The summers are at its peak. And very soon rain Gods will be unleashing their power. This will mean that children will seldom get an opportunity to go out and play. But this doesn’t mean that there can be no physical activity for the kids while they are cooped up inside.
We all know that exercises play a crucial role in promoting the overall health and well-being of students. Unfortunately, the weather elements are not always conducive. In such a situation, indoor exercises can provide students with opportunities to engage in physical activities that improve their fitness levels. Regular exercise helps to enhance cardiovascular health, strengthen muscles and bones, and improve flexibility and coordination.
“Students can opt from the various indoor activities and do their work-out for at least an hour daily. It is important that kids understand the value of exercising”
–Ayush Khrub, Physical Education Facilitator at Apeejay School International in Panchsheel Park
According to Ayush Khrub, Physical Education Facilitator at Apeejay School International in Panchsheel Park there are many exercise options that can be done within the comfort of one’s home. “Students can opt from the various indoor activities and do their work-out for at least an hour daily. It is important that kids understand the value of exercising. If the child doesn’t want to go out and play, parents need to encourage the child to take up some physical exercise indoors to stay fit,” Khrub said.
Indoor exercise options
There are so many exercises that can be done within the four walls of the home, Khrub added. “Students can take up yoga – asanas, pranayama, and meditation. If the child doesn’t know, an instructor can teach the same till the kid is able to do the exercises on his/her own. Then there are jumping jacks, skipping, on spot jogging or running. If there is an exercycle at home, the child can use it. Teenagers can do push ups (knee-push ups for strength), planks, squats, shuffle running on terrace if there is access to the same. They can also do exercises using resistance bands and use light dumbbells to build muscle,” Khrub advised.
These exercises can also be followed by younger children. “Just the duration and intensity needs to be less. Or they can take up yoga. But remember to consult your paediatrician before taking up any exercise regimen,” Khrub stressed.
But he was quick to add that what yoga asanas to take up depends on each body type, there are a few asanas that can be done by all body types. “Remember, NEVER over do or push yourself. Start slowly and build momentum,” Khrub said.
Some common asanas
Surya Namaskara gives strength and vitality to the body. It also aids in muscle growth and makes the body more flexible. “The advantage is that kids as young as five years old can do this,” Khrub shared
Balasan (Child Pose) is a resting pose that gently relaxes the muscles on the front of the body while passively stretching the muscles of the back
Vrksasan (Tree Pose) teaches you to simultaneously press down and feel rooted as you reach tall like the branches of a mighty tree.
Setu Bandhasan (Bridge Pose) strengthens the back, buttocks, and hamstrings. It improves blood circulation as well.
Bhujangasan (Cobra Pose) may reduce symptoms of depression, relieve lower back pain, and may improve self-esteem.
“However, all children should practice meditation and pranayam. It will develop their mind, increase their concentration power, and improve their academic performance,” Khrub said.
Benefits of indoor exercising
Mental health: Engaging in indoor exercises can have a positive impact on students’ mental health. Physical activity releases endorphins, which are known as ‘feel-good’ hormones that can help reduce stress, anxiety, and depression.
Combat sedentary lifestyle: With the increasing use of technology and sedentary habits among students, indoor exercises serve as an effective means to combat a sedentary lifestyle. Engaging in physical activities indoors encourages students to be active.
Weight management: Indoor exercises offer students a means to maintain a healthy weight or manage weight-related issues. Regular physical activity helps burn calories, build lean muscle mass, and improve metabolism.
Flexibility and convenience: Indoor exercises offer flexibility and convenience as they can be performed at any time, regardless of weather conditions. This is particularly beneficial during scorching summer days when outdoor activities might be limited due to extreme heat or unfavorable weather conditions.
Consistency and routine: The summer break often disrupts the regular routines of children, including physical activities. Indoor exercises allow children to maintain a consistent exercise routine throughout the summer.
Screen time reduction: In today’s digital age, children may be more inclined to spend excessive time indoors engaging in sedentary activities like watching TV or playing video games. Encouraging indoor exercises provides an opportunity to reduce screen time and promote a healthier balance between technology use and physical activity.