Fitness Guide for Students to Stay Fit & Healthy

There is a very old and famous saying “Health is Real Wealth” and it applies to all ages including kids or students. Students will be able to perform better if they have a healthy body and mind. Taking care of a fitness is a challenging task specially when you have so many lectures to attend, different study sessions, maintain social life, etc it’s difficult find time for fitness.

Finding time for fitness is challenging but not impossible. Embed fitness in your daily routine just like eating. Fitness should be a routine for everyone. Starting a fitness journey is tough but you will start enjoying it once you see the good results.

Fitness is extremely important for students and each student must have his or her personal fitness routine in order to stay healthy and perform daily school work efficiently. The fitness routine vary depending on the age and body type, every children must do some sort of physical activity.

Getting children and young ones into doing physical activity is a challenge in today’s world because everyone is so busy playing video games, etc.

Let’s understand what type of physical activity children and young people can do:

There are two type of physical activities that can be done each week i.e.

• aerobic exercise
• exercises to strengthen muscles and bones

Here is what Children and young people aged 5 to 18 could do:

• do at least 60 minutes of moderate or vigorous intensity physical activity a day across the week. Choose an activity depending on your body’s capability.
• never spend too much time on sitting or lying down. If you find yourself sitting for a long time then break it up with a walk or some activity.
• take part in school’s sports and athletic programs to develop movement skills, muscle, etc.

What is a Moderate Activity?

Moderate intensity activities are the ones which will raise your heart rate, you will breathe a little faster, and feel warmer.

There are a variety of moderate activities that can be done across the week. Following are some of the examples, choose the activity as per your body’s ability.

• walking or walking the dog
• cycling
• skipping
• swimming
• dancing
• skateboarding or rollerblading
• football or tennis
• jumping, running, catching

Keep Safety into Consideration

• Every student is different and each has its own limitations. If you have a health condition then make sure to medical advice about exercising.
• choose the exercise or activity that is suitable as per your age, ability and experience

Make sure to use safety equipments

• Children should stay away from weight training, however, young people can use weights for resistance exercise under the supervision of a qualified trainer who can guide and supervise them
• The whole point doing exercise is to enhance your fitness level so make sure to take safety into consideration so you won’t injure yourself.

Physical Activity Ideas for Pre-Schoolers (aged 3 to 4)

Pre-Schoolers should be involved in at least 3 hours of physical activity spread throughout the day including outdoor play.

Children should not be inactive for longer periods except when they are sleeping.

These days children are spending way too much time on watching tv, playing video games, watching reels or shorts on social media, etc. These activities are not good for kids when done for longer durations.

Parents should make sure to limit their child screen time and let him or her play outside.

Following are some of the physical activities that can be done by Pre-Schoolers

• jumping
• walking
• dancing
• playground activities
• skipping
• playing with blocks, etc
• outdoor activities
• throwing and catching
• riding a bike

It is the responsibility of parents to create environment where kids are encouraged to do a physical activity. As a parent you must be involved and play with them.

School District Sports & Athletic Programs

Most of the school districts have their sports and athletic programs for the overall development of students. Each student must participate in sports program for their well being and fitness.

If you are good in a certain sport then you can even pursue it and make a career out of it.

Playing sports should be mandatory for everyone. When I was in school, sports used to be an optional which is not a good practice. It is also the responsibility of a school district to ensure all students are fit and healthy. There are many good school systems who gives equal attention to sports and athletic programs.

Focus on Overall Development

To enjoy life to the fullest you must be good in academics and you must have a fit or healthy body/mind. Many students does this mistake of only focusing on academics and not their health which should not be the case.

Students must give equal importance to their health as well. In fact your academic performance will improve if you have a healthy body and mind. A healthy person is likely to remain calm under pressure situations and handle them better.

So for the overall development focus on both academics and your health.

Advantages of Fitness

There are numerous advantages of getting into fitness and healthy lifestyle such as:

• improved sleep which is so much important
• less stress and tension
• you will be able to handle pressure better
• feel less tired or fatigue
• it boost mental health
• healthy weight management

Every person must have a fitness routine for longevity. Make efforts to take care of your health and your good healthy will reward you so much that you can’t even imagine at this point.