Regular physical activity helps children strengthen muscles, improve physical fitness, and support bone development. Here are some activities parents should encourage their children to practice regularly.

Running

Running is a weight-bearing activity where the body's weight impacts the leg bones as a child moves, promoting strong bones, according to Times of India. Children do not need to run long distances or at high intensity; activities like short sprints, tag, relay races, or other games all contribute to optimal physical development.

Jumping rope

When jumping rope, children repeatedly push off and land, creating repetitive impact on the skeletal system, especially in the legs. This activity simultaneously builds leg muscle strength, balance, and coordination.

Children should start with short durations, gradually increasing as their ability allows. They should also practice on a flat surface and wear appropriate shoes to reduce the risk of injury.

Basketball

Basketball combines running, jumping, changing direction, and landing, all of which provide significant weight-bearing activity for the skeletal system. This sport also helps increase leg muscle strength and full-body coordination. Children should warm up thoroughly, wear appropriate shoes, drink enough water, practice proper technique, and gradually increase intensity to limit injuries while playing basketball, according to Healthline.

Swimming

Swimming helps children build endurance, strengthen muscles, and improve motor coordination. However, unlike running or jumping, the body is supported by water during swimming, so the bones do not bear significant weight. To ensure safety, children should warm up before entering the water, always have adult supervision, and never swim unsupervised in deep areas. They should also avoid swimming when tired or overexerting themselves. After any activity, children need to rest and rehydrate adequately for their bodies to recover.

Swimming can stimulate children's bone development and promote better height growth. Photo: Kim Uyen

Cycling

Cycling strengthens leg muscles, improves endurance, and enhances coordination. However, similar to swimming, it is not a strong weight-bearing activity because the bicycle supports part of the body's weight. Cycling can be combined with running, jumping, or other physical games to help children build physical fitness and incorporate additional weight-bearing activities.

Beyond physical activity, children need adequate nutrients for healthy bone development. Calcium is abundant in milk, yogurt, cheese, small fish eaten whole, and tofu. Vitamin D helps the body absorb calcium and can be supplemented through food and appropriate sunlight exposure. A child's diet also requires sufficient protein, phosphorus, magnesium, and vitamin K from meat, fish, eggs, green vegetables, and nuts. Additionally, children need enough sleep and should limit sugary drinks and high-sugar foods.

Le Nguyen (Compiled)