Kula da jiki da kwakwalwar makaranta da lafiya tare da yawancin ayyukan jiki.
Shin yaro ya gudana, wasa, ya motsa don akalla minti 60 a rana? Ga 'yan makaranta, ayyukan jiki (kuma ya zama) fun, amma suna da muhimmanci. Yara wannan shekarun yana buƙatar sa'a kowace rana don yin aiki mai karfi don zauna lafiya da lafiya. Dole ne a rabu da lokaci a tsakanin tsaka-tsakin mahaukaci , ƙarfin muscle , da kuma ayyukan karfafawa na ƙasashe.
Karancin gajere na minti 10 ko 15 zuwa ga wannan yau da kullum, don haka ka tabbata cewa yaro yana da damar dama ga ayyukan jiki kafin, lokacin, da kuma bayan makaranta.
Ayyukan jiki a Makaranta
Kwararrun suna da mahimmanci, amma haka yana neman lokaci don dacewa. Lokacin da yara suna da damar yin wasa da wasa kafin makaranta da kuma lokacin hutawa, suna mayar da hankali da yawa kuma suna da ƙasa a lokacin aji. Brain karya yana taimaka. Ilimin jiki (PE) yana ba da dama don motsawa a lokacin makaranta. Har ila yau, ya yada yara zuwa sabon wasanni da wasanni kuma ya gabatar da muhimmancin halayen kiwon lafiya.
Amma ba kowane yaro ya isa ya isa lokacin lokacin PE ba:
- Kusan jihohin biyar (Alabama, Florida, Louisiana, New Jersey, da Oregon) tare da Gundumar Columbia na buƙatar tsawon shekara guda 150 a cikin makarantun sakandare.
- Kasashen Amurka guda takwas ne kawai ke buƙatar makarantun sakandare don ba da izini a kowace rana.
Ƙungiyar Lafiya da Masu Ilimin Kayan jiki, a tsakanin sauran kungiyoyi, sun bada shawarar akalla minti 150 na PE a mako ɗaya don malaman makaranta - wannan na nufin kusan minti 30 a rana.
Har ila yau, ƙungiyar ta bukaci makarantu su tsara akalla minti 20 na kowane lokaci kowace rana. Idan makarantar yaron bai cika waɗannan manufofi ba, tambayi babban ko makarantar makaranta suyi la'akari da canje-canje. Kuma nemi hanyoyin da za su taimaki yaro ya kasance a waje a cikin makaranta.
Makaranta-Age Ayyuka na jiki: Matasa Wasanni
Da farko a makaranta na farko ko 6 ko 7-mafi yawan yara suna da daidaituwa ta jiki da kuma kula da su, da ƙwarewar fahimtar dokoki, wanda suke buƙatar yin wasanni da aka tsara.
Bayan 'yan shekaru baya-tsakanin shekaru 10 da 12-mafi yawa zasu iya karɓar matsa lamba na tawagar .
Zaka iya taimakawa yaro ya sami aikin yau da kullum ta hanyar wasanni da ayyukan haɓaka idan waɗannan sun dace da jadawalinka da kasafin kuɗi. Bincika kundin karatu da wasanni na wasan kwaikwayon da zafin jiki na kwantar da hankula, gina gwaninta, wasa mai kyau, kuma mafi yawa, fun. Ka tambayi yaron abin da yake sha'awar shi, kuma ba shi zarafi don gwada abubuwa masu yawa. (Wannan na nufin barin shi idan ya gano aikin ba shi ba ne.) Kuna iya mamakin abin da ya ke da kyau a kuma yana so ya yi!
Idan yaro yana jin daɗin wasanni na wasanni, gwada:
- T-ball, baseball, ko wasan kwallon raga
- Ƙwallon ƙafa (na cikin gida / waje)
- Wasan kwando
- Hockey (kankara, bene, ko filin)
- Wasan kwallon kafa
- Wasan kwallon raga
- Cheerleading
Idan yaro ya fi son ayyukan mutum, la'akari:
- Ice skating
- Track da filin, ko kuma shiga cikin kujerar gudu ko tseren 5K
- Iyo / ruwa
- Dance
- Rundun dawakai
- Martial arts
- Gymnastics
- Yoga
- Golf
- Tennis
- Hawan dutse
- Gudun kankara, kankara, ko jirgin ruwa
Makaranta-Age Ayyuka na jiki: A Home
Samar da yara tare da lokaci da sararin samaniya don taka rawa kamar yadda zaka iya. Ƙarfafa kuri'a na ayyuka daban-daban na jiki. Hadawa da shi yana taimakawa yara barin yin damuwa, kuma yana taimakawa wajen aiki da yawa kungiyoyin muscle.
Jaddada motsa jiki da motsi (ba gasa ko "ya kamata") ba. Gwada waɗannan maganganu na kwantar da hankalin iyali waɗanda suke da sauƙi da dama ga yara da yawa da yawa:
- Walking ko hiking (sa shi mafi ban sha'awa tare da geocaching)
- Biking ko layi a cikin layi
- Ziyarci filin wasa
- Fitar da igiya ko yi wa hula wasa
- Playing kama ko Frisbee
- Wasannin wasanni na waje kamar tag ko kickball
- Wa] anda ke cikin raye-raye
- Gudun a cikin sprinkler, yadu da juna tare da tiyo, ko sauran ayyukan wasan kwai
- Slingding ko dusar ƙanƙara
Sources
SHAPE Amirka - Jama'a na Kiwon Lafiya da Masu Ilimin Harkokin Kasuwanci da Harkokin Kiwon lafiya. 2016 Shafi na rahotanni na kasa: Matsayi na ilimi na jiki a Amurka , Afrilu 2016.