This is a fun exercise for kids. Instead of "practice", think "practice and play". This quote comes from Ewunike Akpan, personal trainer of the American Council of Coaching and assistant director of the Mid-Atlantic region of BOKS. BOXING is a fun physical education program for elementary and middle school children. They arrive at school 45 minutes early and spend this time actively doing sports. It's a great way to add activity to your daily routine. Additionally, it supports their intellectual and behavioural performance at school. They are designed for children with simple workout movements and games that they will enjoy and benefit from. This idea does not require a lot of equipment or space. They can be done in short sessions of five or ten minutes, or you can combine multiple activities into one longer physical game. Start with a few minutes of warm-up to engage your muscles and core. The Centers for Disease Control and Prevention (CDC) recommends that kids ages 6 to 17 get at least an hour a day of moderate-to-vigorous-intensity exercise, preferably aerobic and resistance workouts.
Kinds of Exercises
Running
Running is the easiest exercise available and is perfect for a child's seemingly limitless energy and speed. Kids can play outside or inside, in the gym, in the yard, or around (and around and around) the big table. Races can also be combined with other active game features such as Public Races.
Alternate running
Change the movement pattern by having your child walk the same distance from jogging to jumping or running with their feet closer to the ground (this is known as "fast feet"). Kids can also walk with their knees up (alternately bring their knees to their chests with each step) or in "shoes" (alternately bring their heels to their heads with each step). Changing direction (left to right or down) affects both the muscles and the brain and improves the child's motor coordination.
Seat Squat
According to Appian, triremes help little ones build stamina, strength, and even confidence. He likes to play a game called Hot Seat Squat. "Set up a chair or a chair when they're sitting," he asks, "or a cupcake hit the chair, then quickly stop." We call it a hot stick because you don't want to burn your cookie. It is delicious. ..most little ones are very good at this and generally, all kids can do these activities successfully.
Jump
Jumping not only gets your heart rate up, works your entire body, and strengthens your core muscles, but it's also an unexpected workout for little minds. "Jump is an excellent course for the mind!" Appian said. "Moves the left and right hemispheres of the brain for better balance and coordination."
Crab Walk
You already know how to do it: youngsters sit with their legs stretched forward and their hands behind their backs, lifting their hips off the ground like a crab. It's fun and crazy to build core and shoulder strength. Once your kids master the basic movements, take it a step further: "Try moving various small objects around the tummy," she says. “We weigh small grains and blenders at the gym, rolls of toilet paper, pretzel-sized bags, and even your stuffed animals you can try at home!
Bear Crawl
If you don't like to run like a crab, turn around and make it run like a bear; He crawls on all fours, his knees off the floor. "Bear walking is what we call 'full-body' art because it targets the entire body at the same time," Appiano said. It also improves the child's spatial awareness. It is an excellent workout for the body and mind. Appian says bear racing is always popular, but parents also come whenever they can. "Go to the bathroom and take a shower, why can't you find it?"
Superman
Lay your baby on his stomach and lift his arms and legs off the ground as if Superman is flying through the air. A good plan, if executed well, advises Appianus. "It improves your upper back, neck, glutes, and hamstrings, and is great for correcting your balance," she says. "But they can also attract them if they're not done right."
Frankenstein's Walk/Side Move
Diagonal movements involve moving from one side of the body to the other, e.g. Knee/elbow exercises where the left elbow touches the right knee, etc. During the "Frankenstein Walk", children extend their arms like a Frankenstein monster (or zombie) and then extend one so that it is almost parallel to the ground. The goal is to touch your finger with the other hand. You don't have to cry like a monster.
Stretching and Yoga
Stretching has many benefits, including reducing the risk of injury, increasing your range of motion, and keeping your muscles flexible and strong. On the contrary, says Appianus, stretching has been shown to reduce stress. "At Little Gym, we do what we call the 'beautiful butterfly' while kids stretch their bodies and focus on them," she says. "Sit on the floor and put the soles of your feet in front of you to form butterfly wings." Then inhale, raise your arms above your head, lift them, and exhale. Relaxation is a way to start, start or end your day.
Benefits
Engaging in regular exercise provides numerous benefits for kids. Here are some of the key advantages:
Physical Health
Exercise helps little ones develop strong muscles and bones, improves cardiovascular health, and enhances overall physical fitness. It contributes to healthy growth and development, promotes proper weight management, and reduces the risk of obesity and related health issues.
Motor Skills Development
Physical activities such as running, jumping, climbing, and throwing help children develop and refine their gross motor skills. Fine motor skills are also enhanced through activities like drawing, colouring, and playing with small objects.
Coordination and Balance
Workout improves coordination, adjustment, and spatial awareness. It improves the capacity to control body development, which is vital for different daily activities, sports, and play.
Cognitive Development
Research suggests that regular physical activity can positively impact cognitive function in children. workout stimulates brain activity, improves attention span, enhances memory and learning, and promotes better academic performance.
Emotional Well-being
Physical activity discharges endorphins, the "feel-good" hormones, which help reduce stress, anxiety, and discouragement. Working out promotes a positive mood, boosts self-esteem, and improves in general mental health.
Social Skills and Teamwork
Taking part in group activities or team sports energizes social interaction, participation, and cooperation. Children learn how to communicate, collaborate, and construct relationships with their peers.
Discipline and Goal Setting
Daily basis exercise helps learn discipline and a sense of schedule in little ones. It educates them on the significance of setting objectives, working towards them, and experiencing the fulfilment of achievement.
Healthy Habits for Life
Encouraging kids to work out from an early age builds up an establishment for a lifelong commitment to physical wellness and general health. It promotes the selection of healthy habits, decreasing the likelihood of sedentary ways of life and associated health issues in adulthood.
It's fundamental to provide a variety of age-appropriate and enjoyable physical activities to keep children busy and motivated to work out frequently.
