It is extremely important to create an environment of fun and compassion for them to thrive well during this time. Keeping the kids pre-school and tweens can be described thus:
The pandemic has affected the kids like none else. Months of sitting at home has started to take a toll on the mental well-being of children as they remain disconnected from their world of school and friends and playmates and much more.
Ages 3-5 years:
At least 3 hours of activity time at different intensities, such as light, moderate, or vigorous.
Ages 6-12 years:
60 minutes of physical activity recommended for this age group.Vigorous exercise at least 3 days a week. 5-10 mins several times a day or 30-60 mins play time once or twice in a day should suffice.
Rainbow Breathing
An energetic breathing technique focussed on movement and breathing control where the child needs to bring their arms up and won as the side of the body as they inhale and exhale. Ask the kids to imagine different shades of colours for their rainbow as they do it.
Blow Candle
Just like blowing candles on a birthday, this one requires the child to draw in a deep breath through the nose and blow it out strongly through the mouth. Kids can compete to see who blows the most candles.
Recommended Exercises:
The second wave of the covid pandemic has been brutal to the younger population who were
hitherto thought to be relatively safer. Happy hypoxia’ is on the rise among kids causing breathlessness and significant drop in Oxygen levels. The symptoms show up much later, thus fatality rate unfortunately increases. Some fun-filled activities to keep the kids engaged whilst also protecting them from Happy Hypoxia are:
Water Bubble
Children can have real fun with this one as they make little bubbles in a cup of water using a straw or with a soap bubble toy. Blowing strongly as if making a big bubble appear will require taking in a deep breath and a soft and long exhale.
Mental Well Being:
Research into creating optimal environment for adolescents to engage in physical exercise and well-being activities suggest focussing on the 3C’s: Competence, Control, and Connectedness.
Let us point out some tried and tested methods of achieving the same in kids effectively:
- Pick challenging activities that are at the same time achievable.
- Avoid comparisons during feedback; focus rather on positive affirmations.
- Children are to be encouraged to monitor their progress through wearable devices and apps.
- Provide choice to children so they are organically engaged
- Offer advice to help avoid unrealistic goals that will later lead to heartbreaks.
- Children feel connected either when
a) parents are actively involved or
b) have dedicated family time. - Have sessions where kids are in charge. This leads to them feeling competent and in control.
- Peer group activities helps them shine through, connect with like minded kids and form meaningful bonds for now and future. Remember – Having fun with the kids helps model positive behaviour to kids. The 3 Cs can provide guidance and it is ok to lose control at times. One must be kind to themselves first in order to help the kids excel. Structures are important, not essential. Build connections with the kids to help them thrive this pandemic but all at their pace and yours.