Spring is a good day for the revival of all things. In this warm spring season, children take off their thick clothes and are more willing to participate in sports. At this time, we should encourage them to participate in more sports, in order to help children develop good habits of exercise.
What are the benefits of exercise?
Adhering to scientific exercise can help children form and maintain healthy musculoskeletal tissues, including muscles, bones, and joints, promoting their growth and development;
★ It can also enhance physical fitness and immunity, and prevent diseases;
★ Enjoying the mood, honing willpower, enhancing confidence, and enhancing mental health;
★ It can also be beneficial for brain development, making children smarter.
What are the exercise methods to promote children's height growth?
Exercise is indeed beneficial for children's height growth. Parents should choose appropriate sports based on their children's age, developmental level, physical ability, and interests. They should proceed step by step and not rush to achieve results, otherwise it will be detrimental to the healthy growth of their children.
Firstly, we recommend jumping exercises. For children, the best choice for spring exercise is undoubtedly jumping sports, such as skipping rope, high jump, long jump, kicking shuttlecock, jumping rubber bands, basketball, and volleyball. Because jumping can stretch muscles and ligaments, it is easier to stimulate the division of chondrocytes and the secretion of growth hormone, thereby promoting children's growth.
Next is stretching exercises. Because the development of bones requires a certain amount of longitudinal pressure, stretching exercises such as swimming, pull-up exercises, stretching exercises, rings, and ballet can pull muscles and ligaments, stimulate cartilage proliferation, and promote the growth of spine and limb bones. Parents can allow children to fully stretch and exercise all parts of their body through swimming, and practicing pull-ups can stretch the spine and promote spinal bone growth, thereby promoting the continuous growth of children's height.
In addition, in daily life, attention should be paid to sitting, standing, and walking postures, maintaining a straight spine, and preventing scoliosis, which is equally important for height growth.
What sports should be avoided?
The above-mentioned movements such as jumping and stretching can apply vertical pressure to the bones, promote bone cell proliferation, assist in bone development, and thus promote height growth for children.
However, weight-bearing exercises such as weightlifting and dumbbells are compressive, and excessive pressure can hinder the longitudinal growth of bones. Children's bone development is not yet fully formed, which can easily damage bones and affect body height. Parents should encourage children to avoid these exercises as much as possible.
The Trilogy of Sports
Sports should emphasize science. A complete exercise includes three stages: preparation activities, formal activities, and organizing activities.
Preparation activities, also known as warm-up activities
It refers to the low-intensity physical exercise that begins with the main physical activity, usually lasting 5-10 minutes. By doing brisk walking and jogging, the various organ systems of the body are warmed up, entering the working state in advance and doing some flexibility stretching exercises to increase joint mobility and improve muscle elasticity to prevent sports injuries.
Formal event
It is the main sports activity of a sport. This includes aerobic exercises such as brisk walking, jogging, skipping rope, single footed jumping, double footed jumping, basketball, volleyball, and swimming, as well as pull-up, long jump, race running, and high-altitude anaerobic exercises, with a general duration of 30-60 minutes.
Organize activities
After the completion of the main sports activities. Moderate relaxation activities can help the body recover from a state of exercise to a state of tranquility. It usually lasts for 5-10 minutes, and the activity content is similar to preparatory activities, including low-intensity exercises such as walking and jogging, as well as various stretching exercises.
Can you try taking products that promote height growth in advertisements casually?
Children should not blindly rely on various "height enhancing drugs" to increase height. The causes of short stature in children include familial short stature, disease factors including systemic and endocrine disorders, and social and psychological factors.
At present, more than 300 diseases have been found to be accompanied by short stature. The various height increasing drugs advertised in the market are not suitable for every child. Parents should take their children to formal medical institutions for examination and diagnosis, identify the cause, and receive targeted treatment. Therefore, parents should not easily let their children try taking various height enhancing drugs.
Why is it important to regularly measure a child's height and weight?
A child's height and weight can reflect their physical development level. Parents should establish a scientific concept of health, regularly measure their children's height and weight, and be able to timely understand the dynamic changes in their children's physical development level, monitoring their growth and development. It is recommended to self test weight at least once a week and height once a quarter.
Appropriate height and weight gain are manifestations of children's balanced nutrition.
Children's height and weight can reflect their physical development level, mainly going through three stages:
① Relatively stable period: Before puberty, the growth of height and weight is continuous and stable. Children's height increases by 5-7cm per year, and their weight increases by 2-3kg;
② Growth spurt period: It is one of the main manifestations of adolescence. When entering the peak of spurt growth, height can increase by 10-14cm per year, and weight can increase by 8-10kg per year;
③ Growth arrest period: Starting from mid to late adolescence, height and weight generally gradually stop increasing significantly.
For children with slow growth, malnutrition, or obesity, it is important to seek formal medical attention for bone age testing and other clinical examinations as soon as possible, in order to promptly identify problems and receive targeted treatment.
Why ensure reasonable nutrition and sufficient sleep?
In terms of reasonable nutrition:
Three meals a day, fixed time and quantity, and regular diet are the basic requirements to ensure the healthy growth of children. You should have breakfast every day and have a good breakfast. The breakfast food should include three or more types of food, including grains, potatoes, vegetables and fruits, animal foods, milk beans and nuts, etc. If a child does not have a good breakfast, lacks nutrition, and the brain does not consume enough energy, they need to use the protein reserves in their body, which will inevitably affect their growth and development over time.
Remind parents to ensure daily intake of high-quality protein rich foods such as fish, poultry, eggs, lean meat, and soy products. Pay attention to providing calcium rich foods in their diet, such as milk and dairy products. Encourage children to exercise outdoors and bask in the sun to help absorb calcium. Increasing outdoor activities can also promote children's physical and mental health and prevent myopia.
Encourage children to eat less sugar. Eating too much sugar can easily affect a child's appetite, reduce their intake, and inevitably affect the absorption of nutrients. High blood sugar also affects the secretion of growth hormone. Choose nutritious snacks in moderation, such as apples, citrus fruits, pure milk, yogurt, plain peanuts, walnuts, and almonds.
When dining out, it is important to pay attention to a reasonable combination and eat less foods that are high in salt, sugar, and fat. Maintain a light diet without being picky or overeating, and cultivate healthy eating habits.
In terms of adequate sleep:
Lack of sleep affects children's physical health, as well as their daily activity and learning efficiency. For children aged 6-12, schedule 9-12 hours of sleep per day, not less than 9 hours; Children aged 13-17 should sleep for 8-10 hours per day.
In order to ensure sufficient sleep for children, parents should fully recognize the importance of sleep. Help children create a relaxed and quiet sleeping environment and develop a habit of regular sleep; Reduce or avoid factors that affect children's sleep, such as noise, excessively high or low temperatures, and strong lighting; To help children have a good mental state before bedtime and alleviate the pressure that may be caused by academic stress, they can listen to soothing music before bedtime.
