Children are full of energy, especially in the morning. Harnessing this energy in physical activities can greatly improve their day. Morning exercises help children wake up energetically, and motivate them to start their day with enthusiasm. In this article, Dalili Medical, we will review easy and fun exercises that children can do in the morning to enhance their activity and health.

What are the types of motor activities for children?

 

Children grow and develop rapidly during the first five years of their lives through motor, cognitive, social and emotional interaction. Children's basic motor skills (motor activity) can be classified into the following categories:

1. **Fine motor skills**: Refers to the coordination of small muscles during movement, and includes the use of hands, feet, fingers and toes, in addition to the lips and tongue.

2. **Gross motor skills**: Relate to the abilities that a child acquires during infancy, such as raising hands, raising the head, crawling, jumping, and running.

When should your child start exercising?

 

The benefits of sports require thinking about the appropriate age to accustom children to exercising. Don't wait until your child is three or four years old to benefit from the benefits of exercise, but start with him from his first month of birth. Yes, from the first month! Of course, the infant will not do his morning exercises on his own, but you will be responsible for helping him with that.

**Benefits of morning activity for children**

 

**Improving focus and attention:**Morning exercises contribute to enhancing blood flow to the brain, which leads to increasing the level of focus and attention in children during the school day.

**Enhancing physical and mental health:**Physical activity in the morning helps improve physical health, in addition to raising mood and reducing stress levels.

**Improving brain health in children:**Aerobic exercise helps improve children's behavior and mood, as it can affect the levels of some neurotransmitters that support self-direction. Improving mood and self-direction may also contribute to enhancing children's academic performance.

**Reducing depression and anxiety in children:**Exercising has a positive effect on reducing the likelihood of developing symptoms of depression in childhood. Exercise contributes to the development of mentally healthy children by stimulating the secretion of chemicals in the brain that enhance the feeling of happiness, which helps relieve depression.

**Lowering blood sugar levels** Exercising helps reduce blood sugar levels by stimulating the muscles to absorb more glucose from the bloodstream and use it as a source of energy. This helps reduce the risk of diabetes.

**Weight control** Exercising helps burn calories, which leads to reducing body fat and weight loss.

**Strengthening bones** Exercising strengthens bones and increases their density. It is important to note that increasing bone density contributes to reducing the risk of osteoporosis, a condition that leads to weak bones, loss of density, and increased porosity.

**Strengthening the heart muscle** The efficiency of the heart muscle improves with exercise, just as it does with other muscles in the body. The heart responds to exercise and becomes stronger and more efficient, which reduces the risk of heart disease.

**Morning exercises for children**

. **Jogging in Place**: Start jogging at the same point without moving from it, taking into account gradually increasing the speed to avoid tiring the child from the beginning of the activity. You can start jogging slowly and then gradually increase the speed until the child reaches his maximum speed, then return to slowing down the speed gradually until he stops.

. **Dancing and Standing**: Play a fun song, and ask the children to do dance movements throughout the song. When the song stops, they must stand in the same position until the song starts again.

. **Dancing Yoga**: Choose calm music and let the children follow a series of yoga positions in sync with the rhythm. These exercises help improve flexibility, balance and concentration.

. **Simple Ballet Exercises**: Play calm classical music and teach children basic ballet movements such as jumps and spins. These exercises enhance flexibility, agility and balance.

. **Dancing Statues Game**: Play exciting music and let the children dance freely, then stop the music suddenly and ask them to stop and freeze their movement like a statue until the music returns. This game enhances coordination and the ability to focus.

. Group dance games**: Choose your children's favorite music and organize group games such as "Musical Chairs" where children spin around chairs and quickly sit down when the music stops. These games enhance team spirit and social interaction.

Neck exercises** Have the child stand straight, with the neck extended upwards. Direct the child's neck forward and then slowly backward. Direct the child's neck to the right and then slowly to the left. Redirect the neck in the previous directions several times.

Fan exercises** This is done by continuously moving both arms from the shoulder joint in a circular motion, just like the movement of fan blades, taking into account that the children keep sufficient distances from each other while practicing the exercise, so that their hands do not bump into each other and cause harm to themselves, or by exercising each arm separately.

**Trunk flexion exercises** Children are asked to spread their feet apart to a suitable distance, while maintaining a straight back. Then the child is asked to direct his upper torso straight down until his fingertips touch the ground, or come as close to it as possible. This exercise is repeated several times. Next, the child is asked to angle his upper torso to the right along the right leg, until the tips of his toes touch or come close to the foot. This exercise is repeated several times as well. Then the child is asked to change the direction of his body bending towards theThe left leg, with the upper torso extended along the left leg line as in the previous movement, and the exercise is repeated several times.

**Touching the feet exercise** This exercise is easy and simple, as the child stands straight, then bends to reach his feet while making sure to keep his back straight. After that, he raises his arms up again, and this exercise is repeated for a quarter of an hour.

**Side walking exercise** The child is asked to stand straight, then move one step towards the right side. After that, he is asked to move towards the left side in the same way. This exercise is repeated several times.

**Standing on the head:** This exercise is considered one of the well-known yoga exercises, and the child may do it naturally without the need to direct him. This exercise requires standing on the hands with the legs raised up, while leaning against the wall. This activity helps increase blood flow to the brain. You can help the child in this exercise by holding his legs until he gets used to the position.

**Imitating animal movements:** Imitating animal movements is a fun activity that combines fun and movement. You can ask your child to imitate bunny hopping, frog hopping, bird movements, etc.

**Balloon Jumping:** This game is best played in an open space with a group of children. Each child gets a balloon, and they have to avoid letting the balloons touch the ground. The children will have to jump and run to keep the balloons in the air.

**Crawling Exercise:** Start by placing your hands and feet flat on the ground, then start crawling forward while arching your back. You can add some fun by competing with the children in crawling.

**Superman Exercise**: Lie on your stomach with your arms and legs extended. Lift your arms and legs up as high as you can while keeping your face and neck facing down. Hold this position for a few seconds and then return to the original position.

**Stomach Exercise**: Lie on your back with your knees bent. Place your hands on either side or behind your head. Bend your waist and pelvis to lift your body off the ground, then return to the starting position. You can secure your feet under a table or couch if you need some support.

**Burpees**: Start by jumping, then move into a plank position, then do a push-up, then jump again. The movements should be sequential and quick. You can skip push-ups if the exercise is difficult.

**Squats**: Have your child stand up straight with their feet apart. Have them lower their body down by bending their knees. Then have them straighten their legs and return to a straight standing position. Repeat several times.

**Squats**: Have your child stand up straight with their feet apart. Then, encourage them to lower their body down by bending their knees. Then, have them straighten their legs and return to a straight standing position. This exercise can be repeated several times.

**Jumping**: Have your child stand up straight, then jump up. Encourage them to clap their palms together with each jump. This exercise can be repeated several times.

**Jumping exercise with open legs and arms:** This exercise helps improve body balance while moving between the arms and legs while jumping. The child jumps up while opening his arms and legs at the same time.

It is useful to use numbers or letters while counting, as this helps activate memory and stimulate other senses.

**Crab walk exercise:** Sit with your knees bent while keeping your feet flat on the ground. Place your palms on the ground behind you, then raise your hips slightly and start walking forward like a crab does, then go back.

What are the results of children not exercising?

 

. The child is more likely to develop serious obesity diseases, which may lead to health problems such as diabetes and heart disease, as a result of lack of movement.

. The child suffers from depression and a constant feeling of psychological pressure, sadness and bad mood.

. A child who does not exercise becomes physically and mentally lazy.

. A child who does not exercise faces difficulties in learning and comprehension due to poor blood circulation.

. He also faces difficulties in developing his various skills.

. A child who does not practice sports may become unambitious and lack motivation, making him unable to strive to achieve his goals and dreams.

. The child will not learn the social skills necessary to interact with others, which may lead to negative experiences that affect his psychological state.

. Whenever a child who does not practice sports is exposed to a minor injury or shock, its effects may last for a long time, making him vulnerable to osteoporosis.

A child who does not practice sports suffers from a vacuum in his time, which opens the way for behavioral deviations and exposes him to problems that practicing a favorite sport can protect him from.

Also, the sleep of a child who does not practice sports is irregular, and this problem greatly affects his general health.

Also, the body shape of a child who does not practice sports and his poor physical fitness affect his self-confidence, making him tend to isolate himself and not want to participate in social activities.

Important tips for practicing morning sports for children?

 

Here are some tips that can be followed when children exercise:

- It is preferable for children to exercise for at least one hour a day.

- It is recommended to start with short training sessions that last for 5 minutes, then gradually increase the duration of the exercise in line with the child's abilities.

- It is necessary to ensure that the child gets enough water while exercising.

- It is important to closely monitor children while exercising to avoid any accidents.

**Recommended foods before and after morning exercise**Although exercising in the morning before breakfast contributes to burning fat, it may not be suitable for everyone. There are a group of foods that are preferable to eat before and after morning exercise, which are as follows:

**. Recommended foods before morning exercise**

It is preferable to eatA meal before morning exercise for a period ranging from one to three hours. Suitable options include:

- Banana with peanut butter.

- Oatmeal with berries.

- Greek yogurt with fruits.

- Toast with avocado.

**. Recommended foods after morning exercise**

 

You should eat a meal within 15 minutes after completing your exercise. Recommended options include:

- Green smoothie.

- Yogurt with berries.

- Egg sandwich with vegetables.

- Protein pancakes.

**Ways to encourage children to exercise**

 

Here are some ways that can help motivate children to exercise:

- Reduce the time spent watching TV, while emphasizing the importance of stopping watching when it is time to exercise.

- Create an organized exercise schedule that makes it easier for children to engage in sports activities.

- Encourage children to use the stairs instead of the elevators.

- Explore new ways to make exercise more fun.

- Engage with your child in exercising.

What is the best vitamin drink for children to take with exercise?

It is recommended to take some vitamins along with exercise to strengthen muscles and bones, the most famous of which are:

Sanovit Multivitamin 320 ml Syrup.

Medex Multivitamin Plus 150 ml Syrup.

Bioserv Kidivit Multivitamin 150 ml Syrup.

Because education comes from habit, not logic, parents are the cornerstone of children's attachment and interest in sports, and because movement is a blessing that does not wait for ideal conditions to practice sports, because ideal conditions are not achieved, just move, life is not a race, but it has rest stations and a sign of beauty that we must stop at and contemplate at that moment, which is the moment now. Because children are the builders of the future and the fuel of development, make sure your child practices sports regularly.