The best exercises for children 5 years
Sport plays an essential role in maintaining the fitness of children, and according to the American Academy of Pediatrics, exercising from a young age has many benefits, such as strengthening bones, joints, and muscles, increasing body flexibility, enhancing energy levels, and increasing the child’s ability to focus. Therefore, children between the ages of five and 12 years must exercise aerobic exercises for at least 30 minutes a day, and it is not necessary for the child to practice complex exercises, as simple exercises may provide the same benefits for children, and in this article, we have collected for you dear exercises for children 5 years With pictures and steps to make it easy for you to explain to the child.
Exercises for children 5 years
Children are distinguished by their great motor energy, which if not directed properly may cause chaos or negative changes in their behavior, and exercise is one of the most wonderful ways to empty the child’s energy and enhance his physical and mental health, and below we have collected for you some suitable exercises for children at the age of five years :
Rope Jumping Exercise:
The rope jumping exercise is a simple and effective exercise that enhances the child’s fitness and increases his endurance, as it relieves stress and stimulates circulation.
1- Choose a suitable rope for the child, which reaches approximately the shoulders when folded in half, and the rope must have comfortable handles to hold.
2- The child stands and holds the handles with both hands.
3- The child moves the rope using only the wrists, without moving the arms.
4- The child jumps up to skip the rope using the ankles, and does not bend the knees from jumping.
-It regulates the heart rate.
-Coordinates the muscles of the upper and lower body.
-Improves balance, agility, and coordination.
-Helps lose weight.
One of the most common exercises that exercise the entire body, as it works on a large group of muscles, such as the arms, chest, abdomen, thighs, and legs.
1- The child lies on his stomach on the ground.
2- The child raises his body based on his palms and the instep.
3- The child lowers his body again, so that he makes with his elbows a 90-degree angle, taking care to keep the head and body straight, and repeat the exercise five times.
4- The breathing must be regulated during the exercise, so tell the child to inhale the air when he comes down, and exhale it while ascending, and the thrust should come from the chest and shoulders together.
-It prevents lower back injuries.
-Improves back straightness.
– It strengthens the muscles of the body.
The Crunch Exercise:
It is an exercise aimed at strengthening the joints while also focusing on the abdominal muscles, and it can help improve the child’s mobility and overall fitness.
1- The child lies on his back on the floor, with the knees bent and slightly apart.
2- The child interlocks his hands behind his head, with the thumbs placed behind the ears.
3- The child raises his head and chest slightly with the tightening of the abdominal muscles, and remains in this position for five seconds, then slowly returns to his original position.
-Increase trunk flexibility.
-Stretch the abdominal muscles.
Leg Raise Exercise:
A simple exercise that helps strengthen the muscles of the hips and inner thighs.
1- The child lies on one side, with his head resting on his hand, and his body with the other hand supported on the ground.
2- The child remains on top of each other in an upright position, then slowly raises the upper leg up as high as possible, and stays in this position for five seconds.
3- The child lowers his leg slowly to return to the starting position, and repeats the exercise ten times on each side.
– It strengthens the muscles of the buttocks and thighs.
-It improves the child’s ability to balance, walk and lift things.
– It makes the movement of the child more comfortable.
– It increases muscle mass.
The Squat Exercise:
It is an exercise that trains several muscles in the upper and lower part of the body at the same time, and squatting in the exercise may help to lose weight and control obesity.
1- The child stands with the legs slightly open.
2- The child bends his knees in a position similar to sitting on a bench while keeping the heels on the ground, pulling the abdominal muscles inward, and maintaining the straightness of the back.
3- The child remains in this position for five seconds, then slowly returns to stand, with the regulation of breathing during the exercise, so he inhales the air during the descent, and exhales it up.
– It improves blood circulation.
-Boosts digestive system performance.
-Burns excess fat and maintains body weight.
Benefits of exercise for children
Getting a child used to exercise from a young age enhances his health and always encourages him to pay attention to his physical fitness in old age, and studies confirm that exercising at a young age reduces the risk of many diseases, and here are some of the benefits that physical activity provides to your child:
1- Strengthening the heart: The heart is a muscle, and like other muscles, its performance improves greatly and strengthens with exercise. Strengthening the heart muscle can help prevent many heart diseases in childhood and in old age.
2- Maintaining the health of blood vessels: Exercise helps to maintain the health of blood vessels and protect them from atherosclerosis, increase the level of cholesterol and increase the elasticity of the walls of blood vessels, which helps to pump blood efficiently, which improves the work of all body systems, It also reduces the risk of heart attacks and strokes in the future.
3- Lowering the blood sugar level: Exercise prevents sugar from accumulating in the blood by stimulating the muscles to absorb more glucose from the bloodstream and burning it for energy, this can reduce the risk of the child developing diabetes.
4- Weight control: When a child does not find what to do, he tends to eat many calories, which accumulate in the form of fat, while exercise helps to burn calories, which helps reduce the accumulated fats in the body and maintain a healthy weight, which makes it Essential for children with a family history of obesity.
5- Bone strengthening: Just as sport strengthens muscles, it also strengthens bones, and it is normal for adults to start losing bone mass from the mid-twenties, but those who practice sports remain at their bone density for a long time, and increasing bone density helps prevent osteoporosis and saves the child from Fractures, and promotes the speed of bone healing in cases of fractures.
6- Improving energy levels: If you are suffering from your child from constant lethargy and lack of activity, then regular exercise helps to boost energy levels in children, makes them more active, and reduces the likelihood of their fatigue during the day.
7 – Enhance concentration and mental capacity: Because sport increases blood circulation activity, it increases blood flow to the brain, which in turn enhances the ability to focus and pay attention, which in turn is reflected in the child’s performance in school.