Motivating children to exercise is vital to their physical and mental health. Sports are not only about improving physical fitness, but also play a role in enhancing self-confidence, developing social skills, and instilling healthy habits that last a lifetime. In this article from Dalili Medical, we will provide you with effective tips to encourage children to engage in sports activities.

**Benefits of Sports for Children**

 

Sports are more than just an activity that a child practices, it has a wide range of benefits that affect multiple aspects of his life. To achieve these benefits, it is important to know how to choose the right sport for the child. The benefits can be divided into two main sections:

. **Health Benefits**:

- Maintaining a healthy weight, which reduces the child's likelihood of developing chronic diseases such as diabetes. 

- Improving endurance and promoting cardiovascular health. 

- Increasing flexibility and balance. 

- Strengthening muscles and bones. 

- Discharging excess energy. 

- Improving sleep quality.

. **Psychological Benefits**:

- Acquiring the habit of exercising regularly.

- Forming a positive image of the body and health. 

- Enhancing the child's self-confidence. 

- Learning and improving discipline skills. 

- Acquiring various other skills.

- Social benefits:

Sports contribute to developing the skill of teamwork and teaching children how to take responsibility. It also helps them improve communication skills and build diverse friendships. These benefits are very important for the child, as they positively affect him in the long term in his life. Therefore, it is necessary to help the child choose the sport that gives him these benefits and others.

**Recommended sports activities for children**

 

- **Running and fast walking**: They enhance the level of physical fitness and help improve the flow of oxygen to the brain.

- **Swimming**: It is a comprehensive sport that activates all the muscles of the body and enhances motor coordination.

- **Martial arts**: They contribute to teaching self-defense skills, strengthening muscles and increasing the level of concentration.

- **Team sports** such as football and basketball: They enhance the spirit of cooperation, teamwork and communication among children.

- **Home fitness activities**: such as yoga and Pilates exercises, which help to relax and improve flexibility.

Integrating sports and physical activity into the child's daily routine helps to enhance his intelligence and mental abilities effectively and sustainably.

**How ​​to choose the right sport for the child**

 

. **Child's age**: The child's age must be taken into account, as each age group requires a specific type of sport that suits his growth and abilities.

. **Child's interest in sports**: It is important to consider the extent of the child's love for a particular sport. If he has a passion for practicing it, we can learn about this through his interest in watching a particular sport, or by conducting tests to discover children's talents. We must give the child the opportunity to express his opinion and bear some responsibility in choosing the sport that suits him, even if we think he may not enjoy it. Let the child try and discover his talents and love for sports under your appropriate guidance. You should also avoid forcing the child to practice a particular sport just because you enjoyed it or because you think it is the best, or because there are other children his age who practice it. We must allow him to express himself through the sport that suits his skills, personality and inclinations, so that he can practice it with passion and enjoyment.

- The child's physical abilities are essential factors in choosing the right sport for him. We must take into account the child's height, weight and muscle strength, as these factors vary from one child to another based on his physical build. The differences in the style of dealing between children should also be taken into account, as some prefer and enjoy group participation, while others prefer to play individually and excel at it.

- The sport should fit into your child's schedule, including his studies, social life and free play times. It is important that the sport does not negatively affect any aspect of his life or put him under undue pressure.

- The cost of practicing sports is an essential factor that must be taken into account when choosing the right sport for your child. You should consider whether the sport requires special clothing or equipment, in addition to the club subscription fees or the need for a private coach for the child. Based on these factors, the family can choose the activity that suits their child and their financial situation.

- How to follow up with the child It is necessary to be aware from the beginning of the person who will help your child practice sports and follow up on his exercises. Is it enough for him to follow up with the club trainer, or does he need a personal trainer? It is important to look for a trainer with experience in dealing with children of your child's age, because the role of the trainer (whether in the club or as a personal trainer) greatly affects your child's continuation of practicing sports.

- The financial cost of sports: You must take into account whether the sport requires specific equipment, and determine what suits your child and is in line with the family's income. Try to find a balance between these two aspects. In addition, make sure that there are no health problems that prevent your child from practicing this sport, and consult a specialist doctor if necessary.

- Your willingness to invest your time and effort: It is not only the child who will put in the effort to practice sports, but you as a guardian must determine the amount of time and effort you can provide to support your child in practicing this sport, so that it is not just a passing experience. So, just as you have arranged a schedule for your children, try to organize your day to fit their schedule. These are some tips that are an important guide to choosing the right sport for your child, so it is necessary to follow them and pay attention to them. You will also need to be patient and provide effective support to your child without pressuring him or making him feel bored.

- Child's gender: It is obvious that girls' interests differ from boys' interestsIn choosing the sports they prefer. Boys often tend to prefer sports that require physical strength or contain an element of violence, while girls usually prefer to stay away from violent sports, and tend to sports such as ballet, gymnastics, swimming, and others. Therefore, you will have a comprehensive guide to help you choose the right sport for your child.

- Expert opinion: Within the guide to choosing the right sport for the child, it is important after listening to your child that you also listen to his coach. Discuss with him your child's capabilities and abilities, and make sure whether the sport he is currently practicing suits him and matches his skills. You may need to evaluate whether he needs to make an extra effort or if the sport is not compatible with him. Let the coach's experience help you make the decision, as he has dealt with many children with different styles and personalities, which enables him to guide your child towards the best, even if it requires stopping the current sport. This sport may not be suitable for the child's muscles or physical and mental abilities due to his young age, or because he has not shown his passion for it, although he may not be able to express it, but the coach has noticed this during training. So, listen to his advice.

Choosing the right sport for your child's age?

 

A child acquires various skills and abilities over time, and as he grows older, these abilities increase in line with his needs at that stage. Therefore, a sport suitable for a seven-year-old will not necessarily be suitable for another two-year-old, as a seven-year-old has greater physical and mental maturity than a two-year-old. Therefore, it is important to take this point into account when choosing the right sport for your child. We can divide children according to their abilities into the following categories:

1. From two to five years old.

2. From 6 to 9 years old.

3. From 10 to 12 years old.

4. From 12 to 14 years old.

5. From 15 years old and above.

What is the appropriate rate of physical activity for children?

Doctors recommend that children under one year old should get a lot of time to play on the floor. For example, spending 30 minutes a day in the stomach position is very suitable for a child's activity at this stage.

For children ages 1 to 3, it is recommended that they get at least 3 hours of active play each day

Children ages 3 to 5 need 3 hours of physical activity each day, including 1 hour of active play.

For children ages 5 to 18, they should get at least 1 hour of moderate to vigorous physical activity each day, plus several hours of light physical activity. This should include vigorous activities and activities that strengthen muscles and bones, at least 3 days a week.

Tips to help motivate children to exercise?

 

Make exercise fun: When exercise is fun for children, they will be more motivated to exercise regularly. Exercise should be seen as an opportunity to play and have fun, not a burden.

How to do it: Choose activities that appeal to your child’s interests and that give them a sense of enjoyment. These activities can include ball games, cycling, swimming, or even playing action games at home. If your child enjoys what they are doing, they will be more likely to continue exercising.

Be a role model: Children learn by observing what adults do. If they see their parents exercising regularly and enjoying it, they are more likely to follow suit.

How to do it: Try to be a positive role model by exercising regularly and showing your passion for physical activity. You can also invite your children to join you in some sports activities, such as walking or cycling.

**Create a regular routine:* A regular routine helps children realize the importance of physical activity and makes it an integral part of their daily lives. When exercising becomes a habit, it becomes easier to stick to it.

**How ​​to do it:** Set a specific time each day or week to exercise. Whether it’s early in the morning, after school, or on the weekend, make sure this time is consistent so that your child gets used to it.

**Provide support and encouragement:** Support and encouragement help children build their self-confidence, which motivates them to continue exercising even when faced with challenges.

**How ​​to do it:** Praise and encourage your child’s efforts when they try a new activity or make progress in a particular sport. Even if he is not the best on the team, make him feel proud of what he has achieved and his active participation.

Explore the child’s interests: Each child has his own unique characteristics, and what attracts one child’s attention may not be exciting for another. Therefore, it is important to find out what sports inspire your child.

How to implement Give your child the opportunity to try a variety of sports activities so that he can discover what suits him. He may want to try soccer, karate, tennis, or dancing. Once he finds an activity that he enjoys, it will be easy for you to encourage him to continue with it.

Participate in active family activities: Family activities contribute to strengthening family bonds and show children that physical activity is an integral part of family life.

How to implement: Organize family outings that include physical activities, such as walking in nature, playing in parks, or participating in light jogging races. These activities not only promote physical fitness, but also contribute to creating happy memories that reinforce positive behavior towards sports.

Avoid excessive pressure: Excessive pressure on children to exercise can lead to negative results, as they may feel obligated to do something they do not like.

How to implement: Make sure that your child’s interest in sports comes from within him and not as a result of pressure from you. Offer him a variety of options and encourage him gently, and let him choose the activityWho enjoys it. Remember, the goal is to foster a love of physical activity, not to achieve perfect performance.

**. Benefits of Exercise**You don’t need to convince your child to change their interests or hobbies, but you can help them understand the many benefits of physical activity, and how it can contribute to improving their mood, increasing their energy, and releasing negative energy. Talk to them about how exercise can enhance their mental focus.

**Children’s Understanding of Exercise**Children’s understanding of exercise is different from adults’. For us, exercise might mean running on the treadmill for 30 minutes or burning a certain number of calories. But children exercise differently, doing it in short bursts and using their bodies in a variety of ways. So, it’s important to take this into account when suggesting activities, and try to treat them as a training buddy rather than a personal trainer. Instead of sending your child out for a run, suggest playing a family game in the backyard. This option benefits everyone, as you can get exercise while encouraging your child to engage in physical activity. It’s a great way to promote family interaction.

. Try to understand why your child doesn’t like exercise. The reasons for their refusal to exercise may be simple, such as being uncomfortable with feeling hot or sweating too much. There may also be other reasons, such as being bullied while playing or having trouble breathing while running. If you can understand why your child refuses to exercise, it will be easier for you to find a solution and address the problem. If you can’t pinpoint why your child doesn’t want to exercise, it may be helpful to consult a parenting specialist, who can help you understand your child’s motivations.

. Start with short exercises ** Experts suggest that children should exercise for an hour a day, but if the child feels that the exercise is too long and exceeds 30 minutes, they may refuse to do it. So, it is best to start with short periods of exercise, even if it is only 5 minutes. The goal is to encourage your child to set a small goal and stick to it. When your child commits to a short period of exercise, they will feel better about the activity, which will boost their self-confidence because they were able to accomplish the task, which may motivate them to exercise more over time.

. Set aside regular time to exercise**Setting aside a specific time to exercise can help integrate exercise into your daily routine. Whether it’s after school, on the weekend, or early in the morning, it’s important to set aside a specific time for physical activity. This helps children adjust to exercise as an integral part of their daily lives.

. Join a sports club or school activity **Encouraging children to join a local sports club or participate in school sports activities can boost their passion for exercise. These activities provide an opportunity to interact with their peers and make new friends, which can increase their enthusiasm for participating on a regular basis.

. Limit screen time **Time spent in front of screens (such as TV, smartphones, and video games) can negatively impact their physical activity. Try to set specific times for using electronic devices, and encourage children to go outside and play instead.

. Offer rewards and encouragement **Rewards and encouragement are powerful motivators for children. Offer them words of encouragement when they show commitment to physical activity. You can also give them simple rewards such as going to the park or getting a new toy as a reward for their regular participation in sports activities.

. Use technology wisely ** Technology can be an effective motivational tool if used appropriately. Take advantage of fitness apps designed for children, or games that require movement and activity. There are many interactive apps that make exercising a fun experience for children.

. Focus on effort rather than performance ** It is important for children to feel comfortable and accepted, regardless of their level of performance in sports. We should encourage them to appreciate the effort they put in rather than just being preoccupied with the results. This will encourage them to keep trying and learning without fear of failure or being criticized.

** Benefits of recreational physical exercise **

** Physical benefits: ** ** Strengthening muscles and bones: ** Recreational physical exercise contributes to strengthening children’s muscles and bones, which improves their ability to move and reduces the likelihood of injury.

- ** Improve physical fitness: ** Recreational physical exercise increases children’s physical fitness, which improves their endurance and reduces the risk of fatigue.

- **Maintaining a healthy weight:** Recreational physical exercise helps children maintain a healthy weight, which reduces the risk of obesity and other diseases.

- **Promoting cardiovascular health:** Recreational physical exercise helps children improve cardiovascular health, which reduces the risk of heart disease and stroke.

. Psychological benefits:

- Boosting mood and reducing feelings of stress and anxiety.

- Increasing self-confidence and enhancing self-worth.

- Reducing stress and anxiety and improving the ability to relax.

- Improving sleep quality.

. Mental benefits:

- Enhancing the ability to focus and pay attention, which contributes to improving academic performance.

- Developing motor skills, such as hand-eye coordination and balance.

- Developing creative abilities, and encouraging innovative thinking.

- Enhancing social skills, such as cooperation, teamwork, and effective communication

Avoid these mistakes with your athletic child?

Irregular physical activity Young children need to be physically active regularly toAt least an hour a day to support their growth and development.

However, some parents may overlook the importance of providing opportunities for active play and exercise.

Factors such as busy schedules, excessive screen time, or lack of awareness of the importance of physical activity can also affect this.

**Lack of sleep:** Getting enough sleep is crucial for a child’s growth, cognitive development, and mental health. However, parents may unintentionally neglect their children’s sleep needs, due to poor sleep habits, excessive screen time, which negatively impacts sleep quality, or lack of knowledge about age-appropriate sleep requirements.

**Lack of emotional support:** A child’s emotional and psychological well-being is a key factor in their health and personality. Ignoring or neglecting children’s feelings, using strict discipline methods, or failing to provide a caring and loving environment can lead to poor mental health, which in turn affects their behavior and personality.

Neglecting safety: A safe environment is essential for a child’s physical safety, especially when engaging in vigorous physical activity and strenuous exercise. Neglecting safety precautions for each sport or physical activity, such as following safety rules, wearing appropriate clothing for each sport, or not closely supervising a young child while playing, can lead to injuries and harm their overall health and safety.