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Keeping Kids Fit

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. …
Pattern Recognition.

 

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 !

Under 5`s

#1

Under 1`s 

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

Jumping

Skipping

Running

Dancing

Throwing and Catching

Hopping

Hopscotch

 

5-11 Year Olds

#2

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

10 Squats

5 Box Press Ups

10 Squats

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

#3

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

35 Squats

30 Skates

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

 

 

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