Body posture and its role in child development and proper exercise
By observing children of different ages, we notice differences in their body structure and the way they move. They result, inter alia, from individual biological development, habitual assumption of different positions, different levels of physical activity in children, eating habits or mental state. These differences are characteristic of different age groups and - what is important - have a direct impact on shaping the body posture.
Correct body posture
There are at least several definitions of proper posture. One of them states that "it is a harmonized arrangement of individual body segments relative to each other, the maintenance of which requires minimal tension of the muscular and nervous systems" (Ambros 1962). Proper posture can also be understood as that which "occurs in a sufficiently large percentage of healthy individuals in a given population, within a given age group" (Kasperczyk 1992).
Expert advises
Our body posture develops and changes throughout our lives. The period of early childhood (from birth to around 6 years of age) is the time of the fastest motor development and the greatest mobility of a child. In the younger school age (around 6-12 years of age), the need for physical activity in children is still high. This is the time when a child develops the ability to control movement and the economy of movement. Hence, at an early school age, corrective classes are organized for children, the main purpose of which is to correct posture defects. The period of sexual maturation (12-18 years of age) is the stage of disturbed motor development. The dissonant, accelerated growth of individual parts of the body, overwhelmingly, can result in movement clumsiness and reluctance to move.
Correction of posture defects
The milestones in children's development are considered to be: age 5, the first peak of motor skills, and age 12, the second. Therefore, it's crucial to develop good posture habits in young children, for example, through corrective gymnastics for children, and then to maintain this posture throughout their development. This is crucial because two critical periods in posture development can also be observed during school time . The first occurs at age 6-7 and is associated with the emergence of the need to sit at school desks for several hours. This is why many schools offer corrective classes for children, designed to eliminate bad habits and thus help correct postural defects. The second critical period is associated with the pubertal growth spurt and occurs between ages 11-13 for girls and 13-14 for boys.
Expert advises
Correct body posture is shaped not only by habits, but also by appropriately selected physical activity, maintaining correct postures while doing homework, sitting at school, while playing in a sitting position or spending time in front of the TV or computer. Sometimes it is also worth thinking about corrective gymnastics for children, which will certainly help toddlers learn to maintain a proper body posture. Any deviation from the correct posture pattern for a given age may affect the functioning of the child's entire body, which translates into changes in his appearance or level of physical activity. That is why it is so important, at the right stage, to correct our child's posture defects.
A beautiful figure and, consequently, correct body posture not only ensure stability and proper functioning of internal organs , but are also a source of mental and physical comfort.
Benefits of physical activity
Physical activity is necessary for everyone, regardless of age, but it is especially essential for children and adolescents. It influences proper physical and mental development, contributes to building proper posture, and maintains good health. Developing healthy movement habits from an early age contributes to the proper development and maintenance of the musculoskeletal, circulatory, and respiratory systems, proper body weight, coordination, and movement control. We should remember that, if necessary, corrective activities for children can be used to foster healthy movement habits. However, under no circumstances should a child's physical activity be restricted, as this can adversely affect or even delay their development.
Principles of proper exercise performance
"Exercise can replace almost any drug, but no drug can replace exercise"—these words of Wojciech Oczko take on particular meaning today. Physical activity can be achieved through various forms of exercise, from spontaneous, daily activity, through organized additional exercise classes, to individually performed exercises under the supervision of a specialist or independent exercise at home. When deciding on any physical activity, we must remember the basic principles of proper exercise.
Exercises appropriately selected for the age group
Above all, exercises should be appropriate for the age group, ensuring the safety and comfort of the participants. For the youngest children, these will primarily involve games and active play, while for older children, these could include, for example, corrective gymnastics, which develops general fitness and hones their movement skills through task-based and rigorous exercises.
Preparation of the space for exercises
Before beginning any exercise, we must properly prepare the space (for example, if exercising at home, ensure there are no objects around that could fall), then ventilate the room and adjust the flooring to the type of exercise being undertaken. It's also essential to choose appropriate footwear for the type of activity being undertaken.
Warm-up
Every physical activity, including individual exercises, must be preceded by a warm-up; if done correctly , it prepares the body for movement and reduces the risk of injury.
Conscious exercise
Before performing each exercise, familiarize yourself with its execution method, its components, and the goal you want to achieve. This will allow you not only to assess whether the exercise is being performed correctly but also to perform it consciously.
The starting position has a huge impact on the proper execution of an exercise . It's important to ensure all body elements are properly aligned to ensure the entire exercise is performed correctly.
During the exercise, all its components should be controlled:
- order;
- range;
- traffic intensity;
- stabilization;
- if necessary, correct them on a regular basis and take care of protecting the spine and joints against overload.
Breathing control
During exercise, proper breathing , adapted to the type of exercise, is crucial. It determines how quickly we tire and whether the exercise is effective or not. Therefore, you should never hold your breath during exercise.
The pace and number of repetitions
Other elements to pay attention to during exercise are the tempo and number of repetitions. These must be appropriate for the type of exercise being undertaken (strength or endurance).
Final stretching exercises
At the end of each activity, it is necessary to perform stretching exercises , which will slow down the pace of exercise and calm the heart rate.
Benefits of doing the exercises correctly
Properly performed exercise helps to build the correct body posture, improves concentration and motor coordination, and supports the development of many body systems and spheres of the child. However, in parallel with learning it, we must develop a habit of proper nutrition, adequate sleep duration and active leisure in children. This is an important task for every parent.
Time for healthy changes with BeActiveKID!
Due to the growing problem of obesity among the younger generation and the resulting threats, Ewa Chodakowska created a nationwide program called BeActiveKID!, whose substantive partner is the Institute of Mother and Child. The program's main mission is to promote physical activity and a healthy lifestyle among the target group of children and adolescents, while providing appropriate support for those who work with young people on a daily basis, such as physical education teachers.
Participation in the program is free. The project participants have at their disposal a package of materials, positively assessed by experts of the Institute of Mother and Child, containing substantive content and films with original exercises, allowing for making physical education classes in schools more attractive. It is thus aimed at encouraging children to actively participate in activities - that is, exercise.
Both Ewa Chodakowska and the Institute of Mother and Child, whose role is to fight daily for the health and lives of children, invite you to participate in the project. It's time to start a healthy fight for a new, healthier reality. You can find more about the BeActiveKID! program here . Get started today!
Literature:
- T.Kasperczyk: "Body posture defects, diagnosis and treatment" Krakow 200
- J.Tecklin "Pediatric Physiotherapy" Pzwl 1996
Author
