Spring is the season when everything grows.
It is also a good time for children to grow and develop.
dr.guangdongcdc
The Chinese Physical Activity Guidelines (2021) put forward that 6 17-year-old children and adolescents:
Engage in at least 60 minutes of moderate- to vigorous-intensity physical activity per day, with outdoor activity encouraged;
Perform muscle strength exercises and bone strengthening exercises at least 3 days a week;
Reduce static behavior, each static behavior lasts no more than 1 hour, and the cumulative screen time is less than 2 hours per day.
In addition to eating well and sleeping well.
What kind of exercise.
In order to better help children grow taller?
Helps the child.
Exercise to grow taller.
Category 1: Bounce sports.
Bao Yu touches high, skipping rope, high jump, vertical jump, one-legged jump, two-legged jump, etc.
Category 2: Stretching exercises.
Including calisthenics, aerobics, rhythmic gymnastics, freehand exercises, stick exercises and other stretching exercises.
Category III: Whole-body exercise.
This includes playing basketball, volleyball, and rowing.
Outdoor exercise is better than indoor exercise. Because the longer the daylight, the better it is for height development.
Frequent participation in outdoor activities and sun exposure are conducive to the synthesis of vitamins in the body, which can meet the needs of children to accelerate their large calcium needs and grow taller.
Children should pay attention to exercise
1.Choose the right time to exercise.
Children should avoid 10 a.m. to 4 p.m. when doing outdoor exercise. A better time to exercise is between 4 p.m. and 6 p.m.
2.Hydration should be timely and sufficient.
It is recommended to drink no more than 500 ml of warm water in small amounts one hour before exercise, and drink a moderate amount of water every 15 minutes after starting exercise, usually 150 200 ml. Sugary beverages should not be used as a substitute for warm water.
3.Pay attention to stretching before and after exercise.
Before exercising, it is necessary to warm up fully and adjust the physical state, such as running and jumping, dynamic stretching.
After exercise, you should do tidying up activities to transition the body from a tense state to a quiet state, such as deep breathing exercises, gentle full-body exercises (jogging, games, static stretching, etc.) for 15 to 20 minutes, and pay attention to keeping warm.
4.You can't rest immediately after exercising.
Do not stop exercising completely immediately after strenuous exercise, and walk and do tidying exercises for at least 3 to 5 minutes.
If you are so tired that you have to lie down, raise your feet to the level of your head about 15-30 cm.
Cover of this issue:
Reference**:1] Jingyi. Exercises that help children grow taller[J].Health Guide,2020,26(03):23
2]2023-09-07.Guangdong CDC. "Running, Skipping Rope, Playing Ball......Are children prone to injuries when exercising? How to avoid it? 》
3]2023-09-18.Healthy China. "These sports are not conducive to children's growth and developmentPopular Science Time".
Production: Fan Ying.
Professional review: Peng Dandan.
Preliminary review: Luo Haiming, Long Yifang.
Review: Qiu Quan.