Do you know which are the most recommended physical exercises for children? This is the concern of several parents willing to insert their children into a healthier lifestyle. But even though it is an initiative full of benefits, some precautions cannot be left out of this decision.
Children can and should exercise. This regular practice improves the development of bones and muscles from an early age, in addition to promoting the maintenance of a healthy weight throughout life, strengthening the immune system and preventing them from developing health problems resulting from sedentariness.
However, there are recommended activities for each age. In this article, we will show the ideal period to start the exercises, what are the recommended practices and recommendations for children with respiratory problems. Take a look!
When can the child start doing exercises?
If for adults avoiding sedentariness is indispensable, for children this need is even greater. The regular practice of activities contributes to the development and maturation of muscles, bones and joints of the body.
In the early childhood ages, the biggest concern must be in the practice of physical activities, such as walking, running, dancing, jumping, going up and down stairs. In other words, activities that take our body out of its state of rest and favor the spending of energy.
As the body matures, physical exercises begin to be inserted into the routine, such as swimming, soccer, martial arts and weight training. After all, they benefit different parts of the body and provide the gain of muscle mass.
Until the age of 6
The more natural your children’s movements are at this stage, the better. For this reason, it is worth visiting parks, allowing children to ride bicycles (initially with wheels), let them play outdoors and adapt the furniture in the house accordingly.
The energy expenditure comes from games such as jumping rope, running and catching, because physical activities in childhood acquire a very playful character. One more valid option is to put the children in swimming, since the pool helps in the development of motor skills, besides being a comfortable environment for simulating the maternal uterus.
From 6 to 12 years
From the age of 6, motor skills start to gain the necessary maturation for the practice of physical exercises. The child is already better able to enter a soccer school and practice other sports with children of the same age, such as volleyball, martial arts, basketball, rowing, handball, etc.
Taking children who are at this stage to race circuits is also a great choice. Regular running improves cardiorespiratory capacity, maintains the proper level of cholesterol, increases physical conditioning, among other benefits. However, it is worth remembering that the activity should be done in a light way.
From the age of 12
Children develop greater strength, balance and flexibility from the age of 12. Therefore, enrollment in the academy can be a good initiative. But it is worth knowing that weight training for children from 12 years of age on should prioritize the body’s motor skills, not the gain of muscle mass.
In addition, it is important that weight training does not become an isolated practice at this stage. In other words, racing, dancing and sports should come allied to going to the gym.
In adolescence, the practice of sports can become more diversified and vary according to the objectives and desires of each one. From the age of 16 on, weight training exercises differ from those practiced by a 12 year old child. In this case, aerobic activities cannot be left aside either.
What is the recommendation for children with respiratory problems?
People who suffer from bronchitis, asthma or any other respiratory disease usually stay away from physical activities. This is a mistake! Well performed activities, in fact, favor the physical conditioning of those who deal with this kind of situation. This is why the parents of children with respiratory problems are concerned.
After all, how do I know if exercise X or Y is not dangerous for my child’s health? See the main cares below!
Going to the pediatrician
It is important to understand that those who want to enter an exercise routine need to undergo a medical evaluation, including children. The tests and medical examinations evaluate the real physical condition of a person for the practice of a certain repetitive effort.
Therefore, the first recommendation is to take the child to the pediatrician before starting any physical activity. For children with respiratory problems, the most recommended activities are swimming, walking and running. These practices increase the resistance of the heart and improve lung capacity.
Another routine care is to help the child to stretch before starting an activity. The absence of adequate warm-up may result in an immediate reaction of the body against the sudden effort. In the case of children with respiratory problems, this reaction can cause a strong crisis or asthma attack.
Time to stop
During training, the body may emit exhaustion signals that warn of the time to stop. These are symptoms such as motion sickness, chest pain, very dry mouth, and falling pressure. In the case of adults and children with respiratory problems, these symptoms are usually due to lack of medical follow-up.
To avoid problems of this kind, it is essential to consult a doctor beforehand and practice only the recommended activities. In the case of patients with respiratory diseases, the use of nebulizer may be essential to administer medications.
When we talk about physical exercises for children, all care is little. It is important to keep an eye on the signs that the child emits before and after entering the exercise routine. Problems such as dehydration and bone fragility weaken health and increase the risk of accidents and serious diseases. Therefore, be alert.