The document provides fitness and yoga protocols for children aged 5-18 years old. It recommends that children aged 5-18 engage in at least 60 minutes per day of moderate to vigorous physical activity across the week. It then provides examples of age-appropriate activities categorized by age group: fundamental movement skills for ages 5-8, sports skills development for ages 9-18, and specific fitness exercises for ages 9-14 and 15-18. Guidelines for a 20-minute yoga session for ages 5-8 are also outlined.
2. AGE APPROPRIATE FITNESS PROTOCOLS AND
GUIDELINES FOR AGE 5-18 YEARS
• 1. At least an average of 60 minutes per day of moderate-to-
vigorous intensity physical activity, across the week; most of this
physical activity should be aerobic.
• 2. Vigorous-intensity aerobic activities, as well as those that
strengthen muscle and bone should be incorporated at least 3 days
a week.
3. ACTIVITIES FOR AGE 5-8 YRS (CLASS 1-3) - FOCUS
ON FUNDAMENTAL MOVEMENT SKILLS
• 1. Locomotor Skills : Walking, Running, Leaping, Jumping, Hopping / Skipping /
Galloping, Sliding / Crawling / Rolling/rotating.
• 2. Manipulative Skills : Throwing, Catching, Bouncing / Dribbling, Trapping,
Kicking with Hand / with leg , Volleying, Striking etc.
• 3. Body Management/Non-locomotor Skills : Curling, Stretching, Twisting /
turning / spinning, Pushing / Pulling, Rocking, Swinging / pivoting, Balancing /
counter balancing, Counter-tension etc.
4. Activity 1: Walking on Heels
• Having good balance is important for many everyday
activities, such as going up and down stairs.
• Repeat for 20 steps.
Activity 2: Crouch Forward & Backward
How to Perform: 1. Get down into a crouching position.
2. Simply walk forward as far as you can, maintaining the
crouch position.
3. Shoot for 30 seconds continuously and complete 3 sets
4. Repeat the same now in a backward position, i.e. try going
back in the same crouching position.
5. Activity 3: Running & Jumping
• How to Perform: 1. Run Forwards /Backwards
• 2. Run Sideways
• 3. Jump with both feet
• 4. Jump from one foot to another
• Variations: 1. Run on the spot slowly and
quickly
• 2. Jump or move from one spot to another
7. Activity 5: Static Balance: Standing like a
Stork
1. Stand on one foot behind a sturdy chair,
holding on for balance.
2. Hold position for up to 10 seconds.
Repeat 10-15 times.
3. Repeat 10-15 times with another leg.
4. Repeat 10-15 more times with each leg.
9. Activity 8: Zigzag Running
• Place 5 cones in a zigzag pattern 3-5 feet apart.
• After 2 sets you'll take a 30 second break, then repeat for a total of 3 sets.
Activity 9: Jumping Jacks
13. ACTIVITIES FOR AGE 9-18 YEARS (CLASS IV TO XII) - FOCUS ON
SPORTS SKILLS DEVELOPMENT
• Both fundamental and specialised skills and movement concepts are required in
playing these games.
1. Net-barrier : Badminton, Volleyball,
2. Striking-fielding : Cricket, Baseball, Softball.
3. Territorial-invasion : Basketball, Football, Soccer.
14. SUGGESTED FITNESS EXERCISES FOR AGE 9-14 (CLASS 4-8)
Endurance related Activities
1. Spot Running (improves Speed & Endurance & Core Strength) : As this is a
warm-up, do this for 30 to 45 seconds.
2. Climbing Stairs (Endurance)
3. Walking on toes (Endurance) : Repeat for 20 steps.
4. Swimming (Endurance)
5. Jumping Jacks (Endurance)
6. March and Swing Your Arms (Endurance)
15. Strength related activities
1. Straight leg raises (strength)
2. Push ups on the wall (strength)
3. Long jump (strength)
4. Goal keeping (strength)
Flexibility related Activities
1. Calf Stretch
2. Child’s Pose
3. Knee to Chest
4. Bend Down (Flexibility)
16. Balance related Activities
1. Single Leg Stance : Hold 30 secs.
2. Leg Swings : 10 on each side
3. Walking on Lines of different Shapes : 20 Steps in each line.
17. SUGGESTED FITNESS ACTIVITIES FOR AGE 15-18 (CLASS 9-
12)
Endurance and speed related Activities
1. 800 m Race (Endurance)
2. Brisk Walking (Endurance)
3. Quick Air Punches (Endurance)
4. 4*100/200/400 m Relay Race (Endurance & speed)
5. Swimming (Cardio Endurance)
6. Walking lunges (Muscular Endurance)
18. Strength related Activities
1. Curl Up (core strength)
2. Plank (core strength)
3. Push ups (upper body strength)
4. Squat (lower body strength)
Flexibility related Activities
1. Forward Bend (flexibility)
20. • Important Guidelines for Children:
• ✔ Children less than 6 years of age should not stay for more than 10 seconds in the
final stage of any Asana.
• ✔ The total duration for kid’s Yoga session should not be more than 20 minutes.
• ✔ Children are advised not to do breath holding practices.
• ✔ Avoid extreme forward and backward bending asanas.
• ✔ If the child complains of any discomfort while practicing Yoga, may seek medical
help