The Top 2 Workouts for Children: A Story of Energy, Fun, and Growth

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The Top 2 Workouts for Children: A Story of Energy, Fun, and Growth Discover the top two workouts for kids: skipping and bodyweight exercises. This fun story shows how these easy workouts help kids stay healthy, feel confident, and have more energy.  by google ### Chapter 1: The Morning of Change It was a bright Saturday morning when Rohan put on his sneakers, grabbed his water bottle, and stepped onto the porch. His mother raised an eyebrow. “Where are you going so early?” she asked. Rohan grinned. “Coach says I’m starting something new today—[the **top 2 workouts for children.**](//about:blank/1) He says they’ll make me strong like a superhero!” That excitement in his eyes was the first step toward something bigger. When workouts are fun and easy, kids don’t see them as chores—they see them as adventures. | | | --- | | [![](//about:blank/2)](//about:blank/1) | | by google | ### Chapter 2: The First Workout – Skipping into Joy At the park, Coach handed Rohan a skip...
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Teens’ Weekend Sleep Extension Lowers Anxiety: The Science Behind the Sweet Spot

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 "Teens who sleep 1–2 extra hours on weekends have lower anxiety, but too much backfires. New research reveals the sweet spot for catch-up sleep and why consistency matters for mental health."

A groundbreaking study presented at SLEEP 2025 reveals that moderate weekend catch-up sleep—up to two extra hours—can significantly reduce anxiety symptoms in teenagers. However, oversleeping or undersleeping on weekends may have the opposite effect, highlighting the importance of balance in adolescent sleep habits 

Key Findings from the Study

✔ Optimal Sleep Window: Teens who slept 1–2 extra hours on weekends showed lower anxiety compared to those who slept less or more.
✔ Too Much or Too Little Backfires: Sleeping more than 2 extra hours or not catching up at all was linked to higher anxiety levels.
✔ Biological & Social Factors: Teens naturally have delayed circadian rhythms, making early school start times a major contributor to sleep deprivation.

Why Does This Happen?

  • Moderate catch-up sleep helps restore mental fatigue from weekday sleep deficits.

  • Oversleeping disrupts circadian rhythms, leading to social jetlag and worsened mood.

  • Sleep consistency is key—irregular sleep patterns increase stress hormones like cortisol.

Practical Tips for Parents & Teens

✅ Limit weekend sleep-ins to 1–2 extra hours (e.g., if weekday wake-up is 6:30 AM, aim for 8:30 AM max).
✅ Encourage earlier weekend bedtimes rather than late wake-ups to avoid sleep cycle disruption.
✅ Reduce screen time before bed—blue light suppresses melatonin, delaying sleep onset.

The Bigger Picture

With only 23% of teens getting the recommended 8–10 hours of sleep on school nights, this research underscores the need for later school start times and better sleep hygiene education.


Why This Matters:

This study, led by Sojeong Kim (University of Oregon), provides actionable insights for parents and educators to support teen mental health through smarter sleep habits

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