Best Exercise For 14 Year Old Boy – Children between the ages of 6 and 17 are recommended to get at least 60 minutes of physical activity each day. This goal can be achieved by doing simple exercises for children at home, contrary to the belief that only hard exercises or outdoor games are beneficial. Children are more accustomed to a sedentary lifestyle, which affects their physical and mental development.
According to the 2020-2021 National Survey of Children’s Health, only 14.8% of 12- to 17-year-olds work 60 minutes or more each day, compared to 26.3% of 6- to 11-year-olds.
Best Exercise For 14 Year Old Boy
Physical activity and fitness are important at any age, but they are especially important for overall development during childhood. According to the American Academy of Pediatrics, regular exercise promotes the development of strong bones, increased muscle strength, improved energy levels, flexibility, and better concentration in adults (1) (2). Read this article to learn simple and effective exercises that your child can do at home.
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Aerobic exercise is physical exercise that increases the heart rate by increasing a person’s oxygen consumption. The Centers for Disease Control and Prevention (CDC) recommends that most of your child’s 60 minutes of physical activity should be aerobic exercise, such as walking, running, or anything that gets his heart pumping (2). This is important because cardio exercises help strengthen the heart muscles.
Cycling is an easy exercise for the ankles and thighs (3). In addition, it calms the mind and body, allowing the child to enjoy the beauty of the surrounding environment.
Cyclists inhale less traffic pollution than car drivers. Additionally, many teachers believe that children who ride bikes to school stay more alert in class (20).
Jumping rope is a simple and effective morning exercise that can increase fitness and improve children’s agility and endurance. It also relieves stress and improves blood circulation (4).
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Running is a full-body workout that can vary in intensity. This exercise burns a lot of energy and requires more effort from the heart, lungs and muscles. It is also an easy exercise because it requires little equipment (5).
Running can help children learn how to change directions quickly and slow down. This skill also helps them in other sports (21).
Jogging means running at a slow and steady pace. Compared to running, running is less taxing and requires less energy, but can be sustained for longer periods of time.
A combination of exercises that work on building muscle, strengthening bones, and increasing endurance are included in strength training exercises. Children and young people are recommended to invest in these activities three days a week (2).
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This is an excellent exercise to strengthen the important core muscles that cover the abdomen, back, hips and pelvis. This exercise can also help improve posture and strengthen the lower back muscles (6).
Push-ups are a popular gymnastics exercise that provides a full body workout. Squats train several muscle groups at once, such as arms, chest, stomach, hips and legs (7).
Crunches are a multi-tasking exercise that targets the abdominal muscles. It can help increase a child’s strength and overall fitness level.
The front angle focuses on improving the strength of the muscles and joints in the hips, knees and legs. Additionally, it helps improve balance and core stability (8). This is a single-leg bodyweight exercise with good conditioning.
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Stretching is a safe and beneficial activity that can help improve flexibility and postural awareness (9). Apart from exercising, stretching the body before starting any physical exercise is also a must.
Children should stretch at least two or three times a week. When stretching, each stretch should be held for 30 to 60 seconds and should be painless (20).
This is a non-flexible yoga pose that works well on the back muscles. It can also relax the back muscles as well as the muscles of the arms and shoulders.
This is an effective strength training exercise that works multiple muscles in your upper and lower body at the same time (11). Squats can help you lose weight and control obesity.
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Stretching can help muscles work better. This upper arm and shoulder exercise is an arm exercise that helps strengthen the muscles.
Splits really stretch the thighs and pelvic floor muscles, improving overall lower body flexibility. This exercise requires regular practice to achieve a perfect split.
Side leg raises can help strengthen and strengthen the hip and inner thigh muscles (12).
This is a fun exercise that can turn your child’s practice time into an exciting adventure full of fun moves. This simple exercise can help strengthen their core muscles and improve their balance (13) (14).
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To encourage your children to exercise at home, incorporate exercise into their daily routine, choose fun and age-appropriate activities, schedule convenient times and places for exercise, and join them (15).
Yes. A study conducted on children with ADHD and typically developing children showed better cognitive performance and attention in children if they exercised before school (16).
Regular physical activity can help release feel-good hormones called endorphins, which help improve mood, energy levels and sleep quality. It can also help improve focus, concentration and analytical skills. These positive effects can contribute to better academic performance, which can help increase confidence, self-confidence, and self-esteem (17).
Choose age-appropriate physical activities or activities that your child enjoys. Make sure they have enough time and space. Participate in exercise or training with your child and emphasize fun. Give them active toys like balls and ropes and make sure they are safe for your child. Introduce them to new activities, such as hiking or cycling, to start getting bored (15).
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Climbing, sit-ups, gymnastics, swimming on playground equipment, and pull-ups are strength-building exercises that 6- to 13-year-olds can enjoy regularly (18).
Stretching before and after exercise can help reduce the risk of injury, improve flexibility, increase circulation, and promote overall health. However, note that the type and timing of stretching varies between individuals depending on the exercise performed (19).
Children are recommended to get an hour of physical activity every day for their overall health and development. Aerobic exercises such as walking, running, jogging, and jumping rope are full-body exercises that improve cardiovascular and muscular strength. While planks, push-ups, front lunges and other strength exercises help to strengthen the core muscles and improve posture. Children need parental encouragement early on, and incorporating physical activity into family time is a great way to do that. You can create a weekly exercise schedule for kids at home or involve your kids in sports like soccer, badminton, basketball, or martial arts like karate to enjoy your fitness goals. You can even add music and dance steps to the exercise routine to get kids anticipating the time.
Considering the current lifestyle and eating habits, exercise is important for a child’s overall health and well-being. They can also help build confidence and ensure mental well-being in children. So, check out the infographic below to learn about simple exercises and their benefits for your child.
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Get your kids moving with this fun and easy exercise! Learn how to do abdominal and leg exercises at home with this useful video.
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10. Effects of modified graded exercise on trunk muscle activity in healthy adults: a cross-sectional study; ScienceDirect
16. Betsy Khoza and others; A randomized trial to investigate the effects of aerobic physical activity on symptoms of attention-deficit/hyperactivity disorder in young children; Journal of Abnormal Child Psychology (2016)
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Dr. Anuradha Bansal is a highly qualified pediatrician and neonatologist with 13 years of professional experience. Currently, she is working as an Assistant Professor in the Department of Pediatrics at PIMS Jalandhar. He did his MBBS and MD Pediatrics at GMCH, Chandigarh. After that, he honed his skills as a senior resident at MAMC, Delhi. He also received an IAP scholarship in… more
Sanjana completed her graduation in Pharmacy from Andhra University and post graduation in Management from GITAM Institute of Management. It was during his first job that he realized his writing talent and started working as a freelance writer. Later, he completely switched to content writing and has more than three years of experience as a full-time content writer. Sanjana’s article in… more
Swati Patwal is a Medical Practitioner, Certified Diabetes Educator (CDE) and mother of infants with over a decade of experience in various areas of nutrition. He started his career as the coordinator of the CSR project on healthy food and working life, which he provides to school children. He then worked as a nutrition faculty and clinical nutrition instructor at… more
Shinta is a biotechnologist with a keen interest in science and technology. He holds a Bachelor of Science in Biotechnology from Karunya Institute of Technology and Science and a PG Diploma in Neuroscience and Molecular Biology from Manipal University. In , Shinta writes about maternal and child health and well-being. Previously, he worked as a scientist for three years, developing… moreA 14-year-old
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