Benefits of exercise for kids

25 Benefits of exercise for kids & Average daily time needed

for kids Exercises for kids

25 Benefits of exercise for kids & Average daily time needed

Benefits of exercise for kids
Benefits of exercise for kids

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Exercise must be an essential part of every child’s life.

Encouraging regular physical activity is an important thing you can do for the health of your family (as well as your own).

Teaching the children around you the importance of being physically active is an invaluable gift to give a child—one that keeps on giving for a lifetime.

In this article, For kids will mention the benefits of exercise for kids and how daily workout improves kids health.

25 benefits of exercise for kids

  1. Burning calories, which helps in losing or maintaining weight.
  2. Helping to strengthen muscles and bones.
  3. Improving cardiovascular endurance.
  4. Producing endorphins—chemicals that can help children feel more peaceful and happy and can increase self-esteem, mental clarity, and brain function.
  5. Reducing the chances of cardiovascular diseases.
  6. Decreasing the risk of serious illnesses later in life, including type 2 diabetes and high blood pressure.
  7. Reducing the risk of some cancers.
  8. Increasing the chances of living longer.
  9. Helping increase their creative development.
  10. Teaching problem-solving skills.
  11. Aiding in motor-skill development.
  12. Encouraging family involvement.
  13. Assisting in social development.
  14. Improving coordination skills.
  15. Teaching sportsmanship.
  16. Teaching them how to follow basic rules.
  17. Teaching them how to receive instruction and direction from someone outside the family.
  18. Developing confidence.
  19. Developing cognitive thinking.
  20. Helping them become more aware of their bodies.
  21. Teaching them about caring for their bodies.
  22. Helping them sleep well.
  23. Providing a healthy appetite.
  24. Teaching them to become more focused.
  25. Helping them establish friendships.

Average time needed for daily exercises

Experts on CDC recommend that kids 6 to 17 years old get 60 minutes or more of moderate to vigorous physical activity each day.

Kids in this age group should not sit inactive for two or more hours.

This physical activity should include:

  • Aerobic or cardiovascular exercise and
  • Muscle-and bone-strengthening exercises.

This 60-minute period of time is a minimum, not a maximum, and should be incorporated into a child’s day, seven days a week.

The 60 minutes of exercise can be broken down into:

  • four 15-minute periods of exercise or
  • two 30-minute stretches of exercise,

as long as the child receives at least 60 minutes of exercise in total.

This exercise can be a structured activity such as soccer, riding a bike, basketball, swimming, dance, gymnastics, or any other heart-pumping sport.

Or it can be an unstructured activity such as tag, relay races, or any of the other activities.

Daily Training Guide

Here is a sample daily exercise plan. It uses a combination of cardiovascular exercises and body-weight resistance training:

Day 1: Upper-body training + meditation

Day 2: Cardiovascular workout + yoga

Day 3: Lower-body and core/torso training + Pilates

Day 4: Cardiovascular workout + stretching

Day 5: Upper-body training + Pilates

Day 6: Cardiovascular workout + yoga

Day 7: Game day

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