Spring is the "golden period for growing taller". Doing this can help children grow taller scientifically｜Science popularization time
In spring, everything revives. The lively and active children gradually took off their heavy clothes and couldn't wait to go outside to play and exercise. Taking advantage of this opportunity, parents should encourage and accompany their children more often to help their children develop good exercise habits.
Scientific exercise has many benefits. Continuing to exercise can exercise children's musculoskeletal tissues, promote growth and development, and is beneficial to height growth; it can help children enhance their physical fitness and immunity, and prevent diseases; it can temper children's will, enhance self-confidence, happy mood, and promote mental health; it is also beneficial For brain development, children become smarter.
Avoid weight-bearing exercise
Jumping and stretching exercises can exert vertical stress on bones, promote bone cell proliferation, and help bone development, thus promoting children's growth. However, when performing weight-bearing exercises such as weightlifting, using a larger weight will hinder the longitudinal growth of long bones.
Children are in the process of development, and their skeletal development has not yet been completely finalized. Blindly practicing weight-bearing exercises such as weightlifting and dumbbells may cause damage to articular cartilage, affect the differentiation and proliferation of cartilage cells, hinder bone growth, and ultimately be detrimental to body growth. . Parents should ask their children to avoid such sports as much as possible.
Scientific Movement Trilogy
A complete campaign includes three links: preparatory activities, formal activities and finishing activities.
Preparatory activities, also known as warm-up activities, refer to low-intensity physical exercises before the start of major physical activities, usually lasting 5 to 10 minutes. Choose brisk walking, jogging, etc. to "warm up" the various organs of the body and enter working condition in advance; do some flexibility and stretching exercises to increase joint mobility, improve muscle elasticity, and prevent sports injuries.
Formal activity The main physical activity of a sport. Aerobic exercises such as rope skipping, jumping on one foot, jumping on both feet, basketball, volleyball, and swimming, as well as anaerobic exercises such as pull-ups, long jump, and high jump, generally last for 30 to 60 minutes.
Cleaning up activities Moderate relaxation activities, carried out after the completion of major physical activities, can help the body return from an exercise state to a quiet state. It usually lasts 5 to 10 minutes, and the activity content is similar to the preparatory activities, including low-intensity exercise such as brisk walking and jogging and various stretching exercises.
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It is important to measure your child’s height and weight regularly
A child's height and weight can reflect the level of physical development. Parents should regularly measure their children's height and weight, keep abreast of their children's physical development levels, and monitor dynamic changes in growth and development. It is recommended that children self-measure their weight at least once a week and their height once a quarter.
Appropriate height and weight growth are a reflection of a child's nutritional balance. The physical development of school-age children mainly goes through three stages:
In the relatively stable period before puberty, growth in height and weight continues and is stable. Children's height increases by 5 to 7 centimeters per year, and their weight increases by 2 to 3 kilograms.
Rapid height and weight growth during the growth spurt period is one of the main manifestations of adolescence. When entering the growth spurt peak, the height can increase by 10 to 14 centimeters in a year, and the weight can increase by 8 to 10 kilograms in a year;
The growth arrest period begins in mid-to-late adolescence, when height and weight generally gradually stop increasing significantly.
Children who grow slowly, are malnourished or are obese should go to a regular hospital for bone age testing and other clinical examinations as soon as possible so that problems can be discovered in time and treated accordingly.
Author: Zhang Yimin, expert in the National Health Science Popularization Expert Database and director of the Key Laboratory of Sports and Physical Health of the Ministry of Education at Beijing Sport University
Cao Ruoxiang, chief physician at Beijing Center for Disease Control and Prevention
Planning: Wang Ning
Editor: Fan Hongyan
(Healthy China WeChat public account)