Physical activities have numerous health benefits, including for children. With social isolation, it is common for these practices to be left aside, but this is not recommended. With this in mind, I have created a series of tips for workout at home with the children.
I bet after all these tips, you’ll have no excuses not to exercise with the kids in quarantine.
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Physical exercise to do at home: benefits for children
All physical activity practices indicated for children contribute to health in some way. The main benefits are:
- It develops healthy joints, muscles and bones;
- It improves the heart and circulatory system;
- Develop and correct the posture;
- Allows the learning of new skills and abilities;
- It develops and maintains body flexibility;
- Improves concentration, focus and development of the motor system;
- Allows greater social interaction and new experiences;
- It contributes to weight growth and maintenance.
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Physical exercise to do at home: materials indicated
In general, you don’t have to worry about equipment and various gym items to exercise at home with the children. In fact, the items you will see below are only complementary and make it possible to do different exercises.
Here are some materials you can use to exercise at home!
Rope: makes it possible to create gymkhanas, exercises and games with children. But, mainly, it allows jumping rope, which is a physical activity of great caloric expenditure and very fun to do with the family.
Yoga mat or mat: For exercises that will be performed on the floor, such as abdominal, yoga positions and pilates, the ideal is to have a comfortable yoga mat. This way the practices will become more pleasant.
Rings and various weights: Training for musculature requires the use of weights, which can be bought or made at home. If you want to buy these items ready, bet on light weights, so you can switch the amount so that everyone can exercise their muscles.
Comfortable sneakers: If the goal is to dance a lot or practice stationary running, it is essential to have comfortable tennis. In fact, this is an almost mandatory item for everyone who goes to practice physical exercise at home.
Physical exercise to do at home with the children
Be careful when choosing the physical exercises you will do with children at home, as not all activities are suitable for children. Physical exercise to do at home should provide relaxation, fun and caloric expenditure. If the practice is painful, uncomfortable or generates stress, something is wrong!
So, see below for indications of exercise to do at home that children and adults can do together.
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1. Skip rope
Simple, efficient and lots of fun. This exercise is suitable for children and adults and requires only the use of a rope and comfortable sneakers to reduce the impact of the jump. Although this physical activity can be done at home, it is necessary to have a space that allows the movement of the rope and the jumps. Something around 2 m² is already enough for this physical exercise.
A nice idea, to do with the family, is to put on a fun song and tell who jumps the most until the song stops.
2. Imaginary bicycle
This activity consists of lying under a yoga mat or other flat, comfortable surface, and pedaling in the air as if riding a bicycle. Create series for this activity, for example: 3 series of 10 rides.
3. Stationary race
Who says you need to go to the park to run? You can run inside with the kids through the stationary run. As the name suggests, it’s a race where you don’t get out of place. You just imitate the movements of a race, only without leaving the place.
In this case, you can time how long the children can run and estimate a route according to the stopwatch numbers. For example, every 1 minute of running is equal to 200 meters run.
Nothing like relaxing, meditating and exercising your body at the same time. Yoga allows you to do all this at the same time to the sound of relaxing music and deep breaths. If you have no knowledge about yoga, see classes for beginners. This way you and the children can practice comfortably.
In this case the ideal is to have a yoga mat, because it will allow you to perform several positions in a more comfortable way.
For the more agitated, dance is a fun and very functional way to pour out all the accumulated energy. You can select a very lively playlist or follow some dance classes suitable for adults and children.
The coolest thing about this activity is to unleash your creativity, have fun and be together with your family. Maybe you don’t create a totally new choreography with the kids!
That’s a good muscle-building training. However, it should be done with parental supervision, as it is important to maintain the correct posture throughout the exercise. In the case of children, check if the movement is being done correctly and set limits for the practice. After all, the idea is only to stimulate muscle development and not to cause injury.
Finally, everyone can practice squatting. This exercise is very beneficial for the leg and hip muscles and contributes to weight loss. In this case, it is interesting to use weights and washers to make the exercise even more difficult.
Physical exercise to do at home: important care
Physical activities performed indoors should be done with some care. The first is stretching, which is very important for any activity. It is through stretching that it is possible to “wake up” the muscles, stimulate the circulatory system and protect joints and muscles from impacts generated by physical activity.
Stretching should be done before and after any physical activity, for it is this that will enable a smooth transition from physical states. Another important care is in relation to the amount of exercise. To have beneficial results, it is necessary to practice every day. However, it is necessary to be careful not to have excesses, not to force or stimulate too much in a certain exercise.
Tell us in the comments what exercises you are doing in quarantine! If you’re not doing it yet, which of those I mentioned did you like the most?