It is important to teach kids the fundamentals of warming up and cooling down after exercises and physical activity. While most think it is cooler to just start doing exercises without engaging in stretching or prefer running back home, it is not feasible for their health in the long run. Warming up is the gentle to moderate activity that precedes the actual sport or exercise routine. As for cooling down, it refers to the same period of activity but succeeds the actual exercise period and precedes rest. These two activity periods, usually spanning 10 to 20 minutes, may seem fruitless and silly.
But they have multiple health benefits for fitness enthusiasts. In the 21st century, few kids engage in physical activity. Those that do often end up overexerting themselves due to their enthusiasm, which is a direct aftermath of a lack of warming up and cooling down. But what role do they play in your kid’s health? Read on to find out their importance and varieties.
As warming up and cooling down adds an extra 20-30 minutes to your kid’s workout, they may not be inclined to try them, despite understanding their importance. In such cases, it is important to make the activities seem as fun and cool as possible, to promote appeal.
Kids always love a dance-off. If your child loves being the center of attention and showing off their moves, then this may be the perfect warm-up routine for them. Pair them with friends and siblings, or against yourself, for a fun-filled warm-up activity.
Animal races are the best way to get your kid’s blood pumping and muscles sweating. From trying frog jumps to lizard crawls, the first one to cross the finish line wins. This fun set of warm-up activities will delight your kids to no end.
Obstacle races are another excellent activity that can be designed to suit the occasion, be it warming up or full-on training. Customize them to your child’s requirements and stamina to get them sweating and active but not tired.
Yoga is a great way of both warming up and cooling down after a tough workout. It not only improves blood circulation and joint and muscle mobility but also increases mindfulness and solace in your kid’s mind.
Walking is a wonderful warm-up as well as cool-down exercise for kids. It helps them find their rhythm and focus in their breathing while letting their active muscles sing in nature. Walking briskly effectively increases body temperature and muscle flexibility, while gentle walking lowers the temp and induces rest and relaxation.
Create a fitness card for your kid. Fill it up with the exercises you want them to warm up and cool down with, like bicycle kicks, lunges, and squats. Mention number of repetition and sets. After your kid finishes every exercise, they can give it a tick. When all warm-ups, exercise, and cool-downs are over, check your kid’s fitness card and reward them for completion. This will keep them interested and hooked into trying various warming up and cooling down exercises.
Warm-ups and cool-downs are no joke. They play an impactful role in your kid’s physical and mental wellbeing. From ensuring heart health to strong bones and muscles, they do it all. So, children who are interested in being physically fit and active need to get their relationship sorted with warm-up and cool-down exercises. Try offering them positive reinforcement every time they do listen to you and see it work its wonders.
From offering nice praise to cooking them their favorite meal at home, any act of appreciation counts. Another way of encouraging kids to take part in warm-ups and cool-downs daily is by making it fun and diverse. Kids also get sick and tired of doing the same sports. So, give this guide a try, to teach kids the importance of warm-up and cool-down exercises to stay fit and healthy. Their healthy future selves will thank you soon enough.
References
https://blog.infs.com/2022/04/01/importance-of-warm-up-and-cool-down/