Here’s how to exercise for kids in winter

For children, proper sports in winter can not only enhance their physical fitness and prevent diseases, but also exercise their willpower! As a parent, how can you help your children carry out physical exercise correctly in winter? What sports are suitable for carrying out in the cold winter? What should you pay attention to when doing winter indoor and outdoor sports? There are many benefits of exercising in winter 01. Enhance the ability to withstand the cold. Exercise in winter. Because the muscles are constantly contracting, the heartbeat is accelerated, the breathing is deepened, the metabolism is strong, and the heat generated by the body increases. At the same time, it will also enhance the excitability of the cerebral cortex, allowing the temperature regulation center to adjust body temperature sensitively and accurately, adapt to cold environments, and improve children\’s ability to withstand the cold. Benefits of children\’s physical exercise at home, a complete set of fun sports meeting project videos, 39 lessons, 02 to promote growth and development. Physical exercise in winter can improve children\’s blood circulation, promote the body\’s absorption of calcium, phosphorus and other elements, and contribute to the growth and development of bones. 03 Exercise cardiopulmonary function. Children exercising in winter can speed up blood circulation, strengthen metabolism, develop heart muscle, and strengthen contractility. During children\’s exercise, muscle activity requires the consumption of a large amount of oxygen and the discharge of more carbon dioxide, so the respiratory organs need to work twice as hard. Over time, the range of thoracic activity expands, the lung capacity increases, and the minute ventilation volume in the lungs (that is, the ventilation volume per minute) ) increases, enhances the function of respiratory organs, and has a good effect on preventing common respiratory diseases. Although winter sports have many benefits, in a cold environment, the body is in a state of contraction and protection, and the risk of sports injuries will also increase compared with other seasons. Muscle strain Muscle strain is an injury caused by a sharp contraction or excessive stretching of a muscle during exercise. The general symptoms include pain in the injured area, local swelling, muscle tension or cramps, obvious tenderness, and hardness to the touch. Reason: Under cold conditions, the muscles of the human body are stiff and the flexibility of the joints is poor. Due to improper preparation for activities, muscle strains or joint contusions are easy to occur. Strain of the hamstring muscles is the most common. The thigh adductors, lumbar back muscles, rectus abdominis, triceps surae, upper arm muscles, etc. are all prone to muscle strains. Ligament injury Ligament injury refers to joint ligament injury caused by excessive joint movement under the action of indirect external force. Common injuries are ankle sprain, knee medial ligament strain, and knee anterior cruciate ligament injury. Reason: When the body is in a cold environment, the nerves that regulate body temperature are excited, causing the skin blood vessels to contract, and the skin blood flow and blood flow speed will be reduced, which will in turn cause muscle contraction, produce chills, accelerate cell metabolism, reduce heat dissipation, and increase Thermogenesis. At the same time, the nerves that regulate motor control will be inhibited, resulting in decreased proprioception, resulting in reduced balance stability and control capabilities. Therefore, joint proprioception will decrease during activities or sports, and joints may easily move beyond their range, leading to ligament damage. Causes of joint stiffness: In a cold environment, due to poor blood circulation, the end joints of the upper and lower limbs will become stiff, which is manifested as cold hands and feet and reduced flexibility. When shivering and heat are produced, the muscles are in a state of contraction. At this time, the joint space will be slightly reduced. When activity begins,, the joints may snap, and at the same time, the contraction and tension of the muscles will affect posture abnormalities, discontinuous movements, and changes in movement patterns. Injuries are common during winter sports, so parents need to keep the following things in mind. Choose a suitable winter sport. Skiing is a winter “limited model”. Skiing is a must-have sport for children and teenagers. Skiing is a recreational and relaxing sport, and skiing every week can also produce certain fitness effects. Skiing, like running and swimming, is an aerobic fitness exercise that can enhance cardiopulmonary function. Not only does skating have a good-looking posture, but it can also have a certain effect on weight loss and body shaping. Like skiing, skating is also an aerobic exercise. But the attire for skating is very different from skiing. When skating, children should wear clothing that is stretchy and not too thick. Depending on the type of skating (figure skating, ice hockey and speed skating), you need to choose the corresponding skates and wear protective gear. Jogging As one of the most common forms of exercise, jogging is also suitable for winter. Jogging has a protective effect on maintaining good heart function and preventing heart function decline. However, it should be noted that the jogging speed should not be too fast, and the speed should be maintained at a uniform speed. Subjectively, there should be no discomfort. Objectively, it is appropriate to control the heart rate per minute at 180 minus your age. Teenagers with good physical fitness can increase the intensity appropriately. Hiking outdoors is definitely a test of physical strength and willpower. During outdoor hiking, hikers may encounter various extreme weather conditions and need to learn essential survival skills in advance and carry professional hiking equipment such as tents, sleeping bags, fire-making supplies, etc. In addition, hiking in winter consumes more physical energy than in other seasons, so you need to prepare sufficient high-calorie fast food and cold-proof supplies. It is important to fully warm up. In cold weather in winter, the viscosity of human muscles and ligaments increases, the elasticity and stretchability of muscles decrease, and joints become stiffer. If you start exercising directly without warming up, it is easy to cause muscle strain and joint damage. Therefore, before winter sports, you must carry out more sufficient preparation activities than usual to maximize the performance of muscles and joints. In the past, when the temperature was suitable, the time we spent preparing for exercise before exercising was generally 10 to 15 minutes. In cold weather, the time to prepare for activities should be increased to 20 to 25 minutes, or until the body starts to heat up and sweat slightly. until. Choose the right weather In winter, we only recommend sunny weather for outdoor sports. If you encounter strong winds, haze and other weather conditions, due to the dry climate and low air pressure, there are many inhalable particles in the air at this time, and you need to breathe deeply during exercise, which is likely to cause a large amount of harmful substances to enter the body, causing respiratory tract and other Organ diseases. Therefore, it is best not to participate in outdoor activities under strong winds, haze and other weather conditions, and stay indoors where the air is relatively clean. Have you acquired all these sports knowledge? This winter, let’s make your children healthier and happier with some fun exercise!