Children And Young People Need Exercise Every Day

 

Exercise is extremely important for children and young people: it keeps them physically fit, boosts self-confidence, balances stress and is fun.

Why IS EXERCISE SO IMPORTANT ?

Regular exercise, be it physical activity in everyday life or during sports, promotes healthy development. This applies to the physical, mental and social areas: exercise is fun and keeps you fit, consumes energy and has a positive effect on weight. In addition, exercise relieves stress. In community sports, children and young people learn to fit into a group, to pursue a goal together and to deal with success and defeat. In addition, the foundation for an eventful life is laid early on. Because children and young people who move a lot are also more active as adults.

HOW MUCH EXERCISE  SHOULD IT BE AT LEAST?

 There are different recommendations depending on age: Babies and small children up to the age of three should move as much as possible. Parents should let their child's urge to move run free. The recommendation for kindergarten children is three hours or more a day and for children and young people between the ages of six and 18 it is 1.5 hours. One hour of that can be a simple everyday movement, like walking. The motto is: The main thing is to move every day! On two to three days it can get a little more strenuous, like playing football, cycling or swimming.

WHAT ROLE DOES THE FAMILY  PLAY  IN THIS?

Above all, children learn by example: if parents move around a lot and are physically active, this will also be a matter of course for their offspring. So the way to school, to the day care center or to go shopping can often be done on foot or by bike. Children can help around the house, for example with vacuuming. Rituals such as an afternoon to romp together make sense. Parents can support their child to try different sports to find the right sport. It's all about having fun, not peak performance. Sports clubs and fitness studios for older people offer a wide range of activities – just try them out.

EVERYTHING THTH IS PART Of  THE MOVEMENT 

 Movement in everyday life already counts as exercise time. This can be the way to school, to the ice cream parlor or riding a scooter or bicycle to see friends. There is also exercise in their free time – romping around with friends, playing ball games, skateboarding or hiking with the family. In addition, there is exercise in sports clubs, at school or in the sports studio. Gymnastics, swimming, football or tennis - doing sports together in a group is fun and motivates you to stick with it.

HOW LONG YOU  SHOULD SIT AT MOST 

More and more children and young people sit a lot, often also in their free time, and move little. However, sitting for too long is unhealthy: It puts a strain on the musculoskeletal system, promotes the development of obesity and increases the risk of long-term effects such as cardiovascular diseases, type 2 diabetes mellitus, depression or burnout. If possible, parents should therefore interrupt long periods of sitting by their child with a small movement activity every 20 minutes. It is helpful if they themselves act as a role model while standing, such as making phone calls or peeling potatoes. In addition, it makes sense for parents to ensure that their children do not sit in front of PCs, tablets and the like for too long: Ideally, it should be a maximum of 30 minutes a day for three to six year olds, and a maximum of one hour and then for six to eleven year olds 12 years no more than two hours a day.

HOW TO GET MOVING

The beginning is very easy: A good start is half an hour of exercise once or twice a week – walking or cycling as much as possible. With increasing fitness, it becomes easier and the desire to exercise longer and more intensively grows.

More Tips:

• Catching, badminton, frisbee, jumping rope, climbing, building dens in the children's room or throwing a small dance party in the living room - it doesn't take much to get moving.
•  Plan activities together: go swimming together, to the park, to the playground or to the climbing gym. Make an appointment with other families to play ball, go for a walk or go on a bike tour. Or how about bouldering and a hula hoop?
•  There is no such thing as bad weather – sports and games are best outside. It just takes the right clothes.

Accompany your child to sports, show interest and praise success. Praise is good, but also show your child that it doesn't matter if something doesn't work out right away. New attempts and practice are part of it! Older children and young people are also happy to be recognized and supported.

 A fitness or exercise app can motivate. It should promote fun in movement and not competition. It is best to select the app together with your child.