Posted by Fatima Khalil
Thursday, March 16, 2023 06:00 AM
A new study revealed that Physical activity Regular helps improve the mental health of children and adolescents, and researchers from the Universities of Strathclyde, Edinburgh and Bristol in Britain and the University of Georgia in the United States said that regular, moderate to intense physical activity between the ages of 11 and 13 is associated with better mental health, according to the “Health” website.
Children between the ages of 6 and 17 typically need approximately one hour of moderate to vigorous exercise per day. This helps maintain mental health as well as develop stronger bones and muscles and a healthy body fat composition.
A good exercise program should include a mix of resistance and strength training, and cardio to build endurance, and develop skills such as coordination, balance, and stability.
It is also important to focus on recovery, mobility and flexibility to avoid injury and improve performance during exercise.
For a teenager, if he is into sports, it would be a good idea to focus on developing the skills required for this sport. For example, agility, speed and coordination for soccer and coordination for basketball.
Exercising regularly is the best exercise for a child. It is fun, builds confidence, works on strength and stamina, ensures enough time outdoors and also helps develop a sense of healthy competition.
Exercises that children and teens can do regularly
1. Squat
The squat is an important functional movement that ensures the strength of the legs, buttocks and torso. When it is performed under the right guidance, you can proceed to jumping from a squat or squatting with one leg.
How do you do squats?
• Keep your feet shoulder-width apart and keep your back and chest straight.
• Hinge forward, push your hips back and bend your knees so that your hips are in line with your knees and your thighs are parallel to the floor.
• Keeping equal pressure on your feet, lift up with pressure on your bottom.
2. Rope skipping exercise
Performing variations of jumping rope is the best form of exercise a child can do. It not only raises the heart rate (building stamina), but it also tones the whole body.
Helps build lower body strength and coordination. With the multiple variations that you can do with the jump rope, it is also a lot of fun.
3. Wall push-ups or knee support
Pushups can be intimidating because they are so hard to do. Your entire body weight is placed on your shoulders when you do push-ups. However, starting to perfect the movement by doing wall push-ups or knee-supported push-ups is a great way to work on building upper-body strength to finally reach a point of full push-up range.
