Expert advice
◆Climbing stairs is a good choice
Encourage children to engage in more outdoor exercise and take on simple household chores within their abilities. With their busy school schedules, children often have limited time for physical activity, and the twice-weekly PE classes are usually not enough to meet the needs of strengthening both body and mind. Although winter break falls in the depths of winter, making it hard to stick with outdoor sports alone, there are plenty of alternative exercise options such as jumping rope, kicking a shuttlecock, badminton, table tennis, basketball, and more. If space and conditions are really limited, climbing stairs is also a good option. It is recommended to arrange 30-60 minutes of moderate to low-intensity exercise every day. This not only promotes physical and neuromuscular development, boosts the immune system, and enhances cardiovascular function, but also helps stimulate the secretion of psychological “happy hormones,” keeping one in a cheerful mood and energetic. (Chen Jiying and Liu Jing, psychology experts from the online school affiliated with Tsinghua University-affiliated primary and secondary schools)
◆Dress appropriately for winter exercise
When exercising outdoors in winter, the body generates heat, which also increases the excitability of the cerebral cortex, thereby enhancing the sensitivity of the body's temperature regulation center and making temperature regulation quicker and more accurate. As a result, children who exercise regularly in winter usually have much stronger cold resistance than others. Choose activities based on your own condition, and try to combine aerobic and anaerobic exercises. Common options include long-distance running, martial arts, ball sports, jumping rope, kicking a shuttlecock, and jumping rubber bands. In addition, due to the impact of low temperatures on muscles and ligaments, their elasticity and flexibility will significantly decrease. Without proper warm-up before exercising, injuries are more likely. Dress appropriately for the cold weather during exercise—start with long sleeves, and remove them once your body warms up slightly. After exercising, dress warmly again in a timely manner to avoid catching a cold. Morning and afternoon are good times for exercise, and duration should vary by individual, generally extended by about 15 minutes compared to spring and summer. (Tian Chuan, a teacher in the Department of Physical Education at Chengdu Sport University)
◆Three times a week, one hour each time is ideal
Exercising in cold weather is more effective for strengthening the body than in other seasons. Therefore, letting children appropriately build up their stamina during winter break can be a healthy and beneficial way to spend the holidays. Students should engage in physical fitness training at least three times a week, for about one hour each time, combining aerobic and anaerobic exercises. There are many suitable types of exercise, including outdoor options like jumping rope, alternating between fast and slow running, throwing sandbags, kicking a shuttlecock, and ice skating, and indoor options like badminton, table tennis, indoor basketball, and swimming. (Li Yimin, Deputy Director of Tianjin Women and Children’s Health Care Center and a child health expert)