How to build physical strength in kids?

Written by Varuna Shunglu
Published: March 2, 2023
Varuna Shunglu is an author, lawyer, health counselor and meditation teacher. She consults with Schools to create wellness curriculums and has worked with over 10,000+ kids in the last 8 years. Degrees : BA(Hons), LLB, Msc Yogic Science, Teacher trainer World Yoga Federation and Yoga Alliance International.

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You might have seen videos of little kids on Instagram doing back flips or rocking a one arm push up and you wonder how that is even possible? The truth is that like all good things, physical strength too begins with little steps everyday.

Physical activity is an important part of a healthy lifestyle for everyone, including children. However, for many parents, it can be difficult to find activities that will help their children build physical strength, reduce injuries, and boost self esteem while improving cognitive function. This article is structured around covering the benefits of physical activity in kids, the types of physical activities for kids that can be applied, and some tips on how to encourage physical activity in kids that give it a fresh take. By the end of this article, you should have a good understanding of how to help your children build physical strength and stay healthy.

Benefits of physical activity in kids

Physical activity is essential for both children and adults. Not only does it help to maintain a healthy weight, but it also promotes overall fitness, strength, and coordination. In fact, physical activity has been linked with reducing the risk of getting many lifestyle diseases. 

The Journal of sports science and medicine found that resistance training not only improves cardiovascular health and muscle strength but also bone mineral density. This is why physical activity is so important. 

Here are some of the benefits that growing children can understand and enjoy from engaging in regular physical activities.

1. First and foremost, physical activity is important for building strong bones and teeth. When kids are active throughout childhood and adolescence, they develop stronger bones that can resist fractures in adulthood. Additionally, regular exercise has been shown to increase bone density by up to 20%. 

The American academy of paediatrics, children and adolescents have mentioned that young individuals can ‘safely participate in resistance training as long as they are supervised by a qualified professional and use proper technique.’ There is no doubt that physical activity of all levels creates a huge role in strengthening our skeletal structure and after a certain age they can begin to build internal strength as advised by your health care professional.

2. Second, physical activity helps to improve moods and mental health. It has been shown to reduce stress levels and improve overall well-being. In particular, exercise has been shown to reduce symptoms of depression in adults by up to 50%. 

Furthermore, exercise also increases levels of happiness hormones such as serotonin in the brain. Eg:- even sports persons such as Virat Kohli, PV Sindhu ,Sachin Tendulkar have credited regular physical activity and sports for their mental and physical strength.

3. Thirdly, physical activity helps kids learn how to be physically active throughout their lives. As they get older and engage in different types of activities outside of school or work hours (such as playing sports), they learn how to stay active even when it’s not convenient or comfortable. This skill set can be invaluable when trying to maintain a healthy weight or manage chronic illnesses such as asthma or diabetes later on in life.

4. Finally (and this is probably the biggest benefit of all), being physically active makes kids happy! Not only do they feel good about themselves – after all, who doesn’t love feeling energetic and fit? Especially if children have been diagnosed with autism spectrum disorder (ASD) or ADHD, physical activity can create a world of calm and confidence for kids. So if you want happy kids who are healthy both inside and out – don’t forget about those daily 15 minutes of moving wherever you are!

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Building strength and stamina in kids through physical activity

Physical activity is one of the most important things that you can do for your child. Not only is it good for their health, but it can also help to build their strength and stamina in a safe and fun way. 

It is important to know how to set goals and stay motivated. Along with this, nutritional tips can help to increase strength and stamina. Last but not least, it is important to discuss common injuries that kids can get into while engaging in physical activity, how important it is to rest it out when needed and ways to monitor progress and ensure successful results. So let’s get started!

1. When it comes to setting goals for children, there are a few things to keep in mind. First of all, make sure that your goals are achievable – your child shouldn’t feel like they’re impossible or too hard to achieve, otherwise they tend to give up.

2. Secondly, make sure that your child knows why they’re doing the exercise or activity – knowledge is power and showing them tangible results will help them stay motivated through tough times. Answer their questions and be patient with them.

3. Give your child plenty of rest and recovery time between exercises so they don’t overdo it or injure themselves in the process. Alternative easy workout days with intensive activity days. 

4. Physical activity can be of many types and has many health benefits for children. Moreover it is important for kids to participate in a variety of activities instead of focusing on just one. The American academy of paediatrics (AAP) recommends that children engage in these varied activities at least 3 times a week for desired results.

Types of physical activities for kids

Physical activity is essential for both adults and kids, and it’s important to find activities that are suitable for each individual. While the benefits of physical activity are well-known, there are many different types of physical activities that can be enjoyed by kids of all ages. 

There are some examples of good physical activities for kids listed below. Each one is different and suitable for a different age group. Be sure to explore each one so that you can find the perfect fit for your child!

There are specific activities and their benefits that apply to each stage of a child’s development: pre-schooler (4-6 years old), school-aged kid (7-12 years old), adolescent (13-18 years old), and young adult (over 18 years old).

To maximise the health benefits for each stage of life, it is important to choose appropriate types of physical activity according to age group:

1. Elementary school students (5 years -7 years): During this age group, kids get stronger and their reflexes are faster. They can participate in team games, learn responsibility, teamwork and sportsmanship. Relay, fun obstacle courses, simple game with bat and balls, footballs etc can hone their reflexes while making them strong.

2. Junior and middle school students (8 -12 years) are ready to face challenges. Hence, they can be taught how to use their own body weight eg:- planks, pushups, squats , down- dogs etc.

3. High school students (13- 16 years): They can participate in strength training, HIIT activity, martial arts and sports. This will help channel their excess energy and give them greater focus in work and extracurricular activity.

Tips to encourage physical activity in kids

Physical activity is one of the most important things that you can do for your child. Not only does it promote healthy habits, it can also help to boost their physical and mental health in later life. 

However, making sure that all kids get the opportunity to participate in physical activity isn’t always easy. That’s where tips like these come into play and what to keep in mind;

1. Make sure that physical activity is emphasised for all kids, no matter their size or capabilities. This means that even the smallest child has the potential to get active and have a great time doing it. Plus, by getting children moving early on, they’re more likely to stay active throughout their lives.

2. Kids also need access to safe, age appropriate activities, no matter what their interests or hobbies might be. This could include things like playing with balls or building towers out of pillows – something that’s fun and challenging for everyone involved. Encouraging exercises and games with variety is key. If you don’t challenge a kid’s skills regularly, they’ll eventually lose interest in physical activity altogether.

3. Teaching proper technique while emphasising form over intensity is another important lesson to remember when encouraging physical activity in kids. Too often, we see people push themselves too hard during exercise sessions. This not only causes injuries but it also results in lost training time and motivation as well. Instead of stressing about how much weight someone is lifting or how fast they’re running, focus on teaching good form so kids can develop strong muscles without becoming injured or discouraged along the way.

4. Outdoor activities are a great way to boost vitamin D levels and stimulate creativity – two things that are essential for overall health and well-being! While exercising outdoors should be done cautiously under specific weather conditions, spending time outdoors every day isn’t a bad idea at all!

5. Allowing kids to take part in selecting activities they enjoy helps them stay motivated while participating in physical activity; this encourages them to try new things rather than sticking with what they know works best for them, creating new neural pathways too body brain health and longevity.

6. Offering rewards like special consultations and access to sports clinics or camps can help motivate advanced athletes even further (and give younger athletes something special to look forward to).

By following these tips, you’ll be able to encourage healthy habits among your children from an early age – setting them up for success both physically and mentally.

Building healthy habits for lasting strength in kids

We all know the importance of getting our kids active and healthy – it’s a key part of keeping them safe and healthy as they grow up. However, it can be hard to get kids moving, especially when it comes to getting them started with physical activity. That’s why it’s important to teach them from a young age about the importance of physical activity and proper diet.

By developing a routine of exercise specific to their age, body type, and goals, we can help children stay physically active and motivated over the long term. For example, if your child is interested in playing soccer but is not quite ready for organised sports yet, you can help them participate in fun activities like running or biking while they’re still building their stamina.

When it comes to nutrition, give your child guidance on healthy eating habits that will support their overall fitness goals. Make sure to include plenty of fruits and vegetables in their diets along with whole grains and lean proteins. And lastly, encourage your kids to have fun while they’re staying active by creating activities that are both motivating and enjoyable. This way, they’ll be more likely to stick with their workouts!

Having positive self talk about health and fitness is also important – we shouldn’t beat ourselves up when we make mistakes or aren’t meeting our goals right away. Instead, tell ourselves that we’re doing our best and that there are always improvements that can be made. 

We should also have realistic expectations for our own bodies – even if we don’t look our best at all times! And finally, make sure your kids have plenty of opportunities for outdoor play.

Becoming strong physically just takes a spark to ignite a lifelong passion

There are many types of physical activities suitable for kids of all ages – from sports to playground activities – so it is important to find an activity that your child enjoys doing to create that spark and capture their interest.

Additionally, make sure to emphasise proper technique while teaching kids how to stay active throughout their lives. By following these practices on how to encourage physical activity in kids, they will be well on their way towards building physical strength and staying healthy! So, go ahead – get out there and get your kids moving today!

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The views expressed are that of the expert alone.

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