According to the guidance of the Center for Disease Control and Prevention, children aged 6- 17 should do at least 1 hour of cardiopulmonary exercise and aerobic exercise every day, in addition to strengthening bone and muscle exercise for 3 hours every week.
So, how to make children love sports? This is what really matters. Oldham is the curriculum director of a famous children's sports organization. Let's listen to @ Bob's advice with his brain training camp.
Oldham provides some sports that children can do at home to improve heart and lung vitality, strengthen the strength of the body and bones, and most importantly, these sports are fun. After all, if children regard exercise as something they like rather than a nuisance, they are more likely to exercise consciously.
Although running seems simple, chasing each other is one of the best exercises that children can do. Oldham said: "Running is especially healthy for children, because it can help them strengthen their bones and muscles. Running can also be very interesting if you add the right competitive elements. "
A healthy diet can also help children maintain a healthy weight. Cultivating children's love for running can give them healthy habits that will benefit them for life. Family parent-child jogging and relay race are all good ways to exercise.
Squat helps to enhance children's endurance, strength and even self-confidence. Recommend a game called "hot stool": when the child is squatting, put a stool behind his back and stand up quickly when his ass touches the stool. We call it a "hot stool" because no one wants their ass to be cooked by a "hot stool"! Children will find this game super interesting, because almost all children have the ability to successfully complete this challenge.
Skipping rope will not only increase the heart rate, exercise the whole body and improve the core strength, but also be an unexpected exercise for the little mind. "Jumping rope is a great brain booster!" Odham said. Let children's left and right brains participate together, improve brain function and balance and coordination ability at the same time. "
Let your child put his feet in front, his hands behind his back, and then lift his hips off the ground so that he can walk like a crab. This game is fun and funny, which can increase arm strength and body coordination. Once the child has mastered the basic movements, it can also increase the difficulty of the challenge: "Try to put small objects on the abdomen when walking, which will improve the sense of balance." "At home, you can try toilet paper rolls, snacks and even dolls that children like!"
If children don't like to walk like crabs, they can also try to crawl with their hands and feet like bears without touching their knees. "Bear crawling is what we call a' whole body' skill, because it can act on the whole body at one time." "This can enhance the strength of the arms and legs. It can also enhance children's spatial awareness and is a full exercise for both the brain and the body. " Bear walking races are always very popular, so you can play with your children at home.
Let the child lie on the mat, and then lift his arms and feet off the ground, just like Superman flying in the air. This is a good movement-if done correctly, this movement can improve the back, neck, buttocks and hamstrings.
Lateral movement is to cross one side of the body to the other, such as knee/elbow movement, touching the right knee with the left elbow, etc. "Lateral exercise is a warm-up method before many professional competitions, which can improve brain function, attention and coordination."
"Frankenstein Walking" requires children to straighten their hands like Frankenstein monsters (or zombies), and then straighten one leg so that it is almost parallel to the ground, so that they can touch their toes with the other hand.
Stretching has many advantages, including reducing the risk of injury, increasing the range of motion and maintaining muscle flexibility. But most importantly, stretching exercise has been proved to reduce stress. She said: "In the fitness center, we perform the' beautiful butterfly' posture with the children to stretch our bodies and make them concentrate." "Relax on the floor, put your feet in front of you and turn your legs into butterfly wings. Then, when you raise your arm to your head and release it backwards, breathe rhythmically. " This is the best way to start or end a beautiful day.
What kind of sports does your baby like? Please tell us in the comments section.
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