Exercise for children: How it moulds their mind?

Check out your social media. And the feeds are floating with all the hot yoga and work outposts! Encouraging adults and inspiring the aged. But what about the little ones? Exercise for children is imperative. 

But then, why are we talking so less about it.

Probably because life was quite different a few decades ago!

The exercise was a way of life!

Before the penetration of the internet and gadgets, parents never had to worry about a child’s workout! They literally had to pull their kid back from the field.

Childhood back in the 90s was all about real fun under the sun. Cycling, running, dancing, playing football in the mud, running between the stumps. Their day was full of fun-filled activities. 

But modern lifestyle dawned the doom of this care-free childhood.

Also Read: Vacha – It’s the Best natural stimulator for your mind!

What flipped the game?

Of course, fitting all the fun in a mobile changed the game.

From cricket to football to chess, everything came packed in apps. And that made the little kids immobile.

Parents easily slip the gadgets into their little hands just to buy some time. And soon the liking of gadgets turns into an addiction. By the time these children reach their teenage, they turn into zombies who slouch on the couch all day long-pressing the buttons on their phones. 

Research indicates that inactive children grow up to become inactive adults. They experience a high risk of developing chronic conditions. From heart disease to cancer, obesity and diabetes, these kids become sick soon. 

That’s why it is very crucial for children to inculcate a habit of regular exercise!

Also Read: Single Child Syndrome

Exercise for children: How it changes their body?

Exercise is very important for kids in their growing stage. It does not just help them build their body. Exercise also aids in strengthening immunity. It sharpens their brain, enhances their mood, and builds a positive persona of your child.

5 Reasons your child must exercise!

• Strong muscles and bones
• Less risk of obesity 
• Strong immunity.
• Lower risk of type 2 diabetes
• Boosts good mood 

Exercise for children: Counting the benefits

Everybody knows that exercise endows the body with physical benefits. But it also has amazing effects on the brain!

Experts say that physical activity helps build confidence, manage anxiety and beat depression, increase self-esteem and enhance cognitive skills.

1. Exercise helps children defeat depression

Depression in children! Do they even know what it is?

That’s what most people would think. 

But depression in children is more common than you think!

Just check out the horrifying statistics of suicide among children. The numbers can give you chills!

Children are very sensitive. Their emotions are raw and they can get very sentimental!

Several studies have concluded that moderate to vigorous activity leads to lesser symptoms of depression. Exercise releases endorphins the happy hormones in your kid.

2. Exercise alleviates anxiety in children

Exam pressure, peer pressure, fitting in and standing out; there is a lot on their plate. They bear the bullying and endure the fear. As such kids can often get anxious. But they may succumb silently.

Exercise is a natural and effective treatment for anxiety.

Physical activity relieves tension and stress. It boosts physical and mental energy. 

Busking in the sun, walking in the out, moving the body and sweating it out, have a profound effect on the mood. It makes the child strong and healthy both emotionally and mentally.

3. Exercise shoos away your child’s stress

Childhood can be stressful.

They don’t have to race for a promotion or worry about footing the bills, but their competition is equally crucifying. 

Strenuous schedules and laborious routines can make their life stressful. Stress can make their muscles tense and stiff. It can even result in headaches, sleeplessness, and stomach issues.

Stress can lead to physical issues. And physical discomfort can cause more stress. This is a vicious cycle that drags the child down! 

The only way to break this cycle is by exercising. Exercise releases endorphins, it relaxes the muscles and relieves tension in the body. 

4. Exercise eases ADHD

ADHD means Attention-deficit/hyperactivity disorder. It is a learning difficultly that is very common yet rarely recognized.

ADHD causes difficulty in sustaining attention, hyperactivity, and impulsive behavior.

And one of the best natural treatments for ADHD is exercising.

Research says that exercise is one of the most effective ways of reducing the symptoms of ADHD. It aids in improving concentration. It builds motivation, enhances memory, and boosts mood.

Physical activity shows a spike in the levels of the brain’s dopamine, norepinephrine, and serotonin. These hormones are very effective in sharpening focus and attention. 

5. Exercise for treating trauma

The innocent brain of children fails to process complex information. Even something that seems simple can trigger trauma in the child’s brain. 

Simple fights between spouses. Any kind of abuse. Darkness and loud sounds. The child’s brain can get scarred at many things!

There is ample evidence that shows that exercise is effective in treating PTSD. Physical activity can help the nervous system become unstuck. It can unwire the traumatic point in the brain.

Exercises that involve cross movement helps in boosting brain function. It engages both arms and legs.

Even simple exercises like walking, running, swimming, weight training, or dancing can work magic in relieving the trauma.

6. Exercise is effective in reducing Risks

Physical activity strengthens a child’s muscles and bones. 

It prevents excessive weight gain. And reduces the risk of many chronic ailments from diabetes to cancer, heart diseases to stress.

Research shows that regular physical activity can boost a child’s self-esteem. It impacts the child’s mood and improves sleep quality.

Physical workout also makes the child less prone to stress, depression, and dementia.

Diet and exercise

Along with a super workout, the child also needs to eat well.

• Feed them lots of vegetables and fruits. Green veggies and fruits are the healthiest food to place in their plate!
• Lean meat, egg and fish are rich in protein.
• Milk is a must. Turmeric doodh to soothe inflammation. It reduces pain, enhances sleep and endows many health benefits to the body!
• Add at least one salad to their daily diet. Keep rotating the recipe to keep the excitement up!
• Raisins are a tiny dose of energy! 
• Rice and roti give them strength.
• Ayurvedic immune boosters are also great for the growing kid.
• Drinking lots of water and fluid is essential for hydration.

Best exercise for children

Since we now know the importance of exercise, let’s find out what to do and what not to do!

Outdoor activities are best for the little ones. Walking, Jogging, Running, Hiking, Cycling, and Rock climbing are best for children.

Outdoor sports like cricket, badminton, swimming is also good for children.

Martial arts, gymnastics, yoga, and dance also engage the body in the right way.

Children should refrain from heavyweight exercise. They should not engage in dangerous workouts without proper supervision!

How much exercise is enough for your kid?

Toddlers should not sit idle for over an hour unless they are sleeping. And school-going kids should not be inactive for more than 2 hours at a stretch during the day. 

Kids are usually super active. They have a well of energy and you must get that energy to use. Especially toddlers. So, it’s not that difficult to make them exercise. Engage them in any form of physical workout for 120 minutes.

And for the teenagers, they must exercise for at least 60 minutes. Teenagers nowadays spend most of their time glued on the screen. So, it’s best if they get 1 hour of exercise in the outdoors.

Tips to make exercise fun for a kid

1. Encourage your kids to engage in age-appropriate activities.
2. Set a regular schedule for physical activity.
3. Inculcate a habit of activeness. Be it choosing the stairs over the lift or walking the street over a ride.
4. Make exercise a fun session. Dance, hop, jump and skip together.
5. Show rather than tell. Kids learn from what they see. So, don’t slouch on the couch while you tell your kid to exercise. Get up and do it with them.

Just Parenting Things, you need to know

The simplest way to make your kid active is to limit their sedentary activities. And every parent on this planet knows that today’s kids don’t succumb to parental threats. So, you need better backup!

1. Agree on a limit to screen time. This includes all sorts of electronic media, phone, TV, tab etc.
2. Keep TV, computer and video games out of their bedroom.
3. Engage them in active sports. Asking them to wake up at 5 AM  and going for a run might not work. But getting them a badminton racquet and challenging a game would definitely work.
4. Encourage disciplined sleep routine. Kids who sleep well are more active than those who spend the night with wide-open eyes.
5. Spur their interest in fitness rather than forcing them to fitness.

Keeping it fun 

It’s important to encourage your child and find activities they enjoy. This way your child will not find the exercise a chore and they are more likely to stick at it.

The type of activity depends on the individual. So exercise can be team-led such as football or basketball, joining a club or having lessons such as tennis, dance or golf, or activities with family and friends such as cycling, going for a walk or swimming.