donate now

Exercises for Children during COVID-19 Lockdown & Era

The greatest asset that an individual can possess is sound health. Therefore, physical exercise remains the only vital tool for achieving optimum health across all ages. It is one of the most important factors of health promotion, especially among children.

WHAT IS PHYSICAL EXERCISE?

A lot of definitions and interpretations have been contracted for the term “physical exercise” depending upon perception and interest. In this wise, it is pertinent to make a brief exposition on the meaning of physical exercise, physical activity and physical fitness.

Physical Activity – is any bodily movement produced by the contraction of skeletal muscle that increases result in energy expenditure above a basal level, and the energy can be measured in kilocalories.

Physical Exercise – is a subset of physical activity that is planned, structured and repetitive that has a final or an intermediate objective of improve or maintain physical fitness and overall health.

Physical Fitness – is a set of attributes that are either health or skilled related and the degree to which people have these attributes can be measured with specific test.

CLASSIFICATION OF PHYSICAL EXERCISE

There are (4) type of physical exercise:

  1. Endurance / Aerobic : Activities that increases breathing and heart rate.
  2. Strength Exercise : Activities that make muscles stronger.
  3. Balance Exercise : Activities that help prevent falls (especially among adults)
  4. Flexibility Exercise : Activities that involves stretching of muscles and can help the body stay limb.

All these four classification of physical exercise are good for our health, if only we can do it correctly.

FACT – According to World Health Organization (WHO)

In order to improve cardio-respiratory and muscular fitness, bone health, cardiovascular and metabolic health:

  1. Children and youth aged (5–17) should accumulate at least 60 minutes of moderate- to vigorous-intensity physical activity daily.
  2. Most of the daily physical activity should be aerobic. Vigorous-intensity activities should be incorporated, including those that strengthen muscle and bone at least (4) times per week.

Now back to the topic doable physical exercise for children during COVID-19 Lockdown. There is no single exercise that is not doable but it depends on three cardinal points:

  • How?
  • When?,
  • Where? and our perspective about physical exercise.

Physical exercise should be seen as a lifestyle not a routine if we must enjoy sound health and long life. There is actually no drugs without side effect and the best therapy is physical exercise. Exercise is medicine

 MOST FUN DOABLE AND EASY EXERCISES FOR CHILDREN WITH THEIR BENEFITS

  2. CYCLING: Cycling is a great physical exercise for kids. low-impact exercise that can be enjoyed by people of all ages, from young children to older adults. It is also fun and cheap.

BENEFITS

  1. It helps in releasing the feel-good hormone in the body and keeps your kid in high spirits.
  2. It is a great way of staying fit and keeping off the extra weight.
  3.  It helps in building better thigh, shin, and hip muscles.
  4.  Intense cycling sessions help in lowering cholesterol and blood pressure.
  5.  It helps in improving blood circulation and improves brain and heart health.
  6.  It helps in keeping blood sugar levels under control and extremely beneficial for kids suffering from diabetes.
  • SKIPPING

Kids enjoy this form of hippy-hoppity fun exercise. Kids may take some time to master the correct technique of skipping and once they do, they will have loads of fun. 🧶🧶

BENEFITS

  1. Repetitive jumping movements help in strengthening calf, thigh and leg muscles.
  2. Skipping is a good fun activity for your kids.
  3.  Children who suffer from ADHD (Attention Deficit Hyperactivity Disorder )can benefit immensely from skipping exercise.
  4.  It also aids in channelizing the kid’s energy in a right manner.
  • JOGGING | WALK

This is one of the easiest and best forms of exercise.

BENEFITS

  1. It helps in developing better immunity and helps your kid fight various illnesses.
  2.  It helps in elevating your kid’s mood.
  3. It is beneficial for your kid’s heart and brain health.
  • DANCE

Dance exercise is a great way of keeping your kid hale and healthy.💃💃

BENEFITS

  1. It is a total body work out and also a fun way of indulging in an indoor exercise.
  2. Dance movements require precision and it helps in improving concentration.
  3.  It is a great way of losing body fat.
  4. It is a fun activity that all kids love to engage in.
  • CLIMBING STAIRS

As easy as it may sound but going up and down the stairs is a great work out of kids. You can turn it into an interesting game and involve your kid’s friends too.🧗‍♀️🧗‍♂️

BENEFITS

  1. It is a great breathing exercise and also helps in building stamina in kids.
  2. It is an effective way of losing some extra body weight.
  3. It helps in improving bone and heart health of young children.

GENERAL BENEFITS OF PHYSICAL EXERCISE FOR CHILDREN BETWEEN THE AGES OF 5-18

  • Build confidence & social skills.
  • Develops coordination.
  • Improves concentration & learning.
  • Strengthens muscles & bones.
  • Improves health & fitness.
  • Maintain healthy weight
  • Improves sleep

Exercise is medicine and from the definition of physical exercise; it must be plan and structure. Any physical exercise that lack these vital arrangement might not be productive.

EXAMPLE OF PLANNED / STRUCTURED WORKOUT SCHEDULE FOR CHILDREN DAILY)

  • 25 Minutes walk / jogging / run on treadmill
  • 10 Minutes for 200 laps of skipping / jumping rope
  • 10 Minutes upper body routines with hand weight
  • 5 Minutes plank
  • 5 Minutes push up
  • 5 Minutes stretch

At least your engagement must be 60minutes in a day and domestic activities are not physical exercise.

Sweeping, washing of clothes and a host of others are not physical exercise, because it is not structured and targeted toward achieving a particular objective.

Physical exercise remains the only tool in achieving optimum health among all ages. As we grow older, our cells and tissues losses their ability and the only tool to renew them is not drugs but exercise.

For people that might  have health challenges like diabetes, cancer, hypertension or obese. They all need exercise and not only drug.

General information

According to some studies, men with waist size over 102cm (40.2 inches) are five times more likely to develop diabetes. Women with a waist over 88cm (34.7 inches) are 3 times more likely to develop the condition.  Work on your body goals and develop a workout plan today. Health is wealth.

Presented by Olumide Moses ADEFEHINTI. He is a Researcher and Public Health Education Consultant with extensive experience in organizational healthcare, that trains and educate people on health promotion and healthcare utilization.

[contact-form][contact-field label=”Name” type=”name” required=”true” /][contact-field label=”Email” type=”email” required=”true” /][contact-field label=”Website” type=”url” /][contact-field label=”Message” type=”textarea” /][/contact-form]

Leave a Reply

Your email address will not be published.

*

Share:

More Posts

Ekiti Walks the Talk on World TB Day: A Powerful Step Towards Ending Tuberculosis

Ekiti’s Commitment to Ending Tuberculosis The energy was palpable on March 24th in Ekiti State, where a united front of health workers, community leaders, and TB survivors marked World TB Day. It wasn’t just a march; it was a rallying cry to end the tuberculosis epidemic. Spearheaded by the State Tuberculosis, Buruli Ulcer, and Leprosy Control Program (STBLCP), the event demonstrated what happens when communities come together with a shared vision.   A Collective Effort on Ekiti World TB Day The streets of Ekiti were alive with purpose as health workers, members of Civil Society Organizations, community leaders, and even TB survivors joined the march. Dr. Funke Ogunbunmi, Chairman of the Ekiti State Primary Healthcare Development Agency, and Dr. Adepoju Rasheed, Executive Secretary, were at the forefront of the procession, leading with conviction. The rhythmic drumbeats and energetic singing echoed the resolve of those determined to make a difference. Community Engagement: A Visible Step Towards Action The event went beyond awareness, it was an embodiment of action. The road walk kicked off from Ojumose Roundabout and stretched through the lively Main Market, ending at the new Bus Terminal. This walk wasn’t just symbolic; it was a visual testament to the

Game On for Girls’ Health! Novelty Match Boosts HPV Awareness in Ondo State

Raising HPV Awareness Through Sports On World Cancer Day, Kids & Teens Resource Centre (K&TRC) partnered with Girl Effect Nigeria to spread a crucial message: HPV vaccination can help prevent cervical cancer! To engage young people, we organized a novelty football match between Muslim High School Ore and Ore Community High School in Ondo State.   Pre-Match HPV Awareness   Before the match, K&TRC CEO Martin-Mary Falana met with Muslim High School’s Principal, Mr. Malam Yusuf. He emphasized the importance of the HPV vaccine for young girls and praised the Ondo State Government for making it available at health centres. He also expressed K&TRC’s commitment to ongoing collaboration with the school. Educating Players on HPV Prevention After the National Anthem, Mr. Falana gathered the players and used the moment t   o explain why HPV vaccination is vital. He described cervical cancer as a serious health threat affecting the cervix, a crucial part of a woman’s reproductive system. Shockingly, when he ask   ed if any players had been vaccinated, none had. This made his message even more urgent. He encouraged them to get vaccinated and spread the word to their families and friends. The Match and Its Impact With that,

Empowering Communities: HPV Education and Vaccination flag off event in Ondo State

Launching HPV Education and Vaccination on International Women’s Day To mark International Women’s Day (IWD), Girl Effect, in collaboration with Kids & Teens Resource Centre (K&TRC), launched an HPV education and vaccination campaign in Akure South and Odigbo Local Government Areas of Ondo State. This initiative aims to educate parents and ensure eligible girls receive the HPV vaccine, a crucial step in preventing cervical cancer.   Empowering Champions for HPV Awareness As part of this initiative, 40 selected women from Akure South and Odigbo LGAs were trained to become HPV education and vaccination Champions. These Champions, equipped with the Champions’ App, play a key role in spreading accurate health information. The campaign will train a total of 60 Champions, including 40 community-based health workers and 20 school counsellors. The first engagement, led by Obaromi Hellen Olubumi, took place in Isolo Community, Akure, leading to the successful vaccination of all eligible girls in the area. Key Stakeholders Advocate for HPV Education and Vaccination The flag off event featured key stakeholders, including Dr. Adefesoye Victor, Director of Disease Control and Immunization at OSPHCDA. He emphasized that girls aged 9-14 should take advantage of this free HPV vaccine to protect against cervical cancer.

Teachers Armed with Knowledge: Increasing HPV Vaccine Uptake in Schools

Imagine a future where young girls confidently walk into health facilities to receive the HPV vaccine, fully aware of its importance—protected, empowered, and in control of their health choices. This vision is at the heart of a groundbreaking initiative by Girl Effect, in partnership with Kids & Teens Resource Centre (K&TRC). To turn this vision into reality, we conducted a two-day training for teachers in Odigbo and Akure South Local Government Areas. The focus? Equipping educators with accurate information about the Human Papilloma Virus (HPV) and training them to use the Champions App—an innovative tool designed by Girl Effect to increase HPV vaccine uptake among girls aged 9-14. Training Teachers to Drive HPV Vaccine Awareness The training wasn’t just a lecture; it was an immersive experience. Teachers gained in-depth knowledge about HPV, how it leads to cervical cancer, and the role of the vaccine in prevention. They also learned how to navigate the Champions App, which simplifies and personalizes HPV education for young girls. Experts Weigh In: The Role of Schools in HPV Vaccine Uptake Mrs. Olayemi Fakeyin, Deputy Director of Guidance and Counseling at the Ministry of Education, Science, and Technology, emphasized the importance of securing the future of