Sports

Tips and physical activities to stop childhood sedentary lifestyle


The human being is designed to move, but it seems that in recent times being sedentary 'has become fashionable'. What can we do to break this trend? We are designed to move, but being sedentary seems to have become 'normal'. Here we leave you with some tips and physical activities to stop childhood sedentary lifestyle and do it from the family and from home.

Did you know that between 60-70% of the Spanish population does not perform minimal physical exercise to be healthy? Adults spend many hours sitting in the office, in the car and at home. In this society, we increasingly find more comforts thanks to the advancement of new technologies, which facilitate many tasks, but at the same time they weaken us because we stop developing many capacities for which we are designed.

We move less and less and this lifestyle is transmitted and directly affects children. We are your example to follow and your best references. Not only in physical exercise habits but also in eating, reading, behavior ...

Adults must lead a healthy lifestyle and move more to improve not only our own health but also to be the best model for the little ones in the house, transmitting to them that physical exercise is necessary and we enjoy practicing it.

The second problem that we find is that children are forced to spend too many hours sitting studying at school, with homework or watching TV. A position held for so many hours that it entails problems in the medium and long term:

- Bad posture: Back in flexion (kyphotic position), shoulders rounded forward, head forward generating tension in the neck ...

- Muscle deactivation important like glutes and core

- Shortening in hip muscles: psoas, hamstrings ...

- Loss of mobility of some joints: shoulder, ankles ...

- Normalization of the lack of activity in the day to day.

Physical education and sport are the perfect tools by which through movement we can improve the health of children. In this way we will achieve a good development of the basic skills that improve the state of general form, at the same time that we instill good healthy habits to, in the long term, minimize the risks related to sedentary lifestyle. And it is that doing some physical activity can only be synonymous with health:

- Improve basic motor skills.

- More muscular strength.

- Improves body composition.

- Lets have a better bone health.

- Promotes motor control.

- Provides a greater psychosocial well-being.

At this point, many parents may be wondering what is best for children. On the one hand, more extracurricular activities: multisport. And it is that 2-3 hours of physical education in school is not enough. Enrolling them in extracurricular sports classes is a great option to increase the minutes of weekly physical activity.

It is recommended that programs for children are designed and supervised by qualified professionals. The ideal is to group them according to their biological maturity and to practice the widest variety of sports possible without specializing them until at least 12 years of age.

Another important point that parents can work with at home is the variety of postures. While they perform tasks, watch TV or play with some technology, encourage them to carry out other different activities, thus leading them to other postures and stimuli, improving their attention span and oxygenation of the brain. Perform them on different surfaces and with a variety of positions: floor, on the bed, face up, legs crossed ...

And of course we can't forget practice sports as a family, both indoors and when we go to the field or take a walk in the park. How about a yoga session? Yoga is a great discipline with origins dating back more than 10,000 years ago. Isn't it interesting that today we continue to practice something that began thousands and thousands of years ago?

Yoga can be said to encompass four different paths: asanas (postures), pranayama (expansion of the vital force), dharana (concentration) and dhyana (meditation). Yoga for children helps promote movement, physical expression, and their innate spiritual side. Scientific evidence shows that yoga appears to be an effective modality for helping children cope with stress and anxiety.

This is a great activity for the whole family to do at home, increasing the number of minutes of exercise per week. Being a good complement to school and extracurricular activities, in addition to promoting physical exercise as a family, the practice of yoga creates a much healthier relationship between everyone, thus offsetting the hours of passive leisure.

Assuming that it is always a good time to exercise, my recommendation would be to do it at the end of the day, when they have finished their school responsibilities. Right before shower and dinner. And, like any other activity, it can be done from ten minutes onwards, taking into account the possibilities of children and parents.

Finally, one of the good things about doing this activity, in addition to the benefits it can bring to children, is that it doesn't require much material. We only need a rug or mat, comfortable sportswear, a bottle of water and relaxing music.

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Video: Exercise not enough to undo harms of sedentary lifestyle, study shows (November 2020).