Children need daily physical exercises and to stay healthy as much as adults do. Healthy children are happier children, and during this time of lockdown, we need to ensure the entire family remains in an optimum state of health and wellness. Regular exercise has lots of health benefits such as improving fitness, improving academic scores, building a stronger heart, bones and healthier muscles as well as encouraging healthy growth and development and improving self-esteem.
Below is a video of 14 simple exercises that every child from the age of 3 years can easily do at home preferably every day. We encourage the parents to join in this fun and exciting workout program and promote healthy living in the home.
Adults can make it more challenging by doing 30-40 reps instead of 20 and 2-3 sets of each.
Note: Sets and reps are the terms used to describe the number of times you perform an exercise. A rep is the number of times you perform a specific exercise, and a set is the number of cycles of reps that you complete. For example, suppose you complete 30 reps of a squats.
*All illustrations to the exercises are placed first and second respectively *
1.Side Deep Squat (Side Reach) x 20 &
2.Ski Hops (Lateral) X 20
3.Squats x 20
4.Donkey Kicks ( Left & Right Leg) x 20
5. Burpees (Modified) x 20
6. Back Turns x 20
7.Jumping Jacks x20 ,Rest: 20 Seconds
8. The windmill x20, Rest: 30 Seconds
9.T-Plank x 20, Rest: 30 seconds
10.High knee jacks x 20, Rest :20 seconds
11.Arm circles x 20, Rest: 20 seconds
12.Mountain climbers (modified) x 20, Rest: 20 seconds
13.Punches x 20, Rest:20 seconds
14.Reach and squat x 20 ,Rest :20 seconds
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