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Activity guidelines 5-18yrs

 




What is the amount of physical activity for children and young people aged between 5-18 do to stay healthy?

Should young people do three types of physical activities each week to stay healthy or to improve their health, and these activities are: aerobics, exercises strengthen muscles and bone strength exercises.

Your age determines the amount of physical activity you need to do on a weekly basis. Click on the links below for recommendations pertaining to other age groups:
Physical activity for young people between the ages of 5-18

To maintain a basic level of health, to children and adolescents between the ages of 5-18 to do the following:

At least 60 minutes (1 hour) of physical activity on a daily basis, and should be a combination of moderate-intensity aerobic activity, such as brisk walking, and high-intensity aerobic activity, such as running.
These should be sports activities include muscle strengthening exercises, such as push-ups, and bone strength exercises, such as running three days a week.

 It can be for many of the high-intensity aerobic exercise help you meet your needs weekly from special exercises to strengthen muscles and bones such as jogging, jump, gymnastics, martial arts and football.

Any exercise can be considered moderate intensity aerobic exercises? As an example of activities that require moderate effort for most young people mention the following:

• Walking to school
• playing in the playground
• skiing on the board
• skiing, ski boots
• Take your dog for a walk walk
• Whether riding a bike on level ground or with a little bit of heights

Moderate-intensity aerobic exercises meant to make a sufficient effort to raise the heart rate and the secretion of some race. To find out if you exercise heavily moderate aerobic exercise Valmkies is the possibility of talking but not being able to sing a song.
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Any exercise can be considered high-intensity aerobic exercises? As an example of activities that require a high effort for
For most young people mention the following:

• Playing pursuit
• bio-dance
• Aerobic Exercise
• jogging
• Gymnastics
• playing football
• martial arts, such as karate
• ride a bike quickly or on uneven ground

It means aerobic exercises with high intensity that breathing became difficult and rapidly, and that the heart rate has also risen slightly. If you are practicing at this level, you will not be able to say more than a few words without stopping to take a breath.

Any mind exercises can strengthen the muscles exercises?

For the young, mean muscle strengthening exercises that require them to raise Jsdham weight or effort against the resistance exercises, such as climbing the rope.

As an example of muscle-strengthening activities for children mention the following:
• Games such as tug of war
• swing on the bars playground equipment
• Gymnastics
• ropes or climbing trees
• stomach exercises
• sports such as gymnastics, football, basketball and tennis

As an example of the strengthening of the appropriate muscles for most young people mention the following activities:

• stomach exercises
• Push-ups
• Gymnastics
• Resistance exercises with sports ligaments, weights or the weights manual machines
• rock climbing
• sports such as football, basketball and tennis
On children and young people to participate in activities appropriate to their age and sports levels.

Any mind exercises can strengthen bones exercises? Perform exercises to strengthen bones influence or application of force on the bones
Which helps in the growth and strength.