Daily rate of physical activity for children of different ages
Children are the greatest wealth. They will continue our work, they will take over the management of the national economy of the country. And, of course, these hands should be strong and durable. However, experts - doctors, physiologists, teachers - express serious concern about the state of health of the younger generation. Studies show that modern children mostly experience motor deficits, that is, the number of movements produced by them is below the age norm. And this has a negative effect on their body. Moreover, motor deficit leads to more pronounced functional disorders in the child's body.
The strength and efficiency of the skeletal muscles decrease, which entails a violation of posture, curvature of the spine, flat feet, a delay in the age-related development of speed, dexterity, coordination of movements, flexibility, endurance and strength. And a long stay in a monotonous position (for example, at school at a desk) causes a static load on certain muscle groups, which leads to their fatigue and increases the adverse effect of hypokinesia.
Hypokinesia, causing the development of metabolic disorders and excessive deposition of fat, contributes to obesity in children. In such children, injuries are registered more often, they have a 3-5 times higher incidence of acute respiratory infections.
Scientific and technical progress has led to a significant reduction of hard physical work in the life of a modern person, especially a city dweller.
The desire to improve the physical education of the younger generation was reflected in the introduction of physical culture lessons at school and higher educational institutions.
1. Physical education of children aged 2-3 months to 1 year
According to experts, a child's body is the most plastic at the age of up to 3 years. And any, even the most insignificant, but systematically repeated action has a great impact on the further development of the body.
Caring for a child's motor development is almost as important for its harmonious development as a rational regimen, regular and nutritious food, sufficient sleep and frequency of being outdoors.
In the first month of life, the child must move independently. It is possible to facilitate his movements by wearing loose clothes on the baby, periodically unwrapping and bathing him.
At 2-3 months, it is recommended to put the baby on his tummy or take him in your arms, and show the toy to stimulate the movement of the neck muscles.
At 4-6 months, to the already mastered movements, you need to add the turning of the child on the side and on the tummy, rotation around the longitudinal axis, arouse interest in crawling on the tummy. You should also not forget about the development of the grasping reflex, give the child toys and rattles.
At 7-9 months, you need to encourage the child to crawl, sit and stand, and some children can be taught to walk while holding onto a support.
At 10-12 months, continue to develop the child's ability to crawl, stand and walk, leaning on anything, and then encourage him to take the first independent steps.
Since it is easier for young children to perceive movements in various games, there are many interesting ditties and songs in folk poetry that can interest a child. Here are some of them:
"Clap, clap! Lightly clap the baby's hands; hold
Where were you? - Grandma's. hands together, then raise them to your face
Shu-woo-woo - fly away, children.
Sit on the head"
"White-sided magpie" Run your child's hand or finger along
The porridge was cooked, his palm, touch all the fingers on
The children were fed, hands; lightly run your fingers along
This gave, this gave, the child's body.
This gave, this gave,
And this did not give:
You did not carry firewood, water
Did not wear,
Did not cook porridge"
1.1 Swimming - as one of the methods of physical development of a child
There are many known cases when children learned to swim before walking.
Swimming classes with babies have become increasingly popular in recent years. And the point here is by no means in fashion. This is an excellent means of disease prevention, health promotion and hardening, valuable also because it can be used literally from the first days of a child's life, at a time when general massage and gymnastics are not yet used.
Babies with whom swimming is practiced are less likely to suffer from respiratory diseases, become calmer, sleep better.
You can start classes on the tenth to fifteenth day after the baby is born. Of course, before that, you should consult with the doctor who is observing your child.
Water temperature during the first lessons should be no lower than 36.5, and the time spent in the water no more than 10-15 minutes. If the lessons were interrupted for some time due to the child's illness or for some other reason, then after the break they should also be started with the initial water temperature and with the initial duration.
From the age of one month, if everything goes well, start training in breath holding. Supporting the child's head with your hands, immerse it in water (to the level of the nose) for 4-10 seconds.
The next stage is independent swimming. You can start it when the child masters the skills of holding his breath when immersing his mouth and nose under water and is able to paddle with his hands. (Figure 1 shows the basic techniques of immersion in water and supporting a breastfed baby)
The time the child spends in the bath can be increased only a month after the start of swimming lessons, and then by no more than 5 minutes. The next month by another 5 minutes. and so on. As a result, gradually increasing the duration of classes, a one-year-old the child will be able to stay in the bath for more than an hour. Also, lower the water temperature carefully and gradually - starting from 36.5 to 30.5 degrees. From the age of one, with regular classes, you can lower the water temperature by 1 degree every month.
During the first year of life, classes must be continued, since the child has already developed a need for active movements, and his appetite has increased due to additional energy expenditure.
1.2 Gymnastics and massage
From the end of the first month of life, it is useful for a child to do massage, and from the 2nd - gymnastics. Massage is performed daily, always at the same time, 30 minutes after eating. The duration of classes is 5 - 12 minutes. Each technique is repeated 4 to 6 times.
For children aged one and a half to three months, the following set of exercises can be recommended (Figure 2, 3), which consists of massage techniques and active movements based on unconditioned reflexes: hand massage (1), foot massage (2), laying on the tummy, back massage (3), abdominal massage (4, 5), foot exercise (6,7), extension of the spine in the side position (8).
During massage, hand movements should be light, smooth and directed from the periphery to the center. For example, hand massage is performed from the hand to the shoulder and the outer surface of the forearm and shoulder.
By the age of 3-4 months, the physiological tension of the flexor muscles decreases. A balance is established between the flexor and extensor muscles, so passive movements are introduced into the set of exercises. The set for children aged 3 to 4 months (Figure 3) includes hand massage, abduction of the arms to the sides and crossing them on the chest (9), leg massage (10, 11), back massage, tilting the head back when lying on the stomach (12).
Both passive and active movements are introduced into the set of exercises for children aged 4 to 6 months (Figure 4, 5). They are aimed at encouraging crawling. The complex consists of the following exercises: "sliding step" (13), turning from back to stomach while supporting the legs (14), back massage, "flight" in the supine position (15), bending and unbending the legs together and alternately (16), raising the upper body from the supine position (17).
Children aged 6 to 10 months are introduced to the complex of classes with more complex exercises. Much attention is paid to exercises that contribute to the development of crawling. This, in turn, prepares the child for correct sitting, standing, and walking. The complex of exercises consists of: squatting with support for both arms at the same time (18), circular movements with the hands, turning from back to stomach to the left, raising the body from the tummy position while supporting the child by the hands (19), crawling (20).
The set of exercises for children aged 10 months to 1 year 2 months (Figure 6) consists of the following: circular movements with hands with rings (21), turning from back to stomach and the other way, back massage, tilting the torso and straightening (22), abdominal massage, raising straightened legs to a stick or ring (23), independent squatting with fixing the legs (24), turns to the sides from a lying position (25), bending from a sitting position on an adult's lap (26, 27), squatting, supporting the child by the hands (28).
2. School age
In order to correctly choose the necessary motor regime for a schoolchild, organize physical education and sports classes, parents should be well aware of the peculiarities of the development of their own children.
"Second childhood" is a kind of transition between childhood and school life. Yesterday's child becomes a schoolchild. Perhaps many are familiar with the concept of "readiness for schooling". Psychologists and physiologists refer to it as the degree of physical and mental development, the sum of skills and abilities that a child must have in order to cope with new responsibilities and tasks. Parents often believe that a child is ready for school if he or she has the skills of reading, arithmetic and writing. Meanwhile, much more important is not so much this or that skill, although very necessary for learning, as the general level of development - both physical and mental. Moreover, physical development should not be considered as something secondary - it is on it that the success of a first-grader often depends.
During this period, physical activity not only increases, but also becomes qualitatively different.
Seven years is the pivotal moment when life conditions change and the load increases, the body is rebuilt. This is expressed in a wide range of fluctuations in the physical and mental sphere, in the general instability of the body, in its susceptibility to external influences.
At the age of seven, irritability, fatigue, uneven behavior, unmotivated outbursts of aggression, vulnerability, heightened pride are often noted. Perception and thinking become more realistic, freed from the "dominance" of emotions, from the domination of imagination.
During the period of a child's stay in primary school, namely from 6 to 9 years, the child continues to form the musculoskeletal system. It is at this age that it is easier for a child to perform large movements, such as jumping, and more difficult for small ones, such as writing. Doctors and psychologists recommend taking breaks during gymnastics classes. There is a set of simple but very effective exercises that can not only relieve physical stress on the body, but also emotionally relieve the child. After all, these exercises lift the mood.
3. Adolescence and youth
At 9-10 years old, girls and 11-12 years old, boys begin a new responsible period of life - adolescence. During this period, the body begins to mature. At 10 years old, the physical development of boys and girls is approximately the same, but at 11 years old, girls are ahead of their peers in height (by 1.6 cm) and weight (by 1.7 kg). At 13 years old, this difference increases even more.
However, at 14 years old, all indicators become higher in boys.
Puberty occurs in girls at 12.5-13 years old, in boys at 14-15 years old. At this time, hormones begin their work intensively. Under their influence, the teenager's body can gain weight or, conversely, lose it.
It is during this period that the issue of the teenager's physique is resolved. Physical development is of great importance in the course of this process. Heredity is also of great importance. Some teenagers have observed weight gain precisely because of this indicator.
At the age of 16 - 17, the pressure on the musculoskeletal system increases even more. First of all, the pressure falls on the spine. A sedentary lifestyle and inactivity lead to various diseases, the most common among them is impaired posture. This can be easily avoided. To do this, you need to monitor the position of your back while walking and sitting at a desk, mainly while reading and writing. The back should be straight, you need to walk without slouching.
Walking and running are of great importance for physical development. The daily norm is considered to be 3 hours of walking. Morning runs over short distances will not harm, but on the contrary will help wake up the whole body.
Playing any kind of sport can help you avoid most problems. For example, basketball, football, volleyball, etc. develop motor skills, give you the opportunity to run and burn excess fat, build muscle tissue. Athletics directly improve the condition of the muscles, keeping them in good shape will help not only avoid many diseases, but also ensure good health. Gymnastics is a universal way to keep yourself in good physical shape. During classes, all muscles and almost all body systems are involved.
As you know, the human body is most susceptible to external influences during the 2nd - 3rd years of life. It is during this period that the foundations of a child's physical development are laid. At this time, the body best perceives and reacts to various movements and their various variations. But modern parents make gross mistakes, not allowing the child to move, they ask the child not to make noise, not to run in front of them, thereby limiting them.
The development of scientific and technological progress has led to a sedentary lifestyle for the majority of the population of Ukraine and the world as a whole. The most terrible thing about this is that children suffer first of all. Constantly sitting at computers, they spoil their posture, their metabolism worsens, which leads to mass obesity.
So we can conclude that movement is the basis of life, and this basis is laid at the very beginning, after birth. And first of all, further life depends on the parents, on how much they can encourage the child to engage in physical culture, how well they can show and instill in him those exercises that are necessary at a particular period of life.
After 17 years, children themselves make their own choice. And if even then, in early childhood, they were engaged in physical exercises, now they will continue physical exercises, and will do everything to ensure that their children are healthy.