Guide for children's physical activity according to their age.

MANY PARENTS and adults caring for children during this quarantine are concerned about excessive sedentary lifestyle and weight gain in minors in the past month. For this reason, Dr. Edward Laskowski, an expert in sports medicine at Mayo Clinic, makes some recommendations to increase physical activity at home, according to the age of the children and thus potentiate its benefit, because exercising not only helps control their size , but also to fight diseases

According to the guidelines of the Department of Health and Human Services, children and adolescents from the age of six need at least one hour of physical activity daily. Most of it should be moderate aerobic and should be included at least three days a week. Children should also practice muscle and bone strengthening, just as often.

It is recommended that those between 2 and 5 years are active throughout the day to improve their growth and development. Although the country is currently in confinement for social isolation, parents or adults caring for children may encourage them to participate in active games that include a variety of activities at home.

In turn, many of these, such as running, playing obstacle courses, jumping rope and dancing, cover all the needs at the same time. Appeal to creativity when looking for activities your child likes to exercise during quarantine. If you're artistically inclined, consider grabbing a few stones to use as a collage or to decorate with paint, if you love soccer you can build a home stadium with pillows and toys as a grandstand, or set up your favorite music and create a choreography to set up a big show.

Exercises for every age

Children 2 to 5 years old must be active throughout the day to improve their growth and development, however, at this age children begin to walk and master many of the basic movements, but are still too young to do activities and exercises. complex or organized. For them, the best option is unstructured free play. This may include: running, jumping with both feet, on one foot and alternating feet, cartwheeling, throwing and catching balls, riding a tricycle or bicycle.

From 6 to 9 years old, children have improved their sight, attention span, motor coordination and skills, so they can develop more complex activities and exercises. Also, it improves your ability to follow directions. Team games, running, jumping rope, skating, dancing or doing martial arts exercises are some of the options.

Children between 10 and 12 years old have already matured their sight, as well as their ability to understand and remember strategies. They are usually ready to do activities and develop complex skills, such as playing soccer, basketball, and volleyball. Mental gymnastics exercises like coloring, solving word puzzles, and crossword puzzles are also important.

Remember that incorporating physical activity into your child's daily routine lays the foundation for good fitness and good health for a lifetime. Other benefits include better aerobic condition, muscle strength, and endurance in children ages 6 to 17; Better bone health and ideal weight status in children from 3 to 17 years old reduces the risk of depression or anxiety in children from 6 to 17 years old. With regular physical activity and at home, children ages 6 to 13 can also have better cognitive function, such as reasoning and memory skills.

Exercise with your child to improve your own health, while helping him develop good habits to stay active during confinement. You are a role model and your child is more likely to be active if you prioritize physical activity in the family.