Why Is It So Important That Kids Exercise?
Nowadays, more and more kids tend to opt in for ‘non-active’ activities, such as playing iPods/iPads, Nintendos or watching TV. We, the parents, allow such behavior because we simply don’t have the time or the energy to go biking, skating or running with kids after a whole day of work.
So, what can we do to correct this? A simple solution is exercising! I’m not suggesting to sing up your kid to a local gym, no! I’m suggesting simple exercising. Being active is a very important aspect of child development. Being active means being healthier. Therefore, its very important to make sure kids get daily exercises. Regular routines of exercises promote:
• Healthy weight.
• Maintain a regular level of blood pressure.
• Create the good level of good cholesterol in your body.
• Your child’s body would be more competent to generate antibodies that would keep diabetics and cancer at bay.
• Makes your child more competitive.
My kids enjoy exercising and are ready for it whenever asked. We even did it on the beach in the summer, during a vacation in Upstate near the pool area. And, of course, at home in the morning on the weekends. So..
What Are The Basic And Simple Exercises You Can Do With Your Kids?
1. Squats – Plant your feet flat on the ground, about shoulder-width apart. Point your feet slightly outward. Look straight ahead. Bend at your knees as if you were going to sit back in a chair, keeping your heels on the floor. In a controlled manner slowly lower yourself down and back so that your upper legs are nearly parallel with the floor. Extend your arms for balance. Keep the upper body tight at all times. Repeat 10 times.
2. Jumping Jacks – Assume a position, with feet together and arms at your side. Slightly bend your knees, and jump a few inches into the air. While in air, bring your legs out to the side about shoulder width and at the same time raise your arms up over your head. You should land in this position. Repeat 10-15 times.
3. Push Ups – Lie face down with hands planted directly under the shoulders (slightly wider than shoulder width apart). Ground the toes into the floor to stabilize the bottom half of the body. Begin to lower the body—back flat, eyes focused about three feet in front of you to keep a neutral neck—until the chest nearly touches the floor. Keeping the core engaged, exhale as you push back to the start.
4. Planks – Lie face down resting on forearms. Push up onto toes, keeping the body as straight as possible. Draw the belly button toward the spine, squeeze your glutes and abs and hold for as long as you can (30 seconds should be ok for a beginner). Rest one minute, then do the move again. Repeat once.
5. High Knees – Stand still with your feet hip-width apart. Pull your right knee towards your chest and keep it there for 3 seconds. Now move it back to the original position. Repeat with the left knee. Repeat 10 times for each knee.
6. Burpees – Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you. Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body. Lower your chest to do a push-up. Bring your chest back up. Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead. Repeat 5 times.
7. Biceps Curls – Stand with feet apart, knees slightly bent. Press elbows into torso and rest weights on the front of the thigh. Hold a dumbbell in each hand with an underhand grip. Inhale, bend elbows and curl weights to shoulder. Then, exhale and slowly return to the starting position. Do this 5 to 10 times.
8. Sit Ups – Have your knees bent and feet placed flat on the ground. Place your hands behind your head. Tighten your abdominal muscles gently and slowly pull of the ground by raising your head first, followed by your shoulder blades until you’re at a ninety-degree angle. Hold this position for a few seconds and slowly bring your body back to the floor. Repeat 10 times.
9. Lunges – Stand up straight, with your legs hip-width apart. Place your hands on your hips. Flex your abs. Step forward with your right foot approximately 2 or 3 feet. Lift your left foot up slightly, so that the toe is in contact with the floor, but your heel is not. Both of your knees should be band. Pause in this position for 1 to 5 seconds. Then push off of your right heel to rise and return it to its starting position. Repeat with the left leg. Repeat 10 times for each leg.
10. Stretching – Its an essential tool before and after your exercises. There are different stretching techniques which your child can use. It will help to get your body into workout mode and also ease all the muscle pain you can acquire during the beginning stages of exercising.
Stay active and healthy!