Workout for children: how to train your children at home. The pandemic has closed us again at home and it is difficult to better manage one’s children. It is not at all easy for them to give up going out to do outdoor activities or to practice the sport they love most. That’s why we thought of a healthy alternative to hours and hours in front of TV and video games.
These are fun and easy-to-follow workouts designed specifically to get the little ones to do some movement.
How much physical activity is needed for children and teens?
According to the World Health Organization (WHO), the daily physical activity levels for the different age groups are as follows:
Infants (up to 1 year): they should be physically active several times throughout the day, taking advantage of the different waking occasions, for example through interactive games on mats. Infants, who still have reduced mobility, can be placed in the prone position, ie on the stomach, several times a day for about 30 minutes in total.
Children 1-2 years: they should spend at least 180 minutes in different types of physical activity of moderate to vigorous intensity during the day.
From 3 to 4 years: they should spend at least 180 minutes in different types of physical activity, including at least 60 minutes of moderate to vigorous intensity activity, throughout the day.
Children and teenagers 5-11 years old: they should perform at least 60 minutes of moderate to vigorous intensity physical activity every day, including activities to strengthen the musculoskeletal system at least 3 times a week.
Workout for children
In this phase of emergency that, due to COVID-19, forcing us to spend a lot of time at home, it is of fundamental importance to find workouts for children to keep them moving and help them fight boredom, stress and frustration. Physical exercise, especially if it is perceived as a moment of play, has a priority role for the mental and physical health of your children.
Doing a little movement every day is also a simple and effective way to keep stress and the sense of frustration that may emerge at bay. With physical exercise, the accumulated tensions are released, energy and general well-being are increased, the quality of sleep, self-esteem and self-confidence improve.
What to do to encourage children to exercise?
What can parents do to promote physical activity? Each age is important and it is equally important not to neglect the different stages of your child’s physical development. Workouts for children promote physical health, coordination, creativity and learning. Not all children grow up with a love of sport but, given all the benefits it brings, it is important for parents to be able to stimulate their children. How? It is important that parents are able to:
Lead by example, if the parents are active, the children will be too
Choose activities designed specifically for the age group of children; fun, challenging but easy to follow and challenging
Avoid using televisions, tablets and mobile phones for children up to 4 years of age. Limit the use of devices for children and teenagers to certain times of the day and to a maximum of 2 hours a day, in addition to the time needed to carry out the teaching activity.
In addition to the workouts for children, there are also other activities that can be very important for development and are suitable for all age groups. Here are the main ones
Bodyweight movement: dancing, jumping, somersaulting, stretching, to improve movement coordination
Music: to promote movement / coordination and stimulate language and learning
Drawing and manipulation with modeling pastes: to stimulate creativity, fine motor skills and sensory aspects
Reading: especially if common aloud and then autonomous to stimulate language, learning and interaction.
Training videos for children
Here is a selection of video workouts designed specifically for your children. These are workouts for children and adolescents that allow you to exercise safely and with great fun. It is good to remember that the workouts for children are designed for healthy children and without health problems that prevent physical activity. If in doubt, consult your pediatrician and ask him if and what your child can do (or not do).