Get moving in spring! Don’t miss the best time for your child to grow taller

According to a related article published on the official website of the State Sports General Administration, a World Health Organization survey report shows that children grow fastest from March to May, reaching an average of 7.3 mm . Therefore, spring is the best time for children to grow. Letting children take physical exercise in spring will help them grow well and taller.

Today, the editor has compiled a spring sports guide for parents. Take your children to exercise together~

What sports are suitable for spring?

There are few extreme weather conditions in spring, and the weather is neither too hot nor too cold, which is suitable for outdoor sports. In spring, everything grows, the air is fresh, and outdoor sports are very comfortable. In this season, there are many outdoor sports to choose from, such as brisk walking, cycling, mountain climbing, and kite flying.

Go fast

For people who lack exercise, brisk walking outdoors is a good choice. Brisk walking can improve the body's cardiopulmonary function, reduce body fat percentage, reduce the incidence of chronic diseases such as cardiovascular and cerebrovascular diseases, diabetes, and hypertension, and has the effect of stabilizing emotions, eliminating fatigue, and strengthening the stomach and aiding digestion. Especially brisk walking in the suburbs can not only exercise and burn fat, but also breathe fresh air and relax the mood.

Kind tips:

►Prepare comfortable shoes and do moderate stretching and flexion exercises before walking.

►Before brisk walking, it is advisable to take a 5-minute stroll first.

► Try to walk on flat ground to cause less damage to the joints.

► When walking, you should open your shoulders, hold your chest and head high, and place the center of gravity of your waist on the foot you step on.

► You can briskly walk for 30-40 minutes every day, until you start to sweat.

Cycling

Cycling is a typical aerobic exercise. While enjoying the surrounding scenery and relaxing, it can also effectively exercise cardiopulmonary capacity, muscle endurance and leg joints. At the same time, leg movements accelerate blood circulation and strengthen microvascular tissue.

At the same time, cycling can prevent the occurrence of chronic diseases such as heart disease, high blood pressure, and diabetes. It is recommended that each ride should be about 20 to 40 minutes to prevent fatigue injuries.

Compared to many other outdoor sports, cycling is more approachable. It does not require much preparation. All you need is a bicycle, and every non-motorized vehicle lane can become a place for outdoor exercise.

Kind tips:

► The seat should not be too high and should be flexible.

► When riding a bicycle, both legs should exert force evenly and the hips should be straight.

► When riding a bicycle for a long time, pay attention to adjusting your sitting posture.

Mountaineering

Mountaineering is an outdoor sport with comprehensive fitness effects. The fresh air in the mountains is very beneficial for increasing lung capacity and improving cardiopulmonary function. At the same time, mountaineering can also thicken human muscle fibers and improve limb flexibility. In addition, looking far into the distance at the top of the mountain can also relieve eye fatigue and relax the brain.

Kind tips:

► Prepare comfortable, loose-fitting clothes and shoes that fit your feet.

►When climbing, the body should lean forward, but the waist and back should be straight, avoiding hunching or bending over.

►Replenish water in time when climbing to restore your strength.

►Before climbing, you should check the road conditions and pay attention to weather changes to avoid accidents.

Flying a kite

Flying kites has a long history in my country. In the beautiful weather, flying kites can enhance cardiopulmonary function and metabolism, and move joints throughout the body. Looking at the kites in the sky can also relax the eye nerves and help eliminate eye fatigue.

Kind tips:

► Choose an open, flat area and do not fly kites where there are high-voltage wires or electric poles.

►When flying a kite, avoid tilting your head and neck back for long periods of time.

►Pay attention to climate changes. Stop flying kites immediately when there is thunder and lightning.

►If the kite string breaks accidentally, please retract all the broken strings to avoid causing harm to others.

Exercise should be reasonably matched and gradual

Reasonable combination of exercise

Spring is the golden period for children to grow taller. Some jumping exercises are beneficial to children's growth and development, such as: reaching high, jumping, jogging, skipping rope, cycling, shuttlecock kicking, basketball, volleyball, swimming, stretching gymnastics and pull-ups, etc. These exercises can stretch muscles and ligaments, stimulate cartilage hyperplasia, and are of great help to the growth of bones of the spine and limbs.

When choosing an exercise and controlling the intensity of exercise, you should follow the "three-all principle":

First, all body parts should be exercised during exercise;

Second, all the elements of sports health, such as speed, endurance, strength, flexibility, agility, etc., must be trained accordingly;

The third is the overall intensity of exercise. The intensity during exercise cannot remain unchanged.

Swimming, cycling, skipping, stretching gymnastics and other projects can promote the growth of teenagers in spring. However, each sport has its shortcomings. In order to achieve better sports effects, a certain combination is required.

Swimming: There is a lack of bone-strengthening exercises, so teenagers can add skipping rope to their exercise;

Bicycle: Upper body exercise will be lacking;

Stretching gymnastics: lack of cardiopulmonary endurance exercise.

In short, parents can use the "three-all principle" to reasonably match their children's exercise.

Warm up before exercise and stretch after exercise

Pay attention to warm-up exercises. After the spring, children's bodies need a transition period. At this time, the body's muscles are relaxed, the central nervous system and visceral system function worse than in summer and autumn, and the ligaments are harder and more prone to injury. Therefore, it is not suitable for children to do very intense exercise right after they start exercising in spring. If they enter the exercise state without warming up, it is easy to cause sports injuries to children. Therefore, warm-up exercises must be taken into account when children warm up, and the neck, shoulders, arms, waist, knees, feet and ankles should be taken into account to fully protect sports safety.

During exercise, you should pay attention to the intensity of the exercise and avoid excessive sweating. Spring is the time when Yang Qi is generated. Excessive sweating after strenuous exercise will accelerate the consumption of Yang Qi, easily making children feel sleepy and aggravating the symptoms of spring sleepiness. Therefore, the intensity of exercise should be moderate. When exercising, feeling a little tired and sweating slightly means that the intensity of exercise has basically reached the medium intensity standard.

Stretching after exercise. The purpose of stretching is to allow the muscles to recover as quickly as possible after exercise, increase body flexibility, reduce the risk of physical injury, and relax tense muscles, giving the growth plate a more "relaxed" growth space.

Children's stretching exercises are not limited to after exercise. They can also be done more than 3 times a day, each time lasting 5-10 minutes, and regularly.

Do not exercise too early

Some parents may arrange for their children to exercise early in the morning so that they have more time to study during the day. However, it should be noted that the time for exercise in spring is also particular. Children’s morning exercises should not be too early because the temperature is low in the early morning in spring, and children are relatively easy to catch a cold due to sweating after exercise.

It is recommended that children's spring exercise can be arranged between 2pm and 8pm. Studies have shown that after 2pm, human body functions begin to rise, and reach the best between 5pm and 7pm, which is suitable for exercise.

What should you pay attention to before and after exercise

Before and after exercise, you should do a simple assessment of your physical condition.

1. Observe your body for any discomfort.

2. Do you have the desire to exercise and are you willing to exercise?

3. Whether you get enough sleep. People who don’t get enough sleep are not suitable for exercise.

4. When exercising, it is best not to be on an empty stomach. Before exercising, you should supplement some energy, such as bananas, carbohydrates, etc.

5. If you choose outdoor sports, weather conditions are also important. Extreme weather is not suitable for sports, such as cold, strong winds, haze, etc. When the temperature is low, you should keep warm when doing outdoor sports.

6. If you choose to run, do some stretching exercises before running. Don't run too fast at the beginning, and adjust your speed slowly.

7. After exercise, do not stop immediately, but do some stretching and relaxation activities. Especially after running, check your heart rate reaction, feel whether your heartbeat is fast or not, and whether you can immediately return to a normal heart rate level. At the same time, check whether the fatigue after exercise is controllable. Evaluate the state of your body after exercise and decide what kind of exercise method, amount of exercise and exercise time to choose next time.

Have your children exercised recently?

Do you have any good suggestions for spring sports?

Welcome to share with everyone in the comment area

Let’s get moving together!

Source: Capital Education Beijing Health Education

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