Morning workout (exercises) for kids
Exercising in the morning is useful for both children and adults. It invigorates, gives energy for the whole day, addition, helps to strengthen the immune system and the musculoskeletal system, and develops a sense of self-discipline.
If the baby is accustomed to exercise from an early age, later he himself will want to do it regularly and with pleasure, which, undoubtedly, will only be a plus for the health and development of the child. Exercises for morning exercises should be selected according to age.
Running is also a good option that can help children to build strength. With a pace calculator, you can make a calculation of the running pace.
For children under 1 year old.
For newborn babies, of course, adult exercises are not suitable. Babies (3-4 months old) are stroked, “puffed”, saying some nursery rhymes, counting rhymes.
When the baby is a little older, add light massage movements and passive exercises. That is, the mother herself holds the baby by the arms, legs and bends them, unbends, reduces, spreads. Plus, during this period, you can already practice using football.
Before doing any exercises with an infant, go to an appointment with a pediatrician and a neurologist, consult with them. It is good if at the initial stage an experienced instructor will show you how to do gymnastics with a baby correctly.
Exercise is one of the factors that have an impact on the growth of a child. Get a prediction of your child’s future height with the help of a height calculator.
Charger for children under three years old.
A one-year-old baby is already moving confidently enough, but it is still difficult for him to keep his attention on one thing for a long time. This means that exercises with such children should be carried out in the form of a game, without overworking them.
Kids at the age of 2-3 years easily repeat the movements, you just have to show them. But do not drag out the classes, the recommended duration is 4-5 minutes a day.
Exercise for preschoolers.
With children aged 4-5 years, you can already study for 6-8 minutes. And the exercises are becoming more like adults. For older children (6-7), the charging time increases to 10-12 minutes. More complex exercises are available for preschoolers, but still, keep the game form of their conduct.
Workout (exercises) for youngsters.
For the health of a preschooler (especially if he is not involved in any sports), it is very important to do exercises in the morning. Enough 10-15 minutes to get a good cheer up before school. And exercises can be chosen a little more difficult, for example, a rack in the bar, swallow, or squats.
Nutritional Basics for Your Baby
Rule one: priority of plant foods.
This is one of the important recommendations for the nutrition of a child in a family. Most of the menu should consist of vegetables, fruit dishes, which include coarse flour. For example, the daily intake of carbohydrates for a child is 170-420 g.
To get them, you can eat a side dish of vegetables, a slice of bread (with whole grains), and a banana (or an apple). And a sufficient supply of energy for the day will give the morning portion of porridge.
Hardening as prevention of childhood diseases
It is important, firstly, to give the child alternately both vegetables and fruits (in order to provide the body with a full set of vitamins). Secondly, remember that if you include vegetables in literally every meal, then obesity does not threaten your child.
Yes, many children do not want to eat vegetables at all. But they are extremely important for the health of the child, so find a way to get accustomed, lure them with vegetables and fruits of bright colors, and try to cook them together. So it will gradually turn out to fill the menu with useful vitamins and microelements.
Rule two: proteins are needed for normal growth, health, and development of the child
There are nutritional standards for children (prescribed by the Ministry of Health), according to which the amount of protein consumed per day by a child over 1-year-old is 36-87 g. Most of the protein is in milk and milk-containing products (low-fat and unsweetened). Fish, chicken, and other meat (the leanest) are rich in proteins.
Rule three: fats provide energy and nourish the brain
The human nervous system, its brain (both the brain and the spinal cord) are mostly composed of fats. Therefore, it is important to consume insufficiently (but not excessive) quantities, but at the same time choose the right ones, namely, unsaturated fats (because for them, the human body itself cannot synthesize unsaturated fatty acids, that is, they come only with food).
For a child of primary school age, for example, the norm is from 40 g per day.
Sea fish contains the most polyunsaturated fats. In addition, it is high in phosphorus and protein. Fish on the menu twice a week will give the child’s body the necessary amount of omega-3 fatty acid.
Many children do not like the taste of fish. In this case, include other foods rich in omega-3 acids on the menu. These are vegetable oils, in particular, flaxseed (it contains more useful acids), flax seeds, seeds, avocados, nuts. Another option is to use a vegetable spread instead of butter for your sandwiches.
Nutritional Basics for Your Baby
Rule four: lean meat is good for the diet, but not meat products in general
And do not think that sausages and sausages on which it is written that they are “childish” are useful for the child’s health. No, they are more likely even harmful (or do not contain any benefit), they contain a lot of food additives, dyes, thickeners, and a lot of salt.
Sometimes (no more than once a week) you can include a small piece of ham on the menu, but just buy it in a trusted place, or better cook it yourself.
The protein and B vitamins necessary for the health of the child are found in turkey, chicken, beef (low-fat), and fish.
The fifth rule: consume as little sugar as possible
Oftentimes, baby foods contain too much sugar and this is very bad. For example, as much as 13 g per 100 grams of product – in glazed curd cheeses or breakfast cereals, which, by the way, are considered healthy food.
Sugar is absolutely useless for the body; it does not contain any vitamins, minerals, or fiber. Half the world suffers from obesity (and worst of all, children too) precisely because of the excessive consumption of sugar.
Yes, children love sweets, and manufacturers take advantage of this. In an effort to sell more, they put a lot of sugar in baby products, and make the packaging bright and tempting. What is the result? The child no longer likes simple food, he wants more sweets, and this becomes a habit.
The greatest harm to a child’s health is caused by drinks with a high sugar content because it is in a dissolved form that is absorbed into the blood most rapidly. Hence – the wrong metabolism, and even worse – possible obesity.