How To Include Exercise In Your Child’s Daily Routine? A Step-By-Step Guide By Doctor

Getting children to stay active can be a challenge in today’s digital world, but it’s essential for their physical, mental, and emotional development. We spoke to Dr Amar Bhise from the PICU (Paediatric Intensive Care Unit), neonatology, and paediatrics at Motherhood Hospitals, Kharadi, Pune, who emphasised the importance of simple yet engaging exercises for children. 

How To Include Exercise In Your Child’s Daily Routine?

Incorporating exercise into your child’s daily schedule can be done with small but effective changes. According to Dr Amar Bhise, "Parents should prioritise fun activities that don’t feel like formal exercise." Here’s how you can do it:

• Make It Fun: Encourage activities like dancing, spot jogging, and jumping to keep them entertained while being active.
• Family Time As Active Time: Turn evening walks into family bonding sessions. Play cricket, football, or basketball together to make exercise feel like play.

• Dedicated Exercise Time: Set aside a specific part of the day for physical activity. This could be a daily slot after school or before dinner.
• Limit Screen Time: Reduce TV, phone, and gaming time to create space for active play.
• Lead By Example: Children often mimic their parents, so make sure you stay active too. "Children are more likely to follow an active lifestyle when parents model the behaviour," says Dr Bhise.

Benefits Of Including Exercise In Your Child’s Daily Routine

Physical activity offers numerous mental and physical health benefits for children. Dr Bhise highlights that regular exercise not only strengthens the body but also supports cognitive development. Here are some physical benefits of including exercise in your child’s daily routine:

• Engaging in physical activities helps in muscle development and strengthens bones.
• Activities like running, jogging, or playing sports improve heart health.
• Exercise reduces the risk of childhood obesity, promoting a healthy weight.
• Staying active enhances the immune system, reducing the chances of illness.

Here are some mental benefits of including exercise in your child’s daily routine:

• Exercise releases endorphins, also known as 'happy hormones,' which uplift mood and reduce anxiety.
• Regular movement improves concentration, cognitive skills, and memory in children.
• Physical activities provide a healthy outlet for stress, helping children feel more relaxed.

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"Exercise is not just about physical health; it’s a complete package for mental and emotional well-being too," explains Dr Bhise.

What Sort Of Exercise And Things To Avoid?

While encouraging physical activity, parents should be mindful of the types of exercises that are appropriate for their child's age and ability. Dr Bhise shares some important dos and don'ts:

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What To Include:

1. Age-Appropriate Activities: Activities like running, skipping, or cycling are safe for children of all ages.
2. Supervised Play: Ensure children have adult supervision during sports to prevent injuries.
3. Wear Protective Gear: Safety gear like helmets for cycling is essential to prevent accidents.

What To Avoid:

1. Heavy-Intensity Training: Dr Bhise advises against weight training or high-intensity workouts that can strain young muscles and joints.
2. Avoid Overtraining: "Don’t push children to exercise for long hours or at high intensity, as it can lead to burnout and injuries," cautions Dr Bhise.
3. Exercising While Unwell: Children should avoid exercising if they feel unwell, as it may worsen their condition.

Encouraging children to stay active doesn’t have to be difficult. By integrating fun activities and setting routines, parents can instill healthy habits that last a lifetime. 

Image Credits: Freepik

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