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5 How to get children used to exercise & bull; hello healthy

5 How to get children used to exercise & bull; hello healthy

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The ages of 5 to 17 years are a growing period where both physical and mental conditions are developing. From children to adolescents, the cardiovascular system, muscles, and bones undergo rapid changes and become stronger. In addition, children learn various things about their environment when they are outside the home. This development will only be optimal if the child is physically active outside the home.

There are various physical activities that are suitable for children aged 5-17 years, such as physical games, sports, recreational activities that can be done in a family, school or community environment. Children also only need a shorter time to fulfill sufficient physical activity. The World Health Organization (WHO) recommends that children aged 5 to 17 years be active for 60 minutes per day, three days per week. It can also mean 30 minutes of activity in the morning, followed by 30 minutes in the afternoon. The longer the duration, the better.

Why do children need to do physical activity?

Broadly speaking, the benefits of exercising in children are to help various body tissues to develop and train the body to coordinate well. By actively moving, various bone, muscle, and joint tissues will be able to absorb nutrients better so that they can grow stronger. Children who are actively moving will also increase the capacity of their cardiovascular system, because the heart and lungs will get used to using oxygen and distributing it throughout the body.

In addition, childhood is the right time to train the brain to coordinate with all the muscles of the limbs, so that the child has a balance of the body and can control the limbs better.

Indirectly, by actively moving children will burn calories so that the stored fat will be less, and weight will be in accordance with their height and age. In addition, with physical activity outside the home, children will have more friends to play with. This will encourage children to interact with individuals their own age and help to build self-confidence. Thus, at adolescence and adulthood, children will have the ability to adapt to social environments better and be able to cope with mental problems such as anxiety and depression.

What can be done so that children are active in physical activity

With increasing age, it will be more difficult to develop children's habits to meet their physical activity needs. That's why this must be used from an early age. Here are some tips that can be done to help your child be more active:

1. First, identify how much physical activity needs according to his age

Children's physical activity needs can differ based on age:

  • Kindergarten age or preschool - requires activities that help his motor development such as throwing and kicking a ball, running, or riding a tricycle.
  • Early school age - At this age the child can understand the rules of playing sports, so recognize the child's talents and interests. You can also enter the sports club boy he likes at the beginning of school age. However, not all children will have an interest in certain sports games. The role of parents is very necessary to invite children to do activities outside the home such as taking a walk or cycling.
  • Teenage age - At this stage the child usually has the choice of physical activity. All parents can do is meet their needs for physical activity such as sports equipment so that children are more motivated. However, parents also need to provide direction so that children are committed to their academic responsibilities in addition to sports.

2. If your child is attracted to gadget, limit the screen time

This needs to be done to prevent children from having less physical activity outside the home because they prefer to play games inside gadget. To limit this, make a schedule for children to play with gadget for example one or two hours per day, or limiting children's access to electronic items such as TVs and computers in the child's room. You also need to be an example not to use gadget in a long time around the child.

3. Make exercise a routine

This needs to be done so that children get used to and remember when to exercise. Make a schedule for activities outside the home with your child, for example by going out on a bike every weekend.

4. Let your child exercise with friends

Children are very happy to do activities together with children their own age. Encourage or facilitate your child by inviting a friend to participate in activities together such as going cycling or just taking a walk.

5. Cultivate a positive outlook on physical activity and exercise

This can be done by introducing children to figures who are successful in sports such as soccer or basketball players. Another example is allowing children to play outside the house after a long day of studying or after completing school work.

Conversely, don't force your child to play outside if your child tends to be less active. Another thing that can make children avoid physical activity is to use it as a punishment. For example, children are ordered to do push-up for doing something wrong, this will only create a negative outlook and tend to make him avoid physical activity.

5 How to get children used to exercise & bull; hello healthy

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