Exercises for children aged 9-12

It’s critical for kids’ physical and mental health to keep them active. Kids between the ages of 9 and 12 are energetic and eager to try new things, so now is the ideal time to promote good exercise habits.

Engaging in consistent physical exercise enables children to develop their strength, coordination, and self-esteem. Keeping them active, whether it be through sports, dancing, or just running around, benefits their general development.

This post will go over a few easy and enjoyable activities that are perfect for kids between the ages of nine and twelve. Kids can have fun and stay fit with these easily incorporated activities that fit into daily routines.

Features

All family members are advised to engage in morning exercise since it is vital and necessary at any age. The exercises and training goals vary depending on the age group, but the advantages of physical activity are clear. To support the proper development of the small organism, the child is prescribed massages and exercises from birth. In certain instances, exercise therapy is prescribed for newborns. The child should begin exercising with you when he is self-sufficient and able to perform a physical activity without assistance from a parent.

9 years is the age when the amount of homework a child has seriously increases, he has several times more things to do. Exercises for children at 10 years old are simply necessary, because not every parent can find the time and money for their child to attend a sports section or engage in other types of active activities. To compensate for the lack of physical activity, it is important to allocate at least 20 minutes a day to do a short warm-up with a teenager. Gymnastic exercises at this age should be selected no less carefully than at any other stage of a child"s development. Both at 9 and 11 years old, the body is actively growing, and the older the student becomes, the more intense all the processes inside and outside his body are.

This is the time considered optimal for dividing the set of exercises for girls and boys due to the difference in the rate of development of the body. In addition, due to the peculiarities of metabolic processes during puberty, it is important for girls to focus on those exercises that will correct the figure. During the period of active bone growth in the body of boys, it is necessary to help them relieve muscle discomfort and develop muscles so that they have time to grow behind the bone tissue. Physical exercises and exercise for children aged 9-12 are of great importance, so you cannot neglect them, but try to participate in the life of the child and conduct physical education minutes with him together.

Exercises

It is crucial to give these issues the attention they deserve because the puberty onset period affects boys and girls’ physical characteristics as well as their overall psychological development. All of the figure’s primary parameters are set at this point, and they will be extremely difficult to alter later. For both boys and girls of this age, the key components of an exercise regimen should be coordination, flexibility, and body-strengthening activities.

Making sure that the upper and lower body are loaded equally during training is just as important as selecting the appropriate exercises. The left and right sides of the body are similarly affected.

• Tumble. Schoolchildren should already be able to do it from physical education lessons, so parents can also cope with the task at home. It is advisable to first study the technique of performing the exercise and insurance during a somersault in order to safely do it at home. A reverse somersault is more difficult to do, so the role of the parent in this case is very important to explain everything correctly and help reproduce it.

• If you have a large space at home, in the yard or at the stadium, if it is located nearby, you can try to do a cart. The first stage of learning a cart will be a handstand against a wall, after which you will need to learn to get out of this position by raising your arm and lowering your leg to the other side. As soon as the cart against the wall begins to work, you can try to do it without support.

• Another important exercise for children of this age is bridge, which develops the back muscles and activates the spine, which eliminates the formation of any problems with it at an early age. Initially, the bridge is learned from a lying position on the floor. The first exercises should be done with insurance, and then use a wall or a Swedish ladder instead, along which the child can lower himself into the bridge and get up from it.

• Splits are also important for children of this age, especially for girls, since they develop the internal muscles of the legs. Flexibility of any limb for a girl will be an advantage, therefore learning splits will be a very important moment for the development of a flexible and coordinated girl.

Boys will benefit from slightly different physical activities than those designed for girls. Boys in their teens are frequently exhausted and have a lethargic, passive lifestyle because the skeleton grows quite quickly and the muscles cannot keep up with the growth. It is crucial to put a lot of effort into improving your body’s overall flexibility during this time, as well as to increase your coordination exercises.

Using sporting goods and equipment when working out or training is worthwhile.

At this age, morning workouts are typically a general strengthening event followed by the main load. Following the warm-up, the boy is given a specific set of exercises that he should be able to complete with ease, but with tension in every muscle in his body.

Approximate set

Selecting the appropriate exercises is important if teens are to perform gymnastics and exercise properly. The following will be the principal ones:

• Walking in place. It is important to monitor the position of the body, posture and the position of the arms – strictly down.

• Legs together, arms along the body, Task: rise on toes, while the arms should be raised to the sides at the same time. It is necessary to monitor posture and breathing.
• Legs slightly apart, arms bent at the elbows in front of you. Task: rotate the torso alternately in each direction with maximum elbow abduction. It is important to watch your posture.
• Legs, as in the previous exercise, place your hands on your shoulders. Task: rotate your elbows forward and backward with maximum amplitude. Watch your posture.

• Legs shoulder-width apart, arms down. Task: on the count of 1 – lean forward, arms extended parallel to the floor, on 2 – starting position. You can complicate the exercise: 1 – bend forward, 2 – arch in the back and arms up, 3 – bend forward, 4 – starting position.
• Squats to a 90-degree angle at the knees, move the pelvis back, keep your back straight with a slight forward tilt. To complicate things, you can do triple squats with three springs in each squat and return to a standing position on your feet.
• Legs slightly apart, hands down. Task: 1 – raise your arms and rise on your toes, 2 – bend down with your hands lowered to the floor.

The number of repetitions will vary based on how well-trained the kids are. The number of exercises should be gradually increased as they become feasible.

Boys’ morning workouts can also incorporate the following activities:

• Leg swings. Basic position: legs close together, arms at will. Swing the right and left leg 8-10 repetitions. The movement is performed from the starting position forward, to the side, and also backward, one leg at a time.
• Coordination movements of arms and legs. Legs close together, arms down, on 1 – raise arms and move one leg back to the toe, on 2 – starting position. Repeat the same with the other leg.
• Side bends with the addition of arms. Legs slightly apart, hands on the waist. Task: bend to the side, arms stretch in the same direction. The exercise is performed in each direction.

• Push-ups. Task: from the prone position, bend and straighten the arms at the elbow joint. Monitor the even position of the body and the amplitude of movement.
• Press. Sitting on the mat, legs can be straight or bent at the knees, hands behind the head. Task: lie on your back and return to the starting position. You can add turns of the body to the right and left alternately to work the oblique abdominal muscles.

When basic exercises or exercises incorporating gymnastics are used with children ages 9 to 12, the teenagers’ bodies will benefit greatly, and it will also encourage sports and a positive attitude, helping the schoolchild get ready for the next day.

Youngsters between the ages of 9 and 12 should be encouraged to be physically and mentally active. They gain confidence, stronger muscles, and better coordination with regular exercise.

Including a range of activities can help to keep them motivated and involved, such as sports, outdoor games, and enjoyable workouts. To help them associate movement with fun, it’s crucial to strike a balance between enjoyment and structure.

You can help lay the groundwork for a lifetime of fitness and wellbeing by encouraging these healthy habits in your children at a young age, so they will grow up with a positive outlook on being active.

Kids between the ages of nine and twelve require a range of physical activities that foster their strength, flexibility, and coordination while also making exercise enjoyable and interesting. Kids this age benefit from play-based, fitness-focused activities like sports, dancing, or obstacle courses; these activities enhance physical health, boost self-esteem, and foster teamwork.

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