1, running or brisk walking for 30 minutes every day.

2. Do aerobic exercise twice a week, such as skipping rope or dancing.

3. Conduct strength training three times a week, such as weight lifting or push-ups.

4. Do stretching and flexibility exercises every day.

Conduct outdoor activities once a week, such as mountain climbing or hiking.

6. Do eye exercises every day to relieve eye fatigue.

7. Do yoga or pilates twice a week.

8. Do balance exercises every day, such as standing on one foot or balancing the ball.

9. Conduct aerobic+strength training once a week, such as aerobic or comprehensive training.

10. Conduct psychological relaxation exercises once a day, such as meditation or breathing exercises.

1 1. Do team sports twice a week, such as playing basketball or football.

12. Conduct core muscle group training once a day, such as flat support or Russian twist.

13. Conduct high-intensity interval training once a week, such as tabata or HIIT.

14. Plan a nutritious and healthy diet once a day and have a balanced diet.

15, once a week for aerobic balance exercise combination, such as yoga dance or fitness balance ball combination.

16. Have a family interactive exercise once a day, such as parent-child skipping or family badminton.

17. Conduct body fat burning training twice a week, such as boxing or general circulation training.

18, do stretching exercise every morning to relieve muscle tension after getting up in the morning.

19, swimming training once a week to improve cardiopulmonary function and body flexibility.

20. Challenge the step number goal once a day to increase daily physical activity.

Ways to cultivate children's enthusiasm for sports

1. Establish a good sports environment: create a safe, comfortable and interesting sports environment for children, such as indoor and outdoor sports fields and parks, so that children can feel the fun and value of sports.

2. Encourage trying a variety of sports: let children try different sports, find their favorite sports, and stimulate their interest and enthusiasm.

3. Give appropriate rewards: Give appropriate rewards when children make progress or success, and enhance their self-confidence and sense of accomplishment.