Just like adults, children also need exercise to train their muscle strength and maintain their health. Of course, the type and intensity of exercise in children is adjusted to the child's ability and age. So what are the recommended sports for children? Let's see the following review.

When Can Children Start Exercising?

Many parents think that children can only do sports activities when they enter elementary school. But according to experts, there is no such thing as too early in introducing children to sports activities.

Involving children in various physical activities and sports can help the development of children's movement skills and muscle strength and reduce the risk of injury.

How Long is the Ideal Exercise Duration for Children?

Children's exercise and physical activity needs depend on their age. According to the CDC, children aged 3-5 years need to be active throughout the day. This may seem like a lot, but children may already be doing a lot of physical activity while playing. As for children aged 6-17 years, they need to do at least 60 minutes of physical activity per day.

Activities can vary, ranging from moderate-intensity cardio exercise or muscle-building activities. For exercises that strengthen muscles, children can do them for 60 minutes per day with a frequency of three times a week.

Types of Sports Suitable for Children by Age

Ages 3-5 Years

Children aged 3-5 years are encouraged to stay active throughout the day. Physical activity helps bone growth and familiarizes active life in children from an early age so as to avoid the risk of obesity.

Some sports that children can do include playing soccer or basketball. At this age, children do not have to understand how to properly kick or dribble the ball. The emphasis of sports for toddlers is focused on introducing fun physical activities.

Apart from group sports, children can also be introduced to swimming. Children are ready to be introduced to swimming activities when they enter the age of 4-5 years.

Ages 6-8 Years

Entering the age of 6-8 years, children can be taught the basic techniques of playing baseball, soccer, or basketball. Children can also be introduced to gymnastics and riding a two-wheeled bicycle. However, make sure your child exercises carefully to avoid injury.

Ages 9-11 Years

At 9-11 years old, children have more mature coordination between hands and eyes. They can hit a baseball accurately. You can introduce them to baseball, tennis, badminton, or golf. In sports that require extra stamina, make sure they drink enough water.

Ages 12-14 Years

Entering the teenage years, children can be introduced to sports that focus on strength or muscle training. They can do exercises such as squats and push-ups to help with bone development in adolescence.

In adolescence, children have a higher risk of injury, so supervise them when exercising, including when at the fitness center. Avoid lifting too much weight or doing incorrect body positions in throwing and running that may cause muscle injuries.

Ages 15 and Above

Entering adolescence, children will experience puberty and can be introduced to weight training. Weight training in adolescence not only serves to maintain body position but also trains the strength of the back muscles, legs, and arms.

Exercise in children and adolescents is just as important as exercise in adults. By training your children to exercise from a young age, you can instill the habit of exercising from an early age, which is beneficial for their bone and muscle growth.

If you need medical advice or consultation, you can visit a doctor or use the consultation features available in the Ai Care application. Download the Ai Care app from the App Store or Play Store for easy access to professional healthcare support.

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