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.

1. FITNESS PROTOCOLS FOR
CHILDREN IN AGE GROUP OF
5-18 YEARS

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

6. Activity 4: Animal Walk
• Crab Walk
• Bear Walk
• Snake Crawl
• Donkey Kick

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.

8. Activity 6: Skipping
Activity 7: Throwing and Catching

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

10. Activity 10: Shuttle Run
Activity 11: Stretching
• Cat & Cow Pose
• Overhead Arm Stretch
• Shoulder Stretch
• Butterfly Stretch

11. Activity 12: Chasing Games (Pakda Pakdi, Hide & Seek, Chain Chain, 7 Stones)

12. Activity 13: Relay Races (3 Legged Race, Lemon Race, Sack Race, Ball
Carry)

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)

19. YOGA PROTOCOL FOR AGE OF 5-8 YEARS (CLASS 1-3)

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

21. YOGA PROTOCOL FOR AGE OF 9-18 YEARS(CLASS 4-12)