Sport for children: tips for parents

Sport and exercise are crucial to ensuring healthy development in children. Physical activity affects a range of functions in the human body. An active lifestyle boosts the immune system, supports the development of strong, healthy bones and muscles, and it’s good for the cardiovascular system.

The benefits of exercise in children go beyond physical development – it also has a positive impact on psychological well-being. Research has shown that children of primary school age benefit from being physically fit. Exercise improves blood flow and stimulates the formation of new nerve cells in the brain. This means: children who are physically active find it easier to concentrate. What’s more, exercise boosts children’s general well-being.

Exercise in childhood can often influence health and attitudes to physical activity later on in adult life. A lack of exercise in children also poses considerable health risks. Developmental problems, bad posture and reduced mental capabilities are just some of the potential consequences. So getting sufficient exercise as a child is an important foundation for leading a healthy lifestyle as an adult.

When selecting a form of sport or exercise for your child, think about what they enjoy doing and what will help them develop a broad range of cognitive and motor skills. Your child’s age and developmental level are important here. Any physical activity that is varied, fun and that gets your child moving is ideal. Your child will develop confidence in their own body as well as stamina and strength – a good basis for trying different sports as they grow.

Children are curious and have a natural urge to move. Give them the opportunity to act on this urge and try out a range of activities and hobbies. Over time, children develop their own interests and preferences. Encourage them to try different sporting activities wherever possible. Support them in their choices and be patient, even if it takes them a while to find “their thing”.

Tip: many clubs offer special courses for children’s sport, where kids can learn about different sports and have fun at the same time. Children can often have a taster or trial training session before signing up. Ask at your local sports club for more information.

Activities for young children

Children aged between one and three benefit in particular from any activity that involves a lot of movement. By moving their bodies, they learn how to use them properly and explore the world around them. Early physical activity in children is important for developing skills such as dexterity and coordination. The best way you can support this developmental process is to create an environment that encourages your child to explore while still offering them a sense of security. Ideally, you will be guided by your child and their needs. You could try some of the following activities for children:

• Free play: Unstructured, active play such as running, jumping, catching and climbing in the playground allows children to experiment with movement independently.
• Gymnastics for toddlers: Age-appropriate exercises on small apparatus at toddler groups or gymnastics classes for little ones are a fun way to develop motor skills.
• Games based on music and movement: Children’s dance classes and games for children that encourage movement combine music and physical activity and strengthen children’s sense of rhythm.
• Swimming: Accompanied by their parents, children can get used to being in the water and build up their confidence.

Activities for children aged four and up

Children between the ages of four and six need at least 180 minutes of physical activity every day. Encourage your child to do sport and exercise with children of a similar age. This will help them develop their social skills and give them a sense of belonging. You could sign them up with a sports club, for instance. Suitable sports for girls and boys in this age bracket include:

• Gymnastics: A variety of exercises for children promote flexibility, coordination and body control.
• Kids’ yoga: Yoga for children uses a range of kid-friendly poses to improve balance and concentration.
• Ballet: This is an enjoyable way for children to develop their sense of rhythm and improve their posture.
• Simple ball sports: Sports like football and handball teach children about teamwork and help them develop their motor skills.
• Horse riding: Riding horses teaches children a sense of responsibility and improves their balance.
• Swimming: Around four or five is the ideal age for children to learn how to swim. By that stage they will normally have developed the level of awareness they need to learn new strokes.
• Ice skating: Children can improve their sense of balance and coordination on the ice.

Sport for children aged six and up

Children of primary school age should be getting at least 90 minutes of physical activity every day. Exercise is also the perfect antidote to all those hours spent sitting in the classroom. Aim for a good mix of intense and moderate exercise in your children’s sporting activities. It’s a good idea to add in more intense exercise targeting the major muscle groups on two or three days a week. This will help your child develop strength and stamina.

Children’s bodies develop significantly from the age of six. At this age, many kids show a keen interest in a particular sport. Encourage your child to try out different activities, and be patient. Remember, it might take a few attempts before they settle on a particular sport. Below are some of the most popular sports for children:

• Team sports: Basketball, volleyball and hockey help children develop coordination, speed and tactical thinking. Teamwork  also promotes social and communication skills.
• Martial arts: Martial arts for children improve concentration and body control. Disciplines such as judo, karate and boxing teach children to treat each other with respect.
• Athletics: Children learn how to run, jump and throw, a good basis for many other sports.
• Individual sports: Golf is a good option for children looking for a calmer alternative to more energetic sports. Tennis and badminton are ideal for children who thrive in smaller groups.
• Archery: Focusing on a target promotes the development of fine motor skills in children. Archery also requires patience, dexterity and composure.

The first few years of a child’s family life often determine their approach to physical activity. As a parent, you have an important role to play here. Your own physical activity habits influence your child’s relationship with exercise. By including exercise in your daily routine, you act as a role mode to your child and give them a positive image of sport. The following tips can ensure your child is active every day:

• Plan active family days out: Regular outdoor expeditions offer a variety of ways for the whole family to get active. A bike ride with children promotes stamina and a sense of togetherness. Parks and public gardens are great for running around and often feature other sporting facilities for children such as table tennis tables and basketball courts.
• Make exercise part of your routine: Walk your children to school or the supermarket – when you allow enough time, these everyday routes are a great opportunity for exercise.
• Encourage free play: The best way for children to act on their natural urge to move is with free play. A home with space set aside for indoor pursuits can support the development of your child’s motor skills. Simple toys such as balls, ropes and cloths encourage creativity and independence.
• Incorporate movement games into your daily routine: Classic games such as hide-and-seek and tag are generally fun for children of all ages. Try an obstacle course in your home or out in the garden – your kids will relish the challenge! Alternatively, dancing together to your favourite music makes exercise fun and bring parents and children closer together.

By showing an interest in sport, you can encourage your children to be more physically active. So start teaching your kids about exercise at any early age – to lay the foundations for a healthy lifestyle.