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Healthy Learning: 8 Ways to Stay Fit at Home

12 August 2021

For many children, Fall hasn't felt like "back to school." Instead, many people are staying at home and taking online classes indefinitely. However, there is another disadvantage: a child's opportunity to be physically active. Researchers studied the physical activity and its impacts on society, and according to findings:

The pandemic worsens health discrepancies among children and significantly influences physical, social, and intellectual development.

Childhood obesity is a persistent issue that has been intensified by conditions unrelated to the COVID-19 pandemic. Maintaining physical activity for children throughout this time is critical in preventing obesity in children. On a population level, we see decreased physical fitness, distorted dietary habits, such as too much calorie intake, and increased anxiety and stress, all of which raise the chances of obesity. Children may be more vulnerable due to a lack of individual freedom.

Physical activity could be integrated into distance learning, and schools inviting back students can implement regular exercise into the curriculum.

Children can perform various movements in an enclosed space, including jumping jacks, squats, chair dips, stretching poses, and arm circles. Due to disease transmission fears and budgetary constraints, some districts have had to suspend physical education. Because many activities can be practiced independently, this is a perfect time for programs that are permitted to continue emphasizing skill-building and education techniques. Activities involving balls should be approached cautiously because they can roll away, forcing students to break physical distance to fetch them. Setting realistic expectations for how students should behave and implementing structured disinfection of equipment between students.

What about those still learning distantly?

When coupled with a healthy diet, regular physical activity can help your family stay physically, emotionally, and mentally healthy while staying most of the tie at home and children learning virtually during this pandemic. It is critical to encourage children to move their bodies for overall fitness and mental health, and brain development. Regular exercise has improved feelings of stress, discomfort, and even sadness during difficult times.

Furthermore, exercise prevents weight gain and has immune-boosting properties that aid in the fight against infectious diseases such as COVID-19 and the flu.

The Centers for Disease Control and Prevention (CDC) recommends 60 minutes of physical activity per day for children ages 6 to 17. Physical activity should be encouraged for children aged 3 to 5 throughout the day.

Here are some suggestions for keeping your entire family, particularly children, active and healthy while learning remotely.

Keeping Healthy and Active Through Learning From Home

While kids may not be relocating from one classroom to another or to and from lunch and break time, a virtual or remote learning environment can still provide most of the same support as a traditional school or classroom. Check in on how children are feeling physically throughout the day, and keep an eye out for sedentary habits. Make sure that they are fueling their bodies with healthy foods and maintaining their day with physical activities and play.

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Mind the posture all day

Encourage children to get some height under their seat if they notice slouching, especially sitting on the floor. A pillow, folded blankets, or fitness blocks can be used for this. This enables to lengthen the spine, which can relieve lower back pain and promote better posture. Children can refresh and realign themselves by moving and stretching.  

Standing desks promote healthy posture and render movements and physical activities convenient to transition to all through while learning.

Electric standing desks are much smoother to use because elevating the tabletop of this desk only requires the press of a button. Check out FlexiSpot for standing desks that are appropriate for children and growing teenagers.

Family activities

If the entire family participates in an activity, the children will be more inspired. Family strolls, bike rides, yoga sessions, and backyard games are just a few ways your family could get some exercise together.

Active breaks

To recharge the mind and body, take active brain breaks throughout the day. Get the wiggles out together by watching an online video or listening to music and allowing your bodies to move. You can also incorporate mobility into lessons to promote active learning. Many schools and other community groups offer virtual fitness videos for kids, and many fitness studios and gyms offer virtual streaming classes.

Laughing dad holding baby while playing football outdoors

Outdoor recess

Take a nature walk to get some fresh air, or kick around a soccer ball to develop new skills. Make use of this time to break up the day and make room for more recreational activities. Teach your child or teen to go outside whenever applicable, whether it's a quick stroll around the neighborhood or a game of catch with a sibling or pet dog. A full workout can be completed in a series of 10-minute outdoor physical exercises.

Create a schedule

Having set times for your children to use their electronic devices can significantly affect the amount of time they spend on them.

Creating an electronics scheduling system helps promote an environment that compels us to seek out other activities to fill in the gap when we are bored.

It will aid with any virtual learning and ingrain boundaries for your child, so they recognize when it's school time and when it's playtime.

Fitness challenges

Set an age-appropriate exercise goal with your children, such as five bike rides each week or 50 push-ups in a row, to encourage them to stay active.

Assign chores

Chores like pulling weeds, lawn care, washing the car, and mopping out the garage offer lots of opportunities for kids to gain muscle and burn calories. Consider giving your children age-appropriate chores that help them complete housework.

Women and little boys have a healthy snack

Nutrition at home

Maintain a routine for your children and set aside time for snacks and meals. Use these opportunities to speak about the mind-body relationship and get kids learning about the influence of food and how it sustains our bodies so we can do the things we enjoy. Spend some time delving deeper into food by taking the kids in the kitchen and preparing food together. When our children are at home, it is crucially significant that they try to establish or keep healthy eating habits that correspond to their ability to exercise. Here are a few convenient and simple snack ideas with numerous health benefits.

  • Veggie Sticks: Veggie sticks are high in nutrients such as Vitamins A, C, D, and B6. B6 is essential for maintaining healthy metabolic processes and aiding in brain growth during pregnancy and infancy. This delectable snack is made with all-natural ingredients, has no trans fat, and comprises 30% less fat than your go-to chips.
  • Peanut butter and celery: Celery is an excellent choice because it is full of nutrients and contains only about 10 calories per large stem. Celery aids digestion lowers blood pressure and contains vitamin A, perfect for keeping your eyes healthy.
  • Walnuts: This nibble is a great way to increase cardiovascular health while also feeling full. Walnuts are high in omega-3 fatty acids, which have been shown to reduce artery inflammation and oxidation.

For so many of us, the pandemic has presented historically unprecedented dilemmas. Children's safety and well-being must be prioritized, especially for those facing significant challenges.