पढ़ोगे -लिखोगे तो बनोगे नवाब, खे लोगे -कू दोगे तो होगे खराब..

। ये कहावत अब गु जरे जमाने की बात हो

गई है ।

पढ़ोगे -  खे लोगे  तो बनोगे नवाब !

This is the newest trend observed among children as in this world, a child’s growth in every sector
helps him/her achieve anything in life. Why studies are important is not that big of a debate but why
sports and other physical activities important in a child’s life, let’s talk about that.

Appropriate practice of physical activity assists young people to:

 develop healthy musculoskeletal tissues (i.e. bones, muscles and joints);

 develop a healthy cardiovascular system (i.e. heart and lungs);
 develop neuromuscular awareness (i.e. coordination and movement control);
 maintain a healthy body weight.
 they will develop healthy bones, muscles and joints
 they will develop healthy heart and lungs
 their coordination, strength and muscle control will improve
 they will maintain a healthy body weight
 their body will become more flexible
 their balance and posture will improve
 their brain will develop vital connections, leading to improved concentration and thinking
skills
 they are less likely to develop chronic diseases, such as heart disease and type 2
diabetes.

There are several types of exercises too and they help your child to develop in a better way. Broadly,
they can be divided into three types. They are:

1. Endurance
Endurance or aerobic activities - activities that involve continuous movement of large muscle groups
- increase heart rate, cause breathing to quicken, and make you work up a sweat. They are
important for development of a healthy heart and lungs. 
Endurance activities can be lots of fun - and they don't have to be competitive. Help your children
choose the right activities for them. Here are a few examples: 
 Kho-Kho, skating, cycling
 Swimming, dancing  
 Jogging, skipping, playing tag, cycling, dodgeball  
 Hockey, football, soccer, basketball    

2. Flexibility
Activities that encourage children to bend, stretch and reach promote flexibility. Having adequate
flexibility allows children to participate in daily activities without pain or restriction from their
muscles or joints. 
Being flexible promotes good posture, reduces muscle stiffness and soreness, increases relaxation
and minimizes risk of injury 

Flexibility Activities 
 Active play on a playground 
 Digging in the garden or at the school, raking leaves
 Gymnastics (कसरत), dancing, wall climbing 
 Yoga, skipping, stretching routines

3. Strength
Working against a resistance helps children build stronger muscles. Adequate muscular strength
allows kids to deal with the demands of daily life without excessive stress on their joints and
muscles. 
Activities that build strength promote strong bones, muscles and good posture, improve the ability
to lift and manoeuvre objects and obstacles and enhance healthy growth and development. 
Strength activities to promote strong bones and muscles include: 
 Lifting and carrying things like groceries, garbage and garden waste 
 Raking leaves, climbing stairs 
 Gymnastics, doing sit-ups and push-ups 
 Playground activities: monkey bars, climbing ladders, scaling poles 

RECOMMENDED ACTIVITY SCHEDULE

Birth to 1 year: moving on the floor from birth (including 'tummy time', when

you place your child in a safe place, such as a play mat on the floor)

1 to 5 years: at least 3 hours of being physically active, spread throughout the

day

5 to 12 years: at least 60 minutes of moderate to vigorous physical activity every

day.

This should include a variety of aerobic activities as well as activities that

strengthen muscle and bone.

Children should also limit the amount of time they spend sitting, and those aged
over 5 should spend no more than 2 hours a day in front of a screen. This
recommended maximum screen time drops to 1 hour for children aged 2 to 5,
with no screen time at all recommended for children under 2.
WAYS TO ENCOURAGE YOUR CHILD

 choose activities your child likes and that are fun

 make sure there's lots of variety and your child tries different things
 build physical activity into your child's day – for example, by walking to
school, washing the car or helping in the garden
 reward your child with an activity like a visit to the park rather than with
screen time
 praise and encourage your child
 be active yourself and involve the whole family.

Personally, let me tell you my story. My parents were always active in my childhood. They always
looked into which activities and sports I was into. It was then that I developed interest in sports. And
just like that even the ideals like Virat Kohli, PV Sindhu must have been encouraged to play sports by
their parents. Similarly, we plead you all to take active participation in your child’s life and give them
the chance to grow in all areas. Exercise just like studies is very important. The ending of the
document will be the same as the beginning:

पढ़ोगे -  खे लोगे  तो बनोगे नवाब !