Keeping Kids Fit
Few people, if any, would debate the importance of being active. We all know that physical activity and health are related, and that being less active can lead to a health problems. But even more important than keeping ourselves active is keeping children active, especially now! With the current lockdown, it can be hard to keep up a once active routine, what with now working from home, fitting in home schooling, and trying to keep some sense on normality .
With home-schooling now becoming the norm, we (parents) realise just how tough the job of teaching kids is.
Physical exercise helps to improve concentration, memory, and classroom behaviour. … Studies conducted over the past 40 plus years suggest that exercise in the classroom may help students stay on task and have a better attention span, and improve cognitive skills.
Cognitive skills are the core skills the brain uses to think, read, learn, remember, reason, and pay attention. Working together, they take incoming information and move it into the bank of knowledge you use every day at school, at work, and in life.
Sustained Attention. …
Response Inhibition. …
Speed of Information Processing. …
Cognitive Flexibility and Control. …
Multiple Simultaneous Attention. …
Working Memory. …
Category Formation. …
With reduced access to the outside world and all classes, groups cancelled, the only option is to home workout , but what do you / can you do with your children ? this blog is an idea of how to get the kids active in doors or in the garden and as parents you can join in the workouts !
Tip : If you find it hard to get attention from your child to do their home school work, a little bit of light exercise will help boost your Childs mood and concentration ! Studies have shown that especially after lunch periods kids struggle to concentrate, but a 5 mins jump around can help re invigorate the brain !
Babies should be encouraged to be active throughout the day, every day in a variety of ways, including crawling.
Try to include at least 30 minutes of tummy time spread throughout the day when they’re awake.
Once babies can move around, encourage them to be as active as possible in a safe and supervised play environment.
Toddlers 1-2 Years Old
Toddlers should be physically active every day for at least 180 minutes, this is according to NHS government guidelines. . Being active can include : standing up, moving around, rolling and playing, as well as more energetic activity like skipping, hopping, running and jumping.
Early Years 3-4 Years Old
Guidelines state that 3-4 years olds should be aiming for 3 hours of physical activity per day including active and outdoor play, outdoor play includes garden play, It is suggested that 60 mins is given to moderate – vigorous activity, I.e Jumping, skipping, hopping, running.
All movement counts as physical activity, if you are looking for ideas, here are some that can be done outdoors and indoors :
Tummy time for babies
Messy play – i.e painting, sand pits, making mud pies in the garden
Throwing and Catching
5-11 Year Olds
Strength and muscle coordination improve rapidly in these years. Many children learn to throw, hit a ball, kick a ball with precision . Some children may even develop skills in more complex activities, such as dancing and gymnastics, skiing !
Children and young people should be doing 2 types of physical activity each week: Aerobic to boosy cardiovascular health and Strength to build muscles and bones. Childrne should be aiming for 60 mins of moderate exercise once a day throughout the week.
Between 5-11 the body is growing and changing, and so are their motor skills. Exercise can help boost the bodies motor skills, as well as improve agility strength and speed.
A pyramid workout is a good way to stay active, and you can do at home with your child ! it incorporates aerobic work and body strength exercises
50 Alternating Air punches
40 Second Jog on spot
30 Star Jumps
20 Frog Jumps
5 Box Press Ups
20 Frog Jumps
30 Star Jumps
40 Second Jog on Spot
50 Air Punches
Take rest breaks when needed, be it between each set of exercises or every other, then complete the pyramid 3 times !
If you are all feeling super fit follow the pyramid without a rest, then rest at the end for 2 minutes and repeat !
If you are feeling super fit try 4 sets
As a finisher, get your child to spell out their name with exercises:
12-18 Year Olds
Your teenager should be aiming for 2 types of physical activity each week:
aerobic exercise and exercises to strengthen their muscles and bones
During the teenage years, they should aim for 60 mins activity every day , ranging from light to vigorous and reduce the time spent sitting or lying down and break up long periods of not moving with some activity. (easier said than done if anyone has a teen can confirm)
Going through puberty can have a significant impact on athletic performance in both positive and negative ways. Increases in body size, hormones, and muscle strength can improve sport performance, however there can be a temporary decline in motor skills. Quick increases in height and weight effect the body’s centre of gravity which the brain has to adjust to , and a teen may seem a bit “clumsy.” But this is no reason to not stay active, considerations just have to be taken when training adolescents, physical activity will benefit the growing body and their minds!
30 Minute Home Workout for Teens
50 Star Jumps
50 Mountain Climbers
50 High Knees
45 Sec Wall Sit
40 Donkey Kicks
40 Jump Lunges
15 Press ups (Full, Knees or Box)
30 Sec Plank
Rest can be taken in between each set or if feeling super fit, try the whole circuit and then repeat a minimum of 2 times and build to 3 reps of this circuit
And if that isn`t enough : BEAT THE CLOCK FINISHER to end the session
15 Mins to complete the following
75 Squat Jumps, 75, Star Jumps, 75 Crunches