Lefatše la kajeno la dijithale le iketsetsa bophelo bo botle bakeng sa bacha. Boholo ba bacha ba qeta lihora tse ngata beke le beke ba lutse ka mor'a k'homphieutha le ho bapala lipapali tsa video. Leha ho le joalo lipalo-palo li hlakile-bacha ba ikoetlisa kamehla ba ka ba le menyetla ea ho hlaolela mekhoa ea bophelo bo botle ho feta bacha ba sa etseng.
Haeba mocha oa hao a le "litapole" tsa bohlokoa ho bohlokoa ho nka mehato ea ho mo khothaletsa ho tsoha le ho falla.
Ho ikoetlisa kamehla ho ka ba le melemo e mengata bakeng sa bophelo bo botle ba 'meleng le kelellong.
Litlhahiso tsa Boikoetliso Bakeng sa Bacha
Lingaka li khothalletsa hore bacha ba lilemo li 13 ho isa ho tse 18 bonyane bara e le 'ngoe ea ho ikoetlisa ka mokhoa o itekanetseng ka matsatsi a mangata a beke. Chelete e fokolang e lokela ho ba metsotso e 30 ka makhetlo a mararo ka beke. Hase bacha bohle ba nang le chelete e ntle, empa haeba ngoana oa hau a ka fumana metsotso e 30 ho isa ho e 60 ka letsatsi matsatsi a mararo kapa a mane ka beke - e qala.
Bacha ba bapalang lipapali ba ka 'na ba fumana boikoetliso bo bongata litšoantšong le lipapaling tsa bona. Leha ho le joalo, ba sa thahaseleng lipapali tsa lihlopha tsa lihlopha ba ka 'na ba thatafalloa ho qeta ho ikoetlisa kamehla.
Koetliso leha e le efe e tloaelehileng ea ho ikoetlisa metsotso e 30 ho ea ho e 60 ka matsatsi a seng makae ka beke e tla ntlafatsa boemo ba hae bo botle le bokooa O ka etsa moralo le mocha oa hau hore ho bonolo ho o sebelisa mme o tla o ruisa molemo. Mona ke litsela tse 'maloa tse monate tsa ngoana oa hau hore a fumane chelete e khothalletsoang ea boikoetliso letsatsi le leng le le leng:
- Litlhaku tsa marang-rang, li-skate boarding, li-hoops tsa ho thunya tseleng kapa li palame baesekele
- Ho sesa ka letamo la motse
- Ho tsamaea ntja - kapa ntja ea moahelani haeba u se na eona
- Litsela tse matha ka maoto, skateboard, kapa ka baesekele (le haeba a e-na le lengolo la ho khanna)
- Ho etsa mesebetsi e boima - joaloka ho koala mohloa kapa makhasi
Sebelisa lisebelisoa life tse teng sebakeng sa heno. Ho matha le ho theoha ha li-bleachers, ho etsa li-chin-ups serapeng sa sebaka seo, kapa ho potoloha pina e ka ba litsela tse ntle tsa ho ikoetlisa ntle ho tefo.
Ho Hokae Ho Hokae?
Ka linako tse ling ho ba le bacha ho ikoetlisa hase bothata - ho e-na le hoo, bothata ke hore mocha o ikoetlisa haholo. Boikoetliso bo bongata haholo e ka ba bothata bo tebileng bo ka bakang bophelo bo botle ba 'meleng le kelellong.
Ho ikoetlisa ka mokhoa o qobelloang ke bothata ba sebele bo 'nileng ba amana le mathata a ho ja. Bacha ba nang le boikutlo bo molato le ho tšoenyeha ho amanang le boima ba 'mele ba ka qeta lihora tse ngata letsatsi ka leng ba leka ho chesa lik'hilojule tse eketsehileng. Bacha ba nang le khatello e matla ea ho ba ba fokolang kapa ho ba le mofuta o itseng oa 'mele ba ka leka ho leka ho ntlafatsa ponahalo ea bona.
Litlhahiso tse seng kae tse lemosang tseo ngoan'a hao a li sebelisang haholo ke tsena:
- Ngoana oa hau o etsa boikoetliso ba bophelo ba hae, a hlokomoloha metsoalle, boikarabelo le boitlamo.
- Ngoana oa hau o sebelisa makhetlo a 'maloa letsatsi ka leng kapa ho tšoenyeha ka ho apara boima ba' mele.
- Ngoana oa hau o na le li-sprains kapa fractures kapa likotsi tse ling empa o ntse a tsoela pele ho sebetsa.
Mokhoa oa ho khothaletsa ho ikoetlisa hantle
Tsela e molemohali ea ho tiisa hore ngoana oa hao o fumana menyetla e nepahetseng ea boikoetliso ba letsatsi le letsatsi ke ho ba mohlala o motle.
Ho bolella ngoan'a hao hore a ikoetlise ha u ntse u lutse betheng ha ho bonolo ho atleha. Ikakhela ka setotsoana mesebetsing ea lelapa e kenyelletsang tekanyo e nepahetseng ea ho ikoetlisa. E-ea ho ea maoto, ho bapala tenese, kapa feela ho ea le lelapa ho tsamaea hammoho.
Fokotsa nako ea nako ea hau ea nako ea bocha ha mesebetsi ea ka tlung e atisa ho iphelisa. Hangata, hang ha mocha a tsoha a bile a sisinyeha, o tla ikutloa a matlafalitsoe. Khothalletsa ngoan'a hao hore a tlohele elektronike mme a tsamaee ka ntle.
Bua le ngoana oa hau hangata ka bohlokoa ba boikoetliso, empa u tsepamise maikutlo ho bophelo bo botle, eseng boima ba 'mele. Le hoja botenya ke bothata bo boholo har'a bacha , mathata a ho ja a ka boela a beha bophelo kotsing.
Bua ka bohlokoa ba ho ba le mesifa e matla le masapo a phetseng hantle. Haeba ngoana oa hau a bonahala eka o na le mathata a setšoantšo, batla thuso ea setsebi.
Lisebelisoa:
> Litsi tsa Tlhokomelo le Thibelo ea Maloetse. http://www.cdc.gov/physicalactivity/everyone/guidelines/children.html.
> Khetha Plate ea ka. http://www.choosemyplate.gov/physical-activity-amount ./
> Sekolo sa Harvard sa Bophelo ba Sechaba. Mosebetsi oa Boipheliso Tataiso. http://www.hsph.harvard.edu/nutritionsource/physical-activity-guidelines//
Kids Health. Boikoetliso le Ha u le lilemo li 13 ho ea ho tse 18. http://m.kidshealth.org/parent/nutrition_center/staying_fit/fitness_13_18.html/