Is your child overweight? How to make lazy child active? The solution to break up these issues is to encourage your child to workout.
Workouts are the best way of staying fit, healthy and active. Regardless of what age your child there are some physical activities which are more important for strengthening the bones and muscles. It is important to educate your child about the importance of healthy living and lifestyle.
This article presents the workout ideas for 10 year olds and the benefits of workouts. By the end of the article, you will come to know the importance of workouts for kids.
What are Workouts?
Workouts are the robust physical exercises that can be performed at the gym or at home. It is any movement that makes your muscles work and requires your body to burn calories.
Workouts are very important for all age groups to fight against stress and stay healthy. This article mainly focuses on the workouts on workouts for 10 years old.
Benefits of Workouts For 10 Year Olds:
Workouts keep you active all the time. Being active imparts many health benefits, both physically and mentally. Indulge workouts in your kid’s busy schedule and give no way to belly fat. Ignorance of belly fat in childhood may lead to many health problems like obesity, diabetes, blood pressure, heart diseases, etc.
Here are the few benefits of the workouts:
1. Helps Control Weight:
Exercise helps to reduce the calories that otherwise would be stored as fat. Exercise plays a prominent role along with the diet. Everything you eat contains calories. Every activity you do including sleeping, breathing and digesting food consumes calories.
To maintain a healthy weight, calorie intake should be balanced with calorie usage. Physical activities like sports, exercises, household chores, yard works are all helpful and effective ways for burning calories.
2. Combats Health Conditions:
Being active boosts high density lipoprotein (HDL) cholesterol, which in turn decreases the unhealthy triglycerides.
Regular exercise helps prevent and manage health conditions like:
- Stroke
- Metabolic Syndrome
- High blood pressure
- Many types of cancers
- Arthritis
3. Strengthens Bones and Muscles:
Regular exercise will help your kids and teens to maintain healthy, strong muscles and bones. As bones are the framework for your kid’s growing body, it is important to keep them healthy by adopting nutritional and lifestyle habits.
4. Makes Feel Happy:
During exercise, your body releases chemicals in the brain like- serotonin, norepinephrine, endorphins, dopamine- which can relieve you from stress and improve your mood. Physical activity enhances the blood flow throughout the body including the brain. It helps your kid to improve thinking skills.
Your kid can feel happier, more relaxed and less anxious by doing regular exercises. It can also enhance their confidence and self-esteem.
5. It Promotes Better Sleep:
Physical activity improves sleep quality and duration in your kid. Getting enough sleep improves mood, judgment and boosts memory.
6. Exercise Can Be Fun
Exercise and physical activities make your kid the feeling of joy and fun, especially when performed outdoors. It helps them to engage with family, friends in a social setting.
How Long Should a 10 Year Old Exercise?
Kids at this age require exercise in order to lay the groundwork for a healthy lifestyle and to build strength, coordination, and confidence. It is recommended to have a daily physical activity for 1 hour for school aged children.
Kids should not try heavy workouts like lifting weights until the teen years are completed.
Here are the few workout tips for 10 year olds :
- Most of the physical activities should be aerobic like swimming, running, and dancing where kids use their large muscles.
- Make your kid do moderate to strong physical activity altering with light activity or resting throughout the day.
- Muscle and bone strengthening activities should be included at least 3 days a week.
- Formal weight lifting programs are not necessary for kids as they can usually build strong bones and muscles with natural activities like running, jumping and playing. Weight lifting activities are to be accompanied only under the supervision of adults.
You should ensure these things when your child is exercising:
When they exercise outdoors, They should wear loose and comfortable clothes and shoes.
Children should do warm up activity by moving and rotating the joints before the main exercise. This helps in warming up muscle by increasing blood flow and makes the muscles to move smoothly.
10 Workout Ideas for 10 Year Old:
Making the kid alone to workout may make them feel bore. Get into a workout with your kid. This will help you to strengthen the bonding with your kid.
Here are the few Swim, Cardio, AB, Arm workout ideas for kids. You can include these simple exercises in the workout plan for your 10 years old.
1. Swimming:
Swimming will help to enhance the flexibility and balance of the body. Swimming is a great workout as it involves moving the whole body against the resistance of water. Swimming is a life long activity. Join your kids in swimming classes or else teach them yourself if you are good at swimming.
Benefits:
Here are the few benefits of swimming:
- Keeps the heart rate up
- Builds muscle strength and cardiovascular fitness.
- Alleviates stress
- It helps maintain a healthy heart, lungs, and healthy weight.
- It provides an all-over body workout as all the muscles are involved during swimming.
Water Safety Tips:
Make sure that your kid swims only in the presence of an adult.
Never allow the kid to swim in the beach or lake without precautions, as swimming skills in the pool may not be strong enough to handle open water.
2. Planking:
- Lay on the floor with your elbows on the floor.
- Raise up on the toes and hold in this position as long as they can.
- Make sure that your back and abs are in line when you rise up on the toes.
Benefits:
- It helps to maintain posture.
- The improved posture, in turn, helps to align vertebrae, which eliminates unnecessary
- Stress in the spinal region.
- It will improve the metabolism.
3. Side Leg Rises:
- Stand behind the sturdy chair with your legs apart and hold it for the balance and breathe in slowly
- Breathe out and slowly and lift one leg to the side. Keep your back straight while lifting the leg.
- Hold this position for 1 second. Breathe in slowly while lowering the legs.
- Repeat the exercise for 10-15 times alter the legs.
Benefits:
- This workout targets the adductor group which are crucial for walking, running, lifting, and balancing
- Doing this exercise regularly will help to strengthen major muscle groups in your hips.
4. Mountain Climbers:
- Get down on the floor on your hands and the toes.
- Bring one knee forward, relax and push it back to its position. Repeat the same procedure just like cycling altering the legs.
- Do not let your knee sag to touch the ground.
Benefits:
- Mountain climbers are one of the good workout routines for 10 year olds to reduce belly fat.
- Improves flexibility and balancing.
- Mountain climbers are great for cardiovascular health and fitness.
5. Abdominal Crunch:
This is one of the simple and best exercise to be included in your 10 year old workout plan.
- Lay on the exercise mat. Fold your knees such that your knees are flat on the mat.
- Place your fingertips behind the neck.
- Lift your shoulders off the mat and hold on this position for 1 to 2 seconds.
- Repeat the same procedure as many times as you can.
Benefits:
- It helps in maintaining the posture.
- Abdominal crunches helps in strengthening the muscles.
- It imparts mobility and flexibility to the muscles.
6. Jumping Jacks:
- Stand erect. Bend your knees and jump into the air.
- While jumping separate your legs about shoulder width apart and stretch your arms out and over the head.
- Jump back into the normal position.
- Repeat the same procedure as many times as you can.
Benefits:
- It is one of the simple exercises for 10 years old. It helps to lose weight.
- It enhances muscle, bone strength and intensity.
- They help to reduce stress and banish insomnia.
7. Hip Bridges:
- Lie on your back on a exercise mat.
- Bend your knees slowly such that your feet remains flat on the mat.
- Press the feet firmly as you lift off the hip. Hold this position for about few counts and return to the normal position.
- Repeat this activity as many times as you can.
Benefits:
- It will help to reduce lower back pain.
- Strong glutes will help stabilize your pelvis which helps in maintaining your posture.
- Hip bridges reduce knee pain.
8. V-Ups:
- Lie on the floor. Extend your arms out over the head.
- Lift your legs and raise torso and arms till they make V-shape.
- Hold this position for few seconds and return to the normal position.
Benefits:
- It enhances core strength.
- It is a complete bodyweight exercise as you are supposed to rely on the core strength to get up your torso and bring it closer to the legs.
9. Balance on One Leg:
- Liftoff one leg slowly and balance your body standing on a single leg.
- Hold this position for 5 seconds initially and gradually increase the time spent on single leg.
- Return to the normal position after 5 seconds.
Benefits:
It is very simple and effective exercise for improving balancing ability, which in turn helps to enhance sports performance.
10. Calf Raises:
This is a very simple exercise. Lift up on your toes and hold. Then return to the normal position after few seconds.
Benefits:
They improve muscular strength and improves the appearance of your lower leg.
Calf raises is known to increase the walking performance in patients with intermittent claudication.
Workouts are the best choice to reduce the screen time of your kids and make them healthy and active. Making workouts as daily routines will help children to understand time and time management. There are many workouts for kids, simple and the best 10 workout ideas for 10 years old are discussed in this article.
