Getting children active is one of the best ways to support their physical and mental development. In an increasingly digital world where children are more exposed to screens than physical activity, calisthenics can be an attractive solution.
Calisthenics is a sport that uses body weight as the main tool, making it not only effective but also safe and fun to do at home.
What Is Calisthenics and Why Is It Good for Kids?
Calisthenics is a form of physical exercise that uses body weight as resistance. Calisthenics movements generally involve the major muscles of the body, such as the arms, legs, and core. This sport is suitable for children because:
- Does not require special tools - Just use their own body weight.
- Safe - No additional weight, lower risk of injury.
- Flexible - Can be done anywhere, including in the living room.
- Supports growth - Helps strengthen muscles and bones naturally.
With a fun approach, children can enjoy this sport without feeling burdened.
Benefits of Calisthenics for Children
Exercise isn't just about physical fitness, it's also about mental health. Here are some of the key benefits of calisthenics for children:
1. Increase Muscle and Bone Strength
Calisthenics helps strengthen muscles and bones, especially during growth spurts. Movements like push-ups and squats can balance upper and lower body strength.
2. Train Coordination and Balance
Calisthenics movements like planks and lunges require balance and coordination. These exercises will help children develop their motor skills.
3. Increase Self-Confidence
When children succeed in performing certain movements, they feel confident and motivated to try more.
4. Supports Heart Health
Light exercise such as calisthenics can improve blood circulation and maintain heart health from an early age.
5. Reduce Stress
Children can also feel stressed, whether due to schoolwork or other situations. Physical activity helps release endorphins, which make them feel happier.
Simple Calisthenics Movements for Kids
To make this exercise interesting, ensure the movements are appropriate for your child's age and abilities. Here are some movements you can try:
1. Jumping Jacks
This simple movement engages the whole body and is great fun for kids. Here's how:
- Stand up straight with your arms at your sides.
- Jump while stretching your legs and raising your hands up.
- Return to the starting position and repeat.
2. Squats
This exercise is great for working the leg and hip muscles:
- Stand with your feet shoulder-width apart.
- Lower your body as if sitting in a chair, then stand back up.
- Make sure your knees do not go past your toes.
3. Plank
This exercise trains core muscles as well as balance:
- Position your body as if you were going to do a push-up.
- Hold the position with your body straight for 10-20 seconds.
4. Bear Crawl
This move is really fun and involves a lot of muscles:
- Walk on all fours with hands and feet on the floor.
- Let your child pretend to be a bear!
5. Push-Ups on the Wall
For young children, push-ups against a wall are safer than on the floor:
- Stand facing the wall with your hands in front of you.
- Bend your elbows to bring your body closer to the wall, then push back up.
Tips to Get Kids Excited About Calisthenics
To get your kids interested and consistent in exercising, here are some tips you can try:
1. Make Activities Into Games
Turn your workout sessions into games, such as competing to see who can plank the longest or do the most jumping jacks in one minute.
2. Involve the Whole Family
When the whole family participates, children feel more enthusiastic. Practicing together also creates quality time.
3. Use Music
Play their favorite music to make the atmosphere more enjoyable.
4. Give Appreciation
Appreciate every effort your child makes, such as giving them stickers or extra play time after practice.
5. Adjust to your child's schedule
Don't force a time. Choose a time when your child isn't too tired or busy.
Mistakes to Avoid
To keep your sport safe, avoid the following mistakes:
- Movements that are too difficult - Start with simple ones, then increase the difficulty.
- Too long a duration - Children get bored easily, so stick to 10-15 minutes per session.
- Lack of warm-up - Always do a light warm-up to avoid injury.
- Not supervising children - Make sure you are always there to guide and ensure the movements are done correctly.
How Often Should Children Exercise?
Experts recommend that children engage in at least 60 minutes of physical activity per day . However, this doesn't have to be done all at once. A combination of play, calisthenics, and other activities can meet this need.
Incorporating an Active Lifestyle into Children's Daily Life
Besides calisthenics, there are many ways to keep kids active:
- Cycling together.
- Playing in the park.
- Involve them in light household chores like sweeping.
In this way, children are not only physically healthy, but also develop active habits from an early age.
Calisthenics is a safe, simple, and effective exercise for children. Besides providing physical benefits like muscle strength and balance, it also supports their mental health. With fun movements and a creative approach, children will enjoy every training session.
Come on, invite your little one to try calisthenics at home and create healthy habits that will benefit them for a lifetime!
