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The excessive use of electronic media makes children to spend most of their time sitting or lying in front of a gadget. As a result, children are participating less in outdoor activities like running or playing a sport. Physical activities are important for children to strengthen their muscles and bones. It also helps in improving heart rate. A minimum of 30 minutes of daily exercise activities for kids that allow them to go out and move, is necessary for maintaining good health. It also reduces the risk of lifestyle diseases in future. This blog explains the types of activities that help the children to grow healthier, how much activity they need, benefits of physical activities and more. Keep reading!
Activities to Keep Children Active
The best way to keep young kids active is to engage them in fun-filled activities. Once a child is older than 5 years, you can enrol them in a sport or any physical activity of their choice. Now the question is what activities make a child active. Here is a list of physical activity games for kids that you can get your kid to try.
- Playing outdoors like running, jumping, swinging, climbing, and sliding are all fun activities kids enjoy with their friends. Encourage them to play outdoors and you will not have to worry about their fitness.
- Cycling is good for children as it strengthens leg muscles, and teaches children to balance and coordinate.
- Skipping a rope is another activity good for coordination and cardiovascular health. You need not go outdoors to do it, as you can do it at home also.
- Dancing is good for children as it allows them to express themselves. It improves flexibility, balance, and coordination.
- Organised sports like football, cricket, badminton, gymnastics, martial arts, etc. improve physical fitness along with teaching skills like teamwork, strategy, discipline and hard work to children.
- Swimming is the best exercise for the overall fitness of children. It tones the body, burns calories, relieves stress and is good for the lungs.
- Yoga appropriate for kids can help improve their focus, flexibility, and immunity. It controls aggression and anxiety and promotes mindfulness.
How much Physical Activity do Kids Need?
The recommended amount of physical activity children need to stay active depends on their age.
- Children below 2 years need at least 30 minutes of free movement. It helps build a child’s muscles when they lift their head or try to reach out or crawl.
- Children between 2 to 5 years old need to be active throughout the day. So the question arises- how can kids be active all day? Children in this age group require a lot of walking, running, and jumping. This is the right time to teach them how to ride a bicycle or introduce them to a sport or an organised physical activity.
- Children above 5 years need 60 minutes of varied activities for overall fitness. Activities for children above 5 years should include aerobic activities, muscle and bone strengthening activities like walking, running, skipping, push-ups, sports, etc.
Advantages of Physical Activities for Children
There are many benefits of physical activity for kids as it influences the overall well-being of children and helps in holistic development. To mention a few:
Improves Cardiorespiratory Health
When kids engage in activities like running, swimming, dancing or playing, it improves cardiac function resulting in effective circulation of oxygen-rich blood throughout the body.
Stronger Muscles and Bones
Exercise and physical activity improve tissue growth and increase muscle mass, which improves body posture and overall physical performance. It helps reduce fatigue and improve energy levels.
Weight Control
Physical activity also helps in controlling weight. As children are more at risk of obesity these days, they must develop a habit of exercising from a young age as it helps in improving metabolism.
Improves Motor Skills
Activities that require free body movement improve motor skills in children. They learn to balance and coordinate. This improves the neuromuscular connection in children.
Cognitive Development
Exercising improves blood flow thus, improving oxygen delivery to the brain. As a result, cognitive functions such as learning, concentration and solving complex problems also improve. Daily physical activity is also known to improve cognitive development in hyperactive children. ADHD (Attention deficit hyperactivity disorder) is what causes a child to be very active. Varying levels of regular exercising improve the motor skills, social skills and attention span of children with ADHD.
Improves Sleep
A good sound sleep is very important for the growth of children. When children play and run, they get tired and therefore sleep well. All the repair, and regeneration of body cells happen during sleep. Hence, physical activity improves sleep quality, which makes a child more attentive and alert.
Builds Mental and Emotional Strength
Exercising and playing a sport, reduces stress and anxiety. It releases feel-good hormones, which makes a child happy, and confident. When a child interacts and plays with his friends daily, he/she is building social skills and making friends for life.
Encouraging Children to be Active
Children learn by observing and imitating. So if you want your child to be active, practice what you preach with these tips:
- Be physically active yourself so that your children have an example to follow.
- Make physical activities fun for your children by including challenges, games and rewards so that they look forward to it.
- Reduce screen time. This can happen only when you are actively involved with your children and give them better options to spend their time.
- Introduce them to a variety of activities as per their interest. As children get bored easily, make them do different activities like dancing, swimming, cycling, etc.
Stay Active and Save More!
There are many benefits of physical activities not just for children but for adults likewise. It prevents the risk of lifestyle diseases which are so common these days. And keeping yourself healthy you can save on your health insurance premiums as well.
How?
By not claiming your insurance!
Did you know, your insurance company offers no claim bonus maximum up to 100% for not claiming the policy? There’s more! Many health insurers including Care Health Insurance have introduced wellness benefits to its customers to encourage fitness. They offer lucrative discounts on premium along with other benefits for being active. For example one of our premium plans Care Supreme allows its members to avail 30% discount on renewal premiums for achieving active days target. You can also enjoy your bit by keeping yourself and your family physically active and healthy.
>> Also Read: How to Buy the Best Health Insurance for Children?
Disclaimers: The above information is for reference purposes only. Kindly consult your general physician for verified medical advice. The health insurance benefits are subject to policy terms and conditions. Refer to your policy documents for more information.
