A new study found that regular physical activity helps improve the mental health of children and adolescents, and researchers from the Universities of Strathclyde, Edinburgh and Bristol in the United Kingdom and the University of Georgia in the United States said that regular and moderate to vigorous physical activity among “Health” website, aged between 11 and 13 years is associated with better mental health.
Children ages 6 to 17 need about an hour of moderate to vigorous exercise per day. It helps maintain mental health as well as develop stronger bones and muscles and healthy body fat composition.
A good exercise program should include a mix of resistance, strength and aerobic exercises to build endurance and develop skills such as coordination, balance and stability.
It is also important to focus on recovery, mobility, and flexibility to prevent injury and improve performance during exercise.
For a teenager, if he is interested in sports, it is a good idea to focus on developing the skills required for the sport. For example, agility, speed and coordination for soccer and coordination for basketball.
Regular exercise is the best exercise for a child. Sports are fun, build self-confidence, influence strength and endurance, ensure ample time outdoors, and also help instill a sense of healthy competition.
Sports that children and teens can play regularly
Squatting is an important functional movement that ensures strength in the legs, hips and upper body. When done under proper guidance, you can progress to jump squats or single-leg squats.
How do you do squats?
• Keep your feet shoulder-width apart and your back and chest straight.
• Hinge forward, push your hips back and bend your knees so that your hips are in line with your knees and your thighs are parallel to the floor.
• Maintain the same pressure on your legs and push your body up by pressing down.
2. Rope exercise
Jumping is the best form of exercise a child can do. This exercise not only increases the heart rate (building endurance), but also strengthens the whole body.
Helps build lower body strength and coordination. It’s so much fun with so many variations that you can do with a jump rope.
3. Wall presses or a knee brace
Push-ups can be intimidating because they are so hard. When you do push-ups, your entire body weight is on your shoulders. However, starting to complete the movement with a wall press or bench press is a great way to work on increasing your upper body strength until you eventually reach a point in the full press range.
