Building the habit of a lifetime
Personal trainer Anba recommends giving your child an early start with exercise to promote good habits and health for a lifetime.
"In today’s society most of children’s time is spent in sedentary activities more so now than ever. The biggest being computer games and a close second television. Approximately one quarter of our kids are spending up to 4 hours per day watching TV.
"Aside from the obesity fear children are now losing the opportunity to develop fundamental and locomotive skills such as hopping, running, leaping, catching and throwing etc.
"Be aware of both the benefits and knowledge you are passing on to your children and start now with some basic exercises this begins from the moment they are born.
"For the older children remember they don’t need to have a military style regime if it’s not fun they wont do it! Follow the simple steps to a healthier, fitter child."
Age group 0-1 years
Don’t be afraid to start some gentle mobility exercises with your baby. This is a very gentle, playful practice. It enables parents to bond, it’s soothing for the baby and helps with sleep patterns, and it encourages good movement and co-ordination skills.
Arms
- Lay the baby comfortably on the floor on his or her back.
- Take both his or her hands hold them at a 90 degree angle (towards the ceiling)
- Take his or her left hand and lower it to the floor.
- Alternate the arms.
- Complete 10 on each arm. Count aloud for stimulation.
Legs
- Lay the baby comfortably on the floor on his or her back.
- Hold the babies feet in the palm of your hands.
- Gently ease the leg (bent) into the baby's body. At the same time extend the other leg.
- Complete 10 on each leg.
- NB: Never force movements. Always practice slowly. As the baby grows stronger you will notice he or she will push against you creating some resistance which helps with muscle development.
Age group 2-6 years
- This is the time when kicking a ball and chasing the cat is the most fun! Try this ‘beat me’ game. Best to music.
- Stand in front of your child tell them your going to do five jumps, get them to watch whilst you count it through make it look difficult tire at five! Then they beat your five.
- Complete a mini circuit by using five jumps, five hops on each leg, and run to touch a wall and back. These three exercises can be repeated three times which should take 20 mins.
- NB: Younger children may find hopping for five difficult so you may have to decrease the number on hops. You know your child is working in the right zone when they are just slightly out of breath. Have water close by, don’t allow the child to become thirsty this is the first sign of dehydration. It’s always a good idea to reward children afterwards with something healthy.... a carrot maybe! Keep it fun fun fun!