The season of sport is well underway. The Olympics have started, football didn’t come home, and we all know what happened at Roland Garros and Wimbledon. The country of tennis is organizing yet another international tournament – Belgrade Ladies Open. The donation of balls and the public practice announced the tournament in the best possible way.

Our founder Novak Djokovic is someone who lives his dream but also wants to inspire others to believe in themselves and their own dreams, follow them and fight for them. However, in most situations, dreams and wishes are not sufficient to succeed, because they must be supported by parents, teachers, and coaches, and all others that genuinely care about children at a young age. This donation of tennis balls will allow children all over Serbia to train and play in better conditions because sport at this age should be precisely that – play.

“We at the Novak Djokovic Foundation, and within our program Path of a Champion, are very proud and happy to donate kids’ tennis balls to clubs in Serbia who are actively working on the popularization of the sport. With their dedicated work, they confirm time and again that they are on the right path of a champion that leads to success through play. The enlargement of this donation to clubs in the neighboring countries encompasses Novak’s personal beliefs and values that sport connects people, overcomes differences, and transcends boundaries – while uniting them into one winning team on all world meridians, whether they are in our part of the world or, like Novak at the moment – in Tokyo!” – said Ana Jovanović, manager and author of the program Path of a Champion, and a former international of Serbia’s Fed Cup team.

You might be wondering what were our future champions doing during public practice. Well, they were jumping, collecting balls, running through drills, practiced forehand and backhand”¦ some may have tripped on clay or dirtied their clothes, so what? What matters is that we had fun and made new friends! Under the watchful eye of Kaća, Robi, Dragan, and other coaches at Novak Tennis Center, children from Kragujevac, Šid, Valjevo, and other cities trained and went home overjoyed.

 “It’s important for children to take up sports at the age of five in order to better understand teamwork and healthy competition. Up until they are ten, it’s essential that, through play, they experience as many sports as possible. Today we practiced on two courts divided into four drills. We developed kids’ motor skills and coordination, and we also explained different ways of movement on a tennis court. Kids learned contact, forehand and backhand. Some clubs from Serbia got new balls which is very important in their further development as it will give them an opportunity to practice according to the Tennis 10s standards.” – observed Katarina Vranić – Kaća, one of the wonderful coaches at Novak Tennis Center.

When asked what they liked best during practice, kids provided interesting answers: Vera, Lena, Nadja, and Misha fancied drills and running, whereas Andrea, Ray, Sasha, Moma, Andrej, and Andreja preferred hitting balls and perfecting their forehand and backhand. Tara, Luka, and Janko, our little diplomats, said that there was nothing that they didn’t like and that everything was super!

Why, thank you, lads and lassies, that’s what we like to hear!

Now, what are their dreams and what would they like to be when they grow up? Well, Ray is determined to become a tennis player, Andrea will be an actress, while Andreja will become a waiter! Wow, how cool is that!

For all our future athletes, pilots, seafarers, and astronauts who are paving their path of a champion, Novak Djokovic Foundation is actively working on providing valuable support to everyone in the children’s environment who wishes them well, just like us.

Novak’s sincere wish is to bring closer together and unite all people through sport while making it more accessible and affordable to a growing number of children. This donation of tennis balls does not end here, as it is about to continue in the neighboring countries as well.

Thank you for supporting our mission. Keep following the kids and the balls on their path of a champion!

The post From THE Champion to Future Champions: Novak Djokovic Foundation Continues to Encourage Children to Play Sports appeared first on Novak Djokovic Foundation.

The season of sport is well underway. The Olympics have started, football didn’t come home, and we all know what happened at Roland Garros and Wimbledon. The country of tennis is organizing yet another international tournament – Belgrade Ladies Open. The donation of balls and the public practice announced the tournament in the best possible way.

Our founder Novak Djokovic is someone who lives his dream but also wants to inspire others to believe in themselves and their own dreams, follow them and fight for them. However, in most situations, dreams and wishes are not sufficient to succeed, because they must be supported by parents, teachers, and coaches, and all others that genuinely care about children at a young age. This donation of tennis balls will allow children all over Serbia to train and play in better conditions because sport at this age should be precisely that – play.

“We at the Novak Djokovic Foundation, and within our program Path of a Champion, are very proud and happy to donate kids’ tennis balls to clubs in Serbia who are actively working on the popularization of the sport. With their dedicated work, they confirm time and again that they are on the right path of a champion that leads to success through play. The enlargement of this donation to clubs in the neighboring countries encompasses Novak’s personal beliefs and values that sport connects people, overcomes differences, and transcends boundaries – while uniting them into one winning team on all world meridians, whether they are in our part of the world or, like Novak at the moment – in Tokyo!” – said Ana Jovanović, manager and author of the program Path of a Champion, and a former international of Serbia’s Fed Cup team.

You might be wondering what were our future champions doing during public practice. Well, they were jumping, collecting balls, running through drills, practiced forehand and backhand”¦ some may have tripped on clay or dirtied their clothes, so what? What matters is that we had fun and made new friends! Under the watchful eye of Kaća, Robi, Dragan, and other coaches at Novak Tennis Center, children from Kragujevac, Šid, Valjevo, and other cities trained and went home overjoyed.

 “It’s important for children to take up sports at the age of five in order to better understand teamwork and healthy competition. Up until they are ten, it’s essential that, through play, they experience as many sports as possible. Today we practiced on two courts divided into four drills. We developed kids’ motor skills and coordination, and we also explained different ways of movement on a tennis court. Kids learned contact, forehand and backhand. Some clubs from Serbia got new balls which is very important in their further development as it will give them an opportunity to practice according to the Tennis 10s standards.” – observed Katarina Vranić – Kaća, one of the wonderful coaches at Novak Tennis Center.

When asked what they liked best during practice, kids provided interesting answers: Vera, Lena, Nadja, and Misha fancied drills and running, whereas Andrea, Ray, Sasha, Moma, Andrej, and Andreja preferred hitting balls and perfecting their forehand and backhand. Tara, Luka, and Janko, our little diplomats, said that there was nothing that they didn’t like and that everything was super!

Why, thank you, lads and lassies, that’s what we like to hear!

Now, what are their dreams and what would they like to be when they grow up? Well, Ray is determined to become a tennis player, Andrea will be an actress, while Andreja will become a waiter! Wow, how cool is that!

For all our future athletes, pilots, seafarers, and astronauts who are paving their path of a champion, Novak Djokovic Foundation is actively working on providing valuable support to everyone in the children’s environment who wishes them well, just like us.

Novak’s sincere wish is to bring closer together and unite all people through sport while making it more accessible and affordable to a growing number of children. This donation of tennis balls does not end here, as it is about to continue in the neighboring countries as well.

Thank you for supporting our mission. Keep following the kids and the balls on their path of a champion!

The post From THE Champion to Future Champions: Novak Djokovic Foundation Continues to Encourage Children to Play Sports appeared first on Novak Djokovic Foundation.

From my early childhood I had a great interest in sports and outdoor activities, such as playing with my friends in the park or at the local playground. I was lucky enough that my parents supported me in almost everything, including sports, so they helped me find the activity that would be just right for me.

Even before I reached school age, I practiced tennis. However, team sports were more appealing to me, so  I started with volleyball, and after a while turned to basketball. I remember I spent a lot of time on basketball courts during my school years. There were no gadgets, ipads, and other similar things. All the kids had fun outside. Good old times, I would say. Although I didn’t become a professional athlete, I’m glad my parents let me engage in sports which I much enjoyed. They helped me develop physically in the best possible way and shaped my personality in a good and healthy environment.

If you have children, you should introduce sports into their lives. However, make sure you aren’t pushing them too hard. Instead, be patient and  encourage them to try everything they like because that is the only way to spark interest in them.  Not only will they enjoy doing things they like but they will also be more physically active and will spend less time in front of the screen. That is a win-win situation, don’t you think?

However, the right timing is crucial here.

So when should kids start playing sports, given that their physical and mental development is highly individual?

It’s not possible to determine universal rule regarding this issue. Australian experts say children are generally ready to practice sports at 8-10 years. Researchers at Mayo Clinic in the USA believe that kids at the age of six are physically and mentally prepared to engage in team sports.  On the other hand, according to Serbian doctors, the best time for children to start playing sports is when they are seven, right after they enter primary school.

Sport fills children with  self confidence, it nurtures their team spirit, and equips them with the right set of skills to help them overcome any obstacles or difficulties the life may bring, like starting school for the first time.

Copyright: Zurijeta

What to do when your child shows an interest in sports? How you can encourage him to start practicing?

First of all, don’t force your child to hold a tennis racket if he would gladly kick the ball on the football field instead. This can be counterproductive and it could make him unwilling to practice particular sport. Put yourself into  his shoes for a second and imagine you dream to become a pro golfer, and someone tells you it’s better to be a swimmer.

Don’t chase your lost dreams!  Let your kids express their own individuality.  Let them  choose the sport they want, and explain to them  that sport is a great opportunity for them to engage in, to have fun and make new friends.

If your child shows no interest in sports, try to find the cause for this. Perhaps he or she are  just shy, scared or have some other minor problems (lack of confidence, for example). Be patient and try to help your child to start believing in himself and his abilities.

Copyright: Brocreative

What sport should your kid play first?

If we take into account development of basic motor skills, athletics should be on top of the list, being the best in this aspect. Children learn running techniques, develop speed and agility, balance and coordination, accuracy of movements, flexibility – everything they need to know before they continue to   another sport.

Recently I had the opportunity to meet 13-year-old Mina Gajic. She has been practicing athletics since she was eight. However, she didn’t start with the athletics first. The first sport she got exposed to was  gymnastics, but she found that she didn’t enjoy it as much as she should have and decided to pursue  running instead. Since then she has won nearly 200 medals in various competitions in Serbia (mostly in the 600 meters), leaving behind her three year older opponents.

But  the medals were not the reason why Mina decided to engage in athletics. It was her love for the sport. She achieved success only after a lot of hard work, apart from being a unique athletic talent.

If your child chooses any other sport, coaches should help him develop basic sports skills in the beginning. Otherwise, your child won’t get much from their training. If proper habits and abilities in terms of basic motor skills are not mastered and developed in time, then technical and tactical skills essential for any sport can’t be improved in the right way either, as adequate motor skills are lacking to support these demands.

Copyright: Pressmaster

Finally, what the child wants should count most

It’s important that the particular sport matches with the child’s personality style, athletic ability and interest level. Wrong choices bring unequal chances for success in the sports field, increase the  risk of injuries, lead to a loss of interest in sports, and can cause great anxiety and frustration.

What’s even more important is to NOT  force your children to become STAR ATHLETES such as Novak Djokovic, Ana Ivanovic, Lionel Messi or Usain Bolt. Many parents make mistakes by automatically enrolling their kids into the sport they once used to practice. This negatively affects their children’s personality. It also makes them feel not good enough if they are not able to satisfy their parents’ expectations and be the best players on the court.

Remember: any kind of physical activity or exercise is better than no physical activity at all. Every child is different. Based on his personality and motor skills he will be more or less interested in sports and prefer team sports rather than individual ones and vice versa.

When children are having a great time, it means they are playing, and they are able to do their best. Thus, they can keep developing and progressing and finally reach their full potentials.

Copyright: Kaderov Andrii

Special thanks to Tamara Stojmenović, MD for her help and support in writing this article.

The post When Should Kids Start Playing Sports? appeared first on Novak Djokovic Foundation.

Spring is in the air and kids everywhere are ready to welcome long sunny days! After months of being cooped up inside and longing for the temperatures to warm up, their wait is officially over, and now it’s time to get outside and have some fun.

Given that obesity is one of the biggest problems of today’s childhood, spring provides us with lots of opportunities to tackle this issue. Parents should recall the moments from their childhood, spent in the magical world of play, and then encourage their children to go outside and have fun. They will be physically active, happy and, most importantly, healthy. There are plenty of fun things we can do with them that don’t involve the TV, video games, or anything else that takes place in the confines of our homes. They can fly a kite on a windy day, play hide and seek, have fun with marbles and other games…

There are plenty of outdoor activities for kids to do in April. Here are some of them:

1. Tag Game

A group of players (two or more) decide who is going to be “it”, often using a counting-out game such as eeny, meeny, miny, moe. The player selected to be “it” then chases the others, attempting to get close enough to “tag” one of them (touching them with a hand) while the others try to escape. A tag makes the tagged player “it” – in some variations, the previous “it” is no longer “it” and the game can continue indefinitely, (also, there is base, where the players who are not it can stay while the other cannot tag them and the ones who are not it are required to say “base” or else it is not official) while in others, both players remain “it” and the game ends when all players have become “it”. There is no set rule on when to end but it is a good idea to set a time limit before players become exhausted or disinterested in continuing the game. The younger the players, the shorter the game of tag should be.

2. Dodgeball

Players are divided into two equal teams. The playing area is a big rectangle, divided in half. Each team gets one half. All but one player from each team starts in that team’s half. The extra player starts outside the rectangle, behind the other team’s side. Thus, there is one player from the other team behind each team. The point is to try to hit a player from the other side. Any player who is hit must go to the outside, joining the original “extra” player from his side. The outside players can also try to hit people, but they must be behind the back edge of the rectangle. If an “outside” player hits someone, he gets to go back in for his side. Last team with any players “in” wins. The interesting thing is that all players are always active, and the “in” players spend a lot of time running forward and backward.

3. Blindman’s Buff

To play the game of blindman’s buff, one player is blindfolded and then disoriented by being spun around several times. The other players, who are not blindfolded, amuse themselves by calling out to the “blind man” and dodging away from him. A player touched or caught by the blind man takes on the blindfold, although sometimes the blind man must guess the identity of his captive before the blindfold is removed. If the guess is wrong, the captive is released and the game continues.

4. French Skipping

French skipping is popular girls’ game. The equipment for this game is a long piece of elastic around  two meters or six feet long, the two ends knotted together to make a loop. Two girls step inside the loop  stretching it tight at their ankles in the first instance. The skipper then executes certain hops and jumps using the elastic in various ways. When she finishes the elastic is raised to knees, thighs and waist, until she makes a mistake, when she replaces one of ‘enders’.

5. Frisbee

Frisbee is a great outdoor game for children. The point is to catch a Frisbee before it falls on the ground. Kids can spend several hours of running back and forth and have fun at the same time.

Apart from these games, children can also play hopscotch or games with a skipping rope. Flying a kite is great fun on a windy day, too. There are plenty of things for kids to do outdoors such as walking, exploring nature, or playing with a pet dog. The whole family can go on a picnic and spend enjoyable time together.

Play helps children to improve social communication with peers and teaches them to respect rules and authorities. They also learn to cope with different situations and find their place in the group. Moreover, they are inspired to engage in sports. They learn about fair play and team spirit while playing with other kids, but also how to control their emotions, especially anger and how to be socially responsible.

We believe there is no greater thing for parents than to see their little ones happy and smiling. While playing they are excited, and they constantly laugh.

Having in mind the importance of play, Nicholas of Cusa once wrote:

Both the bowling-ball and its movement proceed from the intelligence. For no beast makes a bowling-ball and makes it move toward a goal. Therefore, you see that these works of man are done by means of a power that surpasses the powers of other animals of this world.

Isn’t play exactly that – something special, something fantastic and something that children understand in the right way?! All they need to do to step into the perfect world, full of dreams and imagination is to play.

Spring has arrived and children are looking forward to spending wonderful time and having fun with their friends outside, playing with a ball, marbles, Frisbee, skipping rope…

The post Outdoor Activities for Children in April appeared first on Novak Djokovic Foundation.

Every parent wants to help their children improve their learning abilities. The good news is there are many ways that you can hone intellectual abilities of your children and help them develop their motivation, attention, comprehension, organization, and creativity.

How can you, as a parent, make sure that your child is living up to his or her full potential? What can you do to start developing your child’s learning abilities? Understanding the stages of child development surely helps, but actually being there for your child and actively participating in their upbringing is what will make the biggest impact on their future.

Parents Are Each Child’s First and Favorite Teacher

Parents play a crucial role in providing inputs and activities children need during critical stages of development. It is important that parents become involved in their children’s cognitive skills development by motivating them to exercise, or by taking part in their activities and competitive sports.

There are many ways you, as a parent, can help your child, and here are some suggestions:

• Play sports with them: Many studies have shown that exercises increase energy, improve children’s well being, reduce stress and fatigue, and encourage interconnection of neurons that improve their intellectual abilities. There are many sport games you can choose from; not only will the two of you have fun, but you will also work on honing your child’s intellectual abilities – don’t forget that!
• Music: Psychologists have found that introducing your child to music, from an early age, will help it improve its memory and learning abilities. Deep breathing and therapeutic exercises have shown similar benefits.
• Do whatever is necessary for them to have a good night’s sleep, because it allows their brain and body to recover.
• Play! Children learn through games which increase their brain efficiency. Puzzles, riddles and enigma questions stimulate their creative thinking.
• Draw. Children love drawing because that is how they express themselves. You might not think of this activity as something important, but it is an essential educational tool for them. You can even use our tips to learn how to decode their drawings and help them  adjust themselves to the world easily.

Do Not Underestimate the Importance of Preschool

Remember that the learning environment for your child begins in preschool. Primary and secondary education increase only 25% of your child’s brain capacity. Therefore it is extremely important for a child to have a high quality preschool education.

Intelligence and education have been studied together for a long time. Researchers have found that children’s IQ score is closely connected to the amount of time they generally spend in school. The likely explanation for this finding is that children are being trained to think, answer factual questions, solve problems, and learn specific bodies of knowledge in schools, consequently preparing them to answer questions appearing in IQ tests which are formulated in a similar way.

Isn’t this enough reason to start teaching your child from an early age?

We give you 5 tips that you, as a parent, can use to help your child develop:

1) Watch educational TV programs and cartoons: According to American Academy of Pediatrics, television and other entertainment media should be avoided for infants and children under age 2. However, once children come to the preschool age, an hour of television is OK, as long as it is high quality children’s television. When watching TV, children should be allowed to see only educational TV programs and cartoons. Here are some recommended shows: The Backyardigans (Nickelodeon), Super Why (PBS Kids), Bubble Guppies (Nickelodeon), Team Umizoomi (Nickelodeon), Dora The Explorer (Nickelodeon), Between the Lions (Nickelodeon) and etc. You can find more ideas on his list. YouTube also has a plenty of educational videos that are good for your child. Here is an example of a video that can help your child learn their ABCs while simultaneously learning about animals and nature (good for babies, toddlers, infants and preschoolers):

2) Limiting kids’ computer time: The American Academy of Pediatrics recommends that parents establish “screen-free” zones in their homes by making sure there are no televisions, computers, or video games in children’s bedrooms, and by turning off the TV during dinner. The way and the amount of time your children spend in front of a computer is important for their proper physical and emotional health. A child should not spend more than an hour a day in front of a screen. Even that can be extensive, if the child is not regularly involved in other daily outdoor and gross motor activities, or associative thinking tasks.

3)  Outdoor games and Nature activities: Preschool children should spend more time playing ball games in nature, or using a jumping rope and rubber band for various group activities. Here is a great link where you can get some ideas about good activities for children ages 0-5.

4) Gross motor activities and balancing games: Children should be involved in as many gross motor activities as possible, such as running, jumping or hopping. Gross motor skills can be learned and improved with practice and children should be given plenty of opportunities to exercise these skills.

PBS Kids proposes an interesting balancing game called Hankie Hop. To play, the first player of each team has to balance a handkerchief on his foot and hop to the finish line and back. Then the following person in line goes next. If a player drops the hankie, he has to start over. The first team to have all players successfully balance the handkerchief wins.

5) Memory learning games: Children demonstrate the ability to recognize complex abstract concepts from an early age, such as car brands or country flags; however, this ability should be further developed through memory learning games and puzzles. Discovering the missing item in a puzzle will be fun for your child while helping them develop reasoning skills. You can go to this website and play memory games with your child for free – it will be fun for both of you. Test each other’s memory and maybe even do a mock competition to see who is better in memory games. You might be surprised how well your child remembers things.

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What do you do to help your child develop? Do you have any suggestions for other parents?

The post 5 TIPS that Can Help Your Child Learn Better appeared first on Novak Djokovic Foundation.

Just minutes into the World Cup Final, German midfielder Cristoph Kramer clashed with an Argentinian defender and was briefly unconscious. Still dazed from the collision, Kramer asked the referee if he was in the Final. When the referee said yes, Kramer replied, “Thanks, that’s good to know.” He was substituted soon after and Kramer later admitted he remembered nothing about the game despite standing on the podium and hoisting the World Cup trophy.[1]

Concussions have become a major source of debate in sports. As the stakes increase, players often risk their long-term health to stay on the field. FIFA was harshly criticized for not having an independent medical professional at World Cup matches to determine if players were concussed. The National Football League (NFL) has endured the harshest criticism. Thousands of retired players have suffered from amnesia, depression, dementia, and Alzheimer’s due to collisions during their careers. The NFL reached a settlement of $765M with 18,000 former players who claimed the league concealed the dangers of game for the sake of entertainment value.[2] A recent PBS documentary revealed that the NFL was aware of Chronic Traumatic Encephalopathy (CTE) cases in the 1980s but has not made significant policy changes to protect athletes. The Neurology academic journal also determined that NFL players are three to four times more likely to suffer from brain diseases than average citizens. Medical professionals and retired players are forming coalitions, such as the Sport Legacy Institute, to keep the NFL accountable about safety protocols.[3]

How should parents approach concussions in youth sports?

The debate will continue in professional leagues but how should parents approach concussions in youth sports? Many parents feel pressured to sign their children up for contact sports such as football and hockey. The prospect of making club teams or earning athletic scholarships causes young athletes to ignore head injuries that could have enduring effects. The American Academy of Pediatrics argued that there is a “culture of resistance” within the United States where parents and players disregard warning signs. As a result, the number of people ages 19 and younger treated in emergency rooms for concussions and other sports-related injuries increased from 150,000 in 2001 to 250,000 in 2009.[4]

Preserving the positive aspects of games

Sports can contribute to the health and self-esteem of adolescents. Parents and coaches therefore have a responsibility to treat concussions seriously and preserve the positive aspects of games. Coaches should teach children how to properly tackle and head the ball without injuring themselves. Young players must also wear proper helmets and protective gear. It is important for parents to reiterate that the sport is “just a game” and that resting is not a sign of weakness. Parents should also assess the physical aspects of a sport before signing their children up to play. Many parents are now waiting until their children are teenagers before allowing them to be on a football or hockey team. Youth leagues are also creating ‘non-contact’ divisions where kids can learn the basics of the sports without risk of head-to-head collisions.

The signs of a concussion

Parents and coaches should be able to recognize the signs of a concussion. Loss of consciousness is not the only indication of an injury. Concussions cause changes in mental status due to trauma. Parents should seek medical attention if their child experiences headache, fatigue, amnesia, nausea, or vomiting. These symptoms can persist for ten days or more.[5] If a young athlete suffers a series of concussions, he or she is more susceptible to long-term brain damage with each successive trauma. Parents should speak with their kids about the risks of the sport and keep track of injuries suffered.[6] In the future, it will be a team effort among parents, league officials, and medical professionals to ensure young athletes stay healthy on and off the field.

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[1] http://proxy.espn.go.com/soccernet/fifa-world-cup/story/1952530/all

[2] http://www.nfl.com/news/story/0ap1000000235494/article/nfl-explayers-agree-to-765m-settlement-in-concussions-suit

[3] http://www.nytimes.com/2012/09/12/opinion/head-injuries-in-football.html

[4] http://www.healthline.com/health-news/children-concussions-rising-in-youth-sports-112113

[5] http://www.nationwidechildrens.org/concussions-in-sports

[6] http://www.cdc.gov/concussion/pdf/parents_Eng.pdf

The post Concussions in Youth Sports appeared first on Novak Djokovic Foundation.

A recent study determined that girls between the ages of 6 and 12 should walk at least 12,000 steps per day to stay healthy. Boys need to record 15,000 steps and engage in 60 minutes of sustained activity to maintain proper weight.[1] Most kids who are part of a sports team or active during school recess will reach their daily step goals. But children often spend hours watching TV or playing video games which can have long-term consequences on their health. Parents can use the following apps to encourage children to stay active, eat well, and have fun at the same time!

Free Fitness Apps for Kids

Awesome Eats was created by the Whole Foods Foundation to teach children the health benefits of the different food groups. Awesome Eats is not a dull tour through the food pyramid. It is an addicting, fast-paced game where players stack fruits and vegetables to earn points. The difficulty increases at each level as children gain healthy eating advice they can use in their everyday lives.

MotionMaze encourages children to get off the couch and navigate through a series of puzzles. Kids need to walk or jog in place to move to the next level of the adventure. The app is powered by actual motion so children will need to move around the room to earn the highest score. A range of different mazes will keep children entertained and challenge them to beat their fastest time.

NFL Play 60 is a slick game produced by the American Heart Association. Players run and jump in order to move their avatars through the obstacle course. Children will love creating their own characters and outfitting them with logos from their favorite American football teams. Parents should be aware that the game runs slow on older smartphones due to heavy graphics requirements.

Eat-And-Move-O-Matic teaches elementary-school children the relationship between eating and exercising. It shows exercises that burn the most calories and the types of physical activities needed to counteract that giant cheeseburger you had for lunch. Kids can spin the Eat-And-Move-O-Matic wheel to learn simple exercises and the right portions for a balanced diet.

Max’s Plate lets kids play with their food in positive way. Boys and girls learn about food groups and earn points by creating the healthiest meals. Each plate must include portions from the five major groups in order to earn the maximum score. Children can also track their own diets and compare it to the healthiest meals.

Paid Fitness Apps for Kids

Fitness Kids ($2.99) teaches 25 easy-to-learn exercises to kids. Children can watch fun videos that demonstrate strength and yoga activities. The app focuses on playground activities like crab walking, sit-ups, and wheelbarrow which children can perform alone or with friends. The colorful graphics and upbeat music will keep kids entertained for hours on end.

Discover Your Body ($2.99) lets kids explore the human body in an interactive learning environment. Children assemble body parts and learn about the skeleton, brain, and circulatory system. The app also teaches kids about exercises that strengthen core muscles and the best fuel to keep our bodies running. This fun app will reinforce lessons that children are learning in school in an intuitive and engaging way.

iMuscle 2 ($2.99) is geared towards adolescents who want to learn more about physical training. The app focuses on strengthening exercises for major muscle groups. Users can even customize their own training regimen from a large database of activities. This app is most useful for young athletes hoping to improve their fitness as they join sports teams and develop regular exercise habits.

Iron Kids ($3.99) was created by the American Academy of Pediatrics to teach children how to maintain their bodies and prevent injuries. Iron Kids provides advanced training exercises that strengthen the core and improve posture. The featured 45-minute workout will also get children moving and sweating in no time.

Super Stretch Yoga HD ($1.99) uses kid-friendly graphics and music to teach basic yoga poses. Yoga can be fun and relaxing for children after a long day at school. Short videos demonstrate basic movements such as Downward Dog and Warrior Pose. Parents can perform the exercises with their kids and burn calories together!

The post Best Health and Fitness Apps for Kids appeared first on Novak Djokovic Foundation.

But there’s something they do before and after (and sometimes during) a game or match that is just as important as knowing how to play the sport: Stretching.

Why it’s important

Stretching is important for people of all ages to prevent injuries, improve athletic performance and encourage a healthy lifestyle.¹ [tweet_quote]For children, stretching helps them increase their flexibility from a young age[/tweet_quote] (something that gets increasingly more difficult as they get older).

• Preventing injuries: Playing sports, running around outside or playing on a playground demand a level of physical activity that could cause injuries if children aren’t careful. Stretching prior to these activities will help them from pulling muscles and help their joints move through a full range of motion. Stretching will also help avoid stiffness after the activity.
• Improving performance: Stretching increases flexibility, allowing children to perform better in their athletic activities. Flexibility is extremely helpful for all sports, including gymnastics, tennis, swimming and soccer.
• Starting healthy habits young: When a child learns how to stretch from a young age, as they get older, they will learn to listen to their body more as they get older, recognizing aches and pains.

Yoga by Elvert Barnes | CC

Types of stretches

There are numerous stretches that are safe and suitable for children to do before an activity:²

• Shoulder blade stretch: Stand with arms outstretched and parallel to the ground. With thumbs pointing toward the ground, stretch arms back and try to touch your palms. Hold the position while breathing normally, release and repeat.
• Toe touch: Keep a flat back and bend at the waist. Touch your shins, then your toes, then the floor, which will help loosen hamstring muscles (in the back of the thighs).
• Quadriceps stretch: Stand near a wall for support, if needed. Bend your right knee back so the foot comes toward your bottom. Grab your right ankle with your right hand. Hold and repeat with your left leg.
• Calf Stretch: Stand by a wall and place both hands against the wall so arms are straight. Step your right foot back and bend your left knee, keeping your right leg straight and right heel on the floor. Keep your back straight and hips and toes pointing toward the wall. Switch legs and repeat.
• Tricep stretch: Raise your right arm straight up overhead with palm facing toward your head. Bend your help so your fingers touch the middle of your upper back. Grab your right elbow with your left hand and gently pull back until you feel the stretch. Switch arms and repeat.
• Butterfly stretch: In a seated position, place the soles of your feet together and hold them with your hands to form the butterfly “wings.” Gently press your knees down to increase the stretch.

For more stretching ideas, enjoy this great video from the Jason Taylor Foundation:

Important tips

• Stretching should last around 5-10 minutes prior to athletic activities with each stretch being held for 10-30 seconds.
• Don’t reach a point in your stretches where you feel pain. Stretching should never be uncomfortable.
• Avoid bobbing during stretches, which could cause damage to muscle tissue.
• Stretch both sides to ensure equality in muscles.
• Stretch regularly to maintain flexibility.
• Remember to breathe.

[tweet_quote]The best part about stretching? No equipment required![/tweet_quote] Plus, your child will feel better and enjoy their activities even more.

1. http://www.livestrong.com/article/515934-importance-of-stretching-for-kids/
2. http://familyfitness.about.com/od/kidssports/ss/Kids-Stretching-Exercises.htm

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Adults have found yoga to be helpful for inner health and relaxation. Young children, who start yoga at an early age, see these benefits as well as the practice of yoga encourages self-esteem and body awareness with non-competitive physical activity.

What is Yoga

Thousands of years ago, the practice of yoga started in India and has recently become very popular worldwide. The the word “yoga“ means “union“ in Sanskrit and is called this because yoga is the union of mind and body.

Yoga is a system of physical exercises or postures, called asanas. These postures build strength, flexibility and confidence while promoting strong breathing to help calm and refresh the body and mind.¹

Age to Begin

Surprisingly, children can begin practicing yoga as early as the age of 2-3 weeks, with the help of their mother, of course, as part of their mother’s yoga routine or baby massage to help digestion.² As children get older, they can learn to do positions on their own and basic techniques for relaxation. Proper breathing techniques can be taught at any age.

Benefits

Yoga for children, like adults, benefit the mind, body and spirit by improving mind/body connection, encouraging a healthy lifestyle and promoting an overall sense of well-being. A child who learns yoga will develop essential skills for a life of health and wellness.

Yoga for children benefit their body, mind and spirit individually in the following ways:³

Body:

• Helps with neuromuscular development
• Encourages motor development
• Develops a strong, flexible body
• Increases balance and coordination
• Develops core strength to improve posture
• Reduces injuries
• Improves digestion and circulation
• Strengthens the immune system
• Relaxes the body, promoting better sleep

Mind:

• Brings a feeling of calm by reducing stress and anxiety
• Relieves tension
• Increases concentration, focus and attention span
• Promotes thinking and memory
• Balances energy

Spirit:

• Builds confidence and self-esteem
• Develops discipline and self-control
• Supports a sense of universal connectedness
• Inspires respect for self and others

Whether a child is learning Warrior One, breathing in Child’s Pose or mastering Downward Dog, they’ll be soaking up all of the numerous benefits of yoga. Their body, mind and spirit will grow stronger at a young age and will lay the foundation for a calm, focused and relaxed life in the future.

• 1 http://www.pbs.org/parents/food-and-fitness/sport-and-fitness/why-yoga-and-kids-go-together/
• 2 http://en.wikipedia.org/wiki/Yoga_for_children
• 3 http://www.yoga4classrooms.com/benefits-of-yoga-in-schools

Images

• http://www.rgbstock.com/photo/meKSOdY/meditation
• http://www.rgbstock.com/photo/nrbR3WA/Alice+-+nap

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As the temperature drops and the nights draw in, my only consolation lies in planning a ski holiday and checking the snow forecasts as regularly as a meteorologist. Having spent a year working in a ski resort, I start to crave a warm hat, a vin chaud and the unique feeling of snow melting on my eyelashes. Skiing may be my choice of a winter adrenalin rush but if a year in a ski resort taught me nothing else, I learnt that the scope of winter sports on offer is truly startling. There is something for everyone no matter how much or how little adrenalin takes your fancy. With the Winter Olympics fast approaching, (starting on February 7^th) what better time to introduce children to winter sports. For a full list of winter olympic sports, please visit: http://www.olympic.org/sports

http://www.bbc.co.uk/sport/0/winter-sports/22124248

It can be hard to choose which sport might be right for your child and winter sports can provide some rather different barriers to entry than most other sports. There is always someone to knock a tennis ball about with but there isn’t always a bobsleigh track to perfect your turns. Kit tends to be technical to combine both warmth with movement and functionality and that is before you include hardware such as skis and skates. Much has been done to increase access to winter sports over the last few years but even so there are some things to consider:

1. What kind of access do you have to the sport of your choice? These could be financial or logistical considerations such as how far do you have to travel? How much kit do you need to buy? How often can you partake?

2. In terms of the age that you start your child on a winter sport, whether skating or skiing, think carefully about their level of athleticism, their balance and their interest in new activities.

3. Winter sports skills can build team work, coordination skills and can bring aspects of science and geography to life. Children learn to follow instructions and how to assess risk as well as learn survival skills.

4. If children are young think about mixing up winter sports with snow play activities and less physically intense activities.

5. Try to acclimatise children to both the equipment and the cold. Comfort is so important so gage your child’s reaction to trying on the equipment. If there is an indoor slope, rink or ice climbing wall nearby, use it as an opportunity to trial equipment, layers of clothing and become accustomed to the cold. Winter is the perfect time to try skating with pop up rinks in cities around the world.

6. Remember that many winter sports are hard work so children need plenty of food, plenty of sleep and plenty of liquid.

Winter sports can take place close to home even if that is a city or hot country but it is true that the opportunities are not the same as for those living in the mountains with cold conditions in the winter. But for those keen on sampling a range of winter sports without wanting to commit to one, many resorts and winter sports holidays offer a host of activities to try from snowshoeing to snowboarding, husky sledding to ski-biking, ice diving to ice-climbing, cross-country skiing to bob skeleton as well as speed skating or figure skating. Here are some pointers on a few popular choices:

Skating: Children can often start at around the age of three and some ice hockey leagues even take children as young as four. One of the more accessible winter sports, many towns and cities have ice rinks to build up momentum without having to go anywhere. Skating can be a great confidence builder as well as help develop coordination whether your child chooses figure skating, speed skating or ice hockey.

Skiing/Snowboarding: Most ski schools take children from three or four whereas a lot of snowboard schools recommend children starting a bit later at around the age of seven. There are well developed areas for young children to become acclimatised to the equipment and movements that are required and both these sports could foster a lifelong family passion. There are also a huge number of options from within these sports whether freeriding is your passion or you want to head for the half pipe in the park. Many ski clubs offer race training for children which is a fantastic way to develop their skills and discipline.

Bobsleigh: You might not think that a tin can reaching speeds of 140kmph is something available for children but many commercial tracks now have different types of sleigh which don’t go quite so fast and which children from the age of 8 can ride on their own. Younger children can ride accompanied. Sounds great if your children are adrenalin junkies or love roller coasters.

Sledging and snowman making: Never forget the fun that can be had on a sledge for those of all ages! Winter sports should always be fun and sledging never loses its appeal whether young or old!

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