Most parents are interested in their child's daily routine. Especially if we're talking about about a seventh grader, because during this difficult period of growing up, it is important to balance the time devoted to study and entertainment.

It is rare that a mother and father do not worry about their child and how he spends his time when they are not at home. Many have encountered the problem when only late in the evening and after a conflict does their son or daughter sit down to do their homework. This situation is connected not only with the general busyness of parents, but also with the fact that they do not know how to properly create a daily routine for a 7th grade student. How to properly allocate time so that lessons are learned, and hobbies are not forgotten, and at the same time you do not have to give up mandatory rest.

Such planning is necessary for the right balance between study and entertainment, because being overworked affects not only school success, but also on health in general. Chronic overwork, as well as idleness, do not allow the child’s talents to fully develop; he becomes withdrawn and aggressive. Only an optimal balance will allow your son or daughter to study well and remain an open and friendly student.

It is important for parents to make sure that the seventh grader does not stand up close to the time he leaves the house. Exercise and a full breakfast will give him strength for subsequent achievements.

The best time to do homework is 16-18 hours, and it is important to take a break every half hour, get up, rest your eyes and unload your muscles. First of all, you need to complete simple tasks, and only then move on to the most difficult ones. In normal mode, homework should not last longer than 3 hours.

It is better to devote the time immediately before bed to rest, this will calm the nervous system. Watching movies, communicating with parents, hobbies are the best activities for a schoolchild's evening.

An approximate daily routine for a 7th grade student should look like this; the time may vary depending on the lesson schedule.

0 – 7.0 – getting up and morning exercises. It is important to plan the time so that the student has the opportunity to have a full breakfast, and does not rush around the house, stimulating his nervous system, which has not yet recovered from sleep. 5-10 minutes of light exercise will give you a boost of energy for the whole day and partially compensate for subsequent immobility. Bends, body turns, arm swings, squats and walking in place are the required minimum.

0-7.0 – breakfast. It must take place, despite the lack of morning appetite. A cup of tea with porridge or cottage cheese is the best option. Even if the child resists, it is necessary to persuade him, otherwise after the first lesson he will feel hungry and cookies, sandwiches and sweets, which are harmful to the stomach, will be used.

0-4.0 – usual time classes, if the schedule at school is different, this must be taken into account when drawing up the daily routine.

0-6.0 – coming home and having a mandatory balanced lunch. After this, the child can go for a walk or go to a sports section. It is better to give preference to active pastime.

0-9.0 – dinner and homework. Of course, the scope of tasks may change different days, but it is better for the child to get used to the fact that this time is always devoted to lessons. A suddenly free half hour or hour can be spent reading school literature. If free time left, you can take a walk in the air, relax. During the same period, a backpack or bag should be collected for the next school day, clothes are prepared so that it does not take up precious morning time.

DAY REGIME FOR SCHOOLCHILDREN

7-8 grades

(for healthy schoolchildren)

MBOU teacher

"Bogatishchevskaya Secondary School"

Artamonova A.E.

The schoolchild’s daily routine consists of alternating various types activities during the day.
The state of health, physical development, performance and performance at school depend on how well the schoolchild’s daily routine is organized.
Schoolchildren spend most of the day with their families. Therefore, parents should know the hygienic requirements for the schoolchild’s daily routine and help their children in properly organizing the daily routine. Parents must properly organize the conditions in which the student prepares homework, rests, eats, and sleeps in such a way as to ensure the best implementation of this type of activity.Some time should also be allocated for children’s freely chosen activities, in accordance with their individual interests and abilities - reading fiction, drawing, music, etc.
The basis of a properly organized daily routine for a schoolchild isperforming individual elements of the daily routine in a certain sequence, at the same time. It is necessary to strictly adhere to a certain time of rising and going to bed, preparing homework, meals, i.e. follow a certain, established daily routine. All elements of the regime must be subordinated to this basic principle.
When organizing a student’s daily routine, it is important to seek advice from the school or local doctor. The doctor, guided by the student’s health condition, will indicate the features of the regime necessary for him.Expert advice is especially necessary when carrying out water procedures.

Much attention should be paid to the diet, regular meals at strictly established times - every 3-4 hours (4-5 times a day).

The duration of sleep for schoolchildren 12 - 15 years old should be at least 9 hours and it is necessary to individualize the duration of sleep during the day and depending on the child’s health condition.

It is unacceptable to increase the hours of study at the expense of violating other routine aspects - reducing sleep and walking, hasty eating, as this is harmful to health and leads to fatigue of the body.But you can change activities based on your child’s preferences and priorities, as long as you maintain the alternation between rest and work.

When doing homework, just like at school, every 45 minutes you should take a break for 10 minutes, during which you need to ventilate the room, get up, walk around, and do a few breathing exercises.
Children often spend a lot of time preparing homework because their parents do not help them organize it correctly. homework, do not create conditions for this work that would allow concentration and work without distraction. In many cases, students have to prepare assignments when there is loud talking, arguing, or the radio in the room. These extraneous external stimuli distract attention and inhibit the smooth functioning of the body. As a result, not only does the preparation time for lessons lengthen, but the child’s fatigue also increases, and in addition, he does not develop the skills of concentrated work, he learns to be distracted by extraneous matters while working. It also happens that while the child is preparing homework, parents interrupt him and give him small instructions: “put the kettle on,” “open the door,” etc. This is unacceptable. It is necessary to create calm learning conditions for the student and demand that he work with concentration and not stay at lessons for more than the allotted time.

A properly organized daily routine for students during the holidays is the basis for proper rest and contributes to the complete restoration of the teenager’s body’s performance.

A schoolchild’s daily routine is a routine of wakefulness and sleep, alternation of various types of activities and rest during the day.
The state of health, physical development, performance and performance at school depend on how well the schoolchild’s daily routine is organized.
Schoolchildren spend most of the day with their families. Therefore, parents should know the hygienic requirements for the schoolchild’s daily routine and, guided by them, help their children in properly organizing the daily routine.
A child’s body needs certain conditions for its growth and development, since its life is in close connection with environment, in unity with her. The connection of the organism with the external environment, its adaptation to the conditions of existence are established with the help of nervous system, through so-called reflexes, i.e. the response of the body’s nervous system to external influences.
The external environment includes natural factors such as light, air, water, and social factors - housing, food, conditions of classes at school and at home, rest.
Unfavorable changes in the external environment lead to diseases, delayed physical development, and decreased performance and academic performance of the student. Parents must properly organize the conditions in which the student prepares homework, rests, eats, and sleeps in such a way as to ensure the best implementation of this activity or recreation.
The basis of a properly organized schoolchildren’s daily routine is a certain rhythm, strict alternation of individual elements of the regime. When individual elements of the daily routine are performed in a certain sequence, at the same time, complex connections are created in the central nervous system, facilitating the transition from one type of activity to another and their implementation with the least amount of energy. Therefore, it is necessary to strictly adhere to a certain time of getting up and going to bed, preparing homework, eating, i.e. follow a certain, established daily routine. All elements of the regime must be subordinated to this basic principle.
The schoolchild’s daily routine is built taking into account age characteristics and above all, taking into account the age-related characteristics of the nervous system. As the student grows and develops, his nervous system improves, its endurance to greater load, the body gets used to doing more work without fatigue. Therefore, it is common for middle or high school students school age the workload is excessive and unbearable for younger students.
This article is about the daily routine for healthy schoolchildren. In children with poor health, infected with worms, with tuberculosis intoxication, patients with rheumatism, as well as in children recovering from such infectious diseases, like measles, scarlet fever, diphtheria, the body’s endurance to normal stress is reduced and therefore the daily routine should be slightly different. When organizing a student’s daily routine, it is important to seek advice from the school or local doctor. The doctor, guided by the student’s health condition, will indicate the features of the regime necessary for him.

A properly organized schoolchild’s daily routine includes:

1. Proper alternation of work and rest.
2. Regular meals.
3. Sleep of a certain duration, with an exact time of getting up and going to bed.
4. A specific time for morning exercises and hygiene procedures.
5. A specific time for preparing homework.
6. A certain duration of rest with maximum stay in the open air.

7.00 - Wake up (waking up late will not give the child time to wake up well - drowsiness may persist for a long time)

7.00-7.30 - Morning exercises (will help make the transition from sleep to wakefulness easier and give you energy), water treatments, bed making, toilet

7.30 -7.50 - Morning breakfast

7.50 - 8.20 - Road to school or morning walk before school starts

8.30 - 12.30 - School activities

12.30 - 13.00 - The road from school or a walk after school

13.00 -13.30 - Lunch (if for some reason you exclude hot breakfasts at school, then the child must go to lunch if he attends an extended day group)

13.30 - 14.30 - Afternoon rest or sleep (it is difficult to put a modern child to bed after lunch, but quiet rest is necessary)

14.30 - 16.00 - Walk or games and outdoor sports activities

16.00 - 16.15 - Afternoon snack

16.15 - 17.30 - Preparing homework

17.30 - 19.00 - Walks in the fresh air

19.00 - 20.00 - Dinner and free activities (reading, music lessons, quiet games, manual labor, helping the family, classes foreign language etc.)

20.30 - Getting ready for bed (hygiene measures - cleaning clothes, shoes, washing)

The child should sleep for about 10 hours. They should get up at 7 am and go to bed at 20.30 - 21.00, and the older ones at 22.00, at the latest - at 22.30.

You can switch classes. Based on your child's preferences and priorities, the main thing is to maintain an alternation of rest and work.

Every student's day should begin with morning exercises, which is not without reason called exercise, as it drives away the remnants of drowsiness and, as it were, gives a charge of vigor for the whole coming day. A set of exercises for morning exercises is best agreed upon with the teacher. physical culture. On the advice of the school doctor, gymnastics includes exercises that correct poor posture.
Gymnastic exercises should be carried out in a well-ventilated room, in the warm season - with an open window or in the fresh air. The body should be naked if possible (you should exercise in panties and slippers) so that the body simultaneously receives an air bath. Gymnastic exercises strengthen the functioning of the heart and lungs, improve metabolism, and have a beneficial effect on the nervous system.
After gymnastics, water procedures are carried out in the form of rubdowns or douches. Water procedures should be started only after a conversation with the school doctor about the student’s health condition. The first rubdowns should be carried out with water at a temperature of 30-28°, and every 2-3 days, reduce the water temperature by 1° (not lower than 12-13°), while the temperature in the room should not be lower than 15°. Gradually, you can move from rubbing to dousing. Water procedures with a gradual decrease in water temperature increase the body's resistance to sudden temperature fluctuations external environment. Consequently, the morning toilet, in addition to hygienic significance, also has a hardening effect, improves health, and increases resistance to colds. The entire morning toilet should take no more than 30 minutes. Morning exercises followed by water procedures prepare the student’s body for the working day.
The main activity of schoolchildren is their academic work at school and at home. But for the comprehensive development of children, it is also very important to accustom them to physical labor; work in the school workshop, in production, in “Skillful Hands” circles, in the garden, vegetable garden, helping the mother with housework. At the same time, children acquire not only labor skills, but also receive physical training and improve their health. Only the right combination of mental and physical labor contributes to the harmonious development of the student.
For schoolchildren of junior, middle and senior age, based on the age characteristics of their central nervous system, a certain duration of school hours is established. Preparing home lessons during the day for elementary school students should take 1 1/2-2 hours, middle school - 2-3 hours, high school - 3-4 hours.
With such a duration of homework, as special studies have shown, children work attentively, concentratedly all the time and by the end of classes remain cheerful and cheerful; There are no noticeable signs of fatigue.
If preparing homework is delayed, then educational material is poorly understood, children have to re-read the same thing many times in order to understand the meaning, and they make many mistakes in written work.
Increasing cooking time educational assignments often depends on the fact that many parents force their children to prepare homework immediately upon arriving from school. In these cases, the student, after mental work at school, without having had time to rest, immediately receives a new load. As a result, he quickly becomes tired, the speed of completing tasks decreases, memorization of new material deteriorates, and in order to prepare all his lessons well, a diligent student sits at them for many hours.
For example, the mother of the boy Vova believes that her son, who is in the 2nd grade of the first shift, should come home from school, eat and do his homework, and then go for a walk. Vova K., a very neat, efficient boy, on the advice of his mother, prepares assignments immediately upon arriving from school, but for some time now completing assignments has become torment for him, he sits continuously for 3-4 hours, is nervous because he is ill masters educational material. This affected both health and academic performance. The boy lost weight, turned pale, began to sleep poorly, became absent-minded in school lessons, and his academic performance decreased.
It is not advisable to prepare homework immediately upon arrival from school. In order to learn the material well, students need to rest. The break between studying at school and starting to prepare homework at home must be at least 2 1/2 hours. Students will spend most of this break walking or playing outdoors.
Students studying in the first shift can start preparing homework no earlier than 16-17 hours. For second shift students, time should be allocated for preparing homework, starting at 8-8 1/2 o'clock in the morning; They should not be allowed to prepare their homework in the evening after returning from school, as their performance decreases by the end of the day.
When doing homework, just like at school, every 45 minutes you should take a break for 10 minutes, during which you need to ventilate the room, get up, walk around, and do a few breathing exercises.
Children often spend a lot of time preparing homework because their parents do not help them organize their homework correctly and do not create conditions for this work that would allow them to concentrate and work without distraction. In many cases, students have to prepare assignments when there is loud talking, arguing, or the radio in the room. These extraneous external stimuli distract attention (which happens especially easily in children), inhibit and disorganize the smooth functioning of the body. As a result, not only does the preparation time for lessons lengthen, but the child’s fatigue also increases, and in addition, he does not develop the skills of concentrated work, he learns to be distracted by extraneous matters while working. It also happens that while the child is preparing homework, parents interrupt him and give him small instructions: “put the kettle on,” “open the door,” etc. This is unacceptable. It is necessary to create calm learning conditions for the student and demand that he work with concentration and not stay at lessons for more than the allotted time.
Every student needs certain a permanent place at a common or special table for doing homework, since in the same constant environment attention is quickly focused on the educational material, and therefore its assimilation is more successful. Workplace should be such that the student can freely position himself with his aids. The dimensions of the table and chair must correspond to the student’s height, otherwise the muscles quickly fatigue and the child cannot maintain the correct posture at the table while performing tasks. Sitting for a long time in an incorrect position leads to curvature of the spine, stooping, sunken chest, and abnormal development of the chest organs. If a student has a special table for studying, then until the age of 14, the height of the table and chair should be changed in a timely manner. For students with a height of 120-129 cm, the height of the table should be 56 cm and the height of the chair - 34 cm, for students with a height of 130-139 cm - the height of the table should be 62 cm, the height of the chair - 38 cm.
When a schoolchild works at a common table, the difference in the height of the table from the floor and the height of the chair from the floor should be no more than 27 cm and no less than 21 cm. To ensure this position for younger schoolchildren, you can put one or two well-planed boards on the chair, and under your feet place a bench for support. Parents should monitor the student's seating position while preparing home lessons and during free classes. Proper seating of the student ensures normal visual perception, free breathing, normal blood circulation and contributes to the development of good posture. With correct seating, 2/3 of the student’s hips are placed on the seat of the chair, the legs are bent at right angles at the hip and knee joints and rest on the floor or bench, both forearms rest freely on the table, and the shoulders are at the same level. Between the chest and the edge of the table there should be a distance equal to the width of the student’s palm, the distance from the eyes to a book or notebook should be at least 30-35 cm. If the height of the table and chair corresponds to the size of the student’s body, then by monitoring the correct seating, you can easily teach children sit straight.
For the growth and development of a child's body, clean, fresh air is necessary.Great importance it has to increase mental performance, improve brain function and maintain alertness. Therefore, before classes, as well as during 10-minute breaks, you need to ventilate the room, and in the warm season you should study with an open vent or an open window. Another important condition for classes is sufficient lighting of the workplace, both natural and artificial, since doing homework (reading, writing) is associated with great eye strain. The light from the window or from a lamp should fall on the textbooks (notebooks) to the left of the sitting student, so that the shadow from the hand does not fall. There should be no tall flowers or a solid curtain on the window, as this will impair the lighting of the workplace. When studying under artificial lighting conditions, the table must be additionally illuminated with a table lamp, placing it in front and to the left. The electric lamp must have a power of 75 watts and be covered with a shade to prevent light rays from entering the eyes.
Fulfillment of all the above conditions contributes to maintaining high performance.
The success of preparing homework and the success of school work also depend on the timeliness of completing other elements of the regime. So, important element The schoolchild's daily routine is rest.
With prolonged intense mental work, the nerve cells of the brain become tired and depleted., in working organs, the processes of breakdown of substances begin to prevail over their replenishment, therefore efficiency decreases. To prevent this from happening, the body should be given timely rest. During rest, the processes of restoration of substances in the tissues are enhanced, the metabolic shifts that have occurred are eliminated and proper performance is restored. Particularly important during mental work, in which primarily the cells of the cerebral cortex, which are easily fatigued, are involved, is the alternation of mental work with other types of activity.
The greatest Russian scientist I.M. Sechenov proved that the best rest is not complete rest, but the so-called leisure, i.e. changing one type of activity to another. During mental work, excitement occurs in the working cells of the cerebral cortex; at the same time, other cells of the cerebral cortex are in a state of inhibition - they are resting. The transition to another type of activity, for example, movement, causes excitation to occur in previously non-working cells, and in working cells, an inhibitory process arises and intensifies, during which the cells rest and recover.
One-sided mental sedentary work of schoolchildren does not create conditions for full physical development and health. The replacement of mental labor with physical labor, in which the child’s entire body or parts of it are involved in movement, contributes to the rapid restoration of performance. The best active recreation for a schoolchild is physical activity, especially outdoors. Spending children outdoors has great health benefits. Fresh, fresh air strengthens the student’s body, improves metabolic processes, the activity of the cardiovascular and respiratory systems, and increases his resistance to infection. The best views mobile activities that quickly dissipate fatigue and exhaustion are movements chosen by the children themselves, performed by them with pleasure, joy, and emotional uplift. Such movements are outdoor games and sports entertainment (in the warm season - games with a ball, jumping rope, small towns, etc.; in winter - sledding, skating, skiing).
Experience shows that with the desire and persistence of parents, almost every yard can have a skating rink in the winter and a ball game area can be organized in the summer.
Parents should encourage the desire of middle and older schoolchildren exercise in one of the sports sections at schools, pioneer houses or youth sports schools. These activities make the student strong, resilient and have a positive impact on his performance and academic performance.
For outdoor outdoor games, students of the first shift should be given time after lunch before starting homework, and students of the second shift - after preparing their homework before leaving for school. The total duration of stay in the open air, including the journey to school and back, should be at least 3 - 3 1/2 hours for younger schoolchildren, and at least 2 - 2 1/2 hours for older students.
Outdoor games, outdoor sports You should spend more time on weekends, combining them with walks outside the city, into the forest, and with excursions. Many parents incorrectly think that instead of playing outdoors, children are better off reading fiction or doing housework. They should be reminded of the old pedagogical rule: “Children’s character is formed not so much in the classroom at a desk, but on the lawn, in outdoor games.”
In the student’s daily routine, time should be allocated for free chosen one creative activity , such as designing, drawing, modeling, music, reading fiction. This takes 1 - 1 1/2 hours for younger students during the day, and 1 1/2 - 2 1/2 hours for older students.
Every schoolchild should be involved in feasible work around the house. The younger ones can be entrusted with cleaning the room, watering flowers, washing dishes; for older people - a walk with the kids, buying groceries, working in the garden, etc.
Some parents do not involve their children in family service work at all and even in service work for themselves (cleaning shoes, dresses, making the bed, sewing on a collar, buttons, etc.). This will make them make a big mistake.
Thus, the mother of two schoolchildren, despite the fact that they are already in the 6th grade, believes that her children are still too young to do housework. The mother herself cleans the apartment, goes grocery shopping, washes the dishes, without involving the children in this. Previously, children had a desire to do something for the house themselves, but their caring mother warned them about everything. And now, growing up, they make complaints to their mother: why the clothes are not ironed properly, why the room is poorly cleaned. Children grew up selfish, people who do not know how to do anything. Such parents forget that work not only contributes to the proper upbringing of the child and disciplines him, it helps to improve his physical development and health. Every schoolchild should be taught to help his family and instill a love of work.
For proper growth and development of a child, a sufficiently high-calorie diet is necessary., complete in protein, fat, carbohydrates, mineral salts and vitamins.
Much attention should be paid to the diet, regular meals at strictly established times - every 3-4 hours (4-5 times a day). Those who always eat at a certain time produce conditioned reflex for a while, i.e., when a certain hour approaches, appetite appears, the secretion of digestive juices begins, which facilitates the digestion of food.
Disorderly eating leads to the fact that the necessary preparation of the gastrointestinal system for these meals does not occur, nutrients are less absorbed, and appetite is lost. Disorderly eating of sweets and sugar especially spoils the appetite.
To illustrate, we can give an example with a schoolchild. He did not have specific hours for meals: on some days he had lunch immediately upon arriving from school, on other days, without having lunch, he ran out into the street with a piece of bread, then ran home for candy or cookies. His parents often gave him money to buy ice cream, which he ate right there on the street. Returning from such a celebration, the boy not only forgot about lunch, but also refused dinner. The boy's mother, trying to find the cause of her son's loss of appetite, went with him from one doctor to another, thinking that the boy was seriously ill. There was only one reason: irregular meals, random eating of sweets. In this case, it was enough for the mother to set the exact time for meals for the boy, and his appetite was restored. The environment in which food is eaten is of great importance for stimulating appetite. The sight of a table with neatly arranged plates and cutlery, the smell of deliciously cooked food stimulates the appetite, causing the so-called mental phase of the separation of digestive juices.
It is necessary to teach the student to wash his hands before each meal, to eat slowly, without talking, without reading while eating. Regular intake of nutritious food, subject to all hygiene rules, is the key to health.
The schoolchild's day should end with an evening toilet and subsequent sleep. No more than 30 minutes are allotted for evening dressing. During this time, the student must put things in order school uniform and shoes. Then you need to wash your face, brush your teeth, and wash your feet with water at room temperature.
In the evening, after intense hours of wakefulness and the perception of many irritations from the outside world, an inhibitory process quickly occurs in the cerebral cortex, which easily spreads to other parts of the nervous system, causing sleep.
This inhibition is called protective, since it protects the nervous system from excessive work and exhaustion. As already mentioned, the younger the child, the less endurance his nervous system has to external stimuli and the greater his need for sleep.
Thus, the total duration of sleep for 7-year-old schoolchildren should be 12 hours a day, of which it is better to allocate one hour for an afternoon nap. Sleep duration for children 8-9 years old is 10 1/2-11 hours, for 10-11 years old - 10 hours, for 12-15 years old - 9 hours and for older students - 9 - 8 1/2 hours. Night sleep is a long rest that eliminates the fatigue that appears at the end of the day and restores the body's strength. In nerve cells, under the influence of the inhibitory process, recovery processes are enhanced. Cells again gain the ability to perceive irritations from the external environment and give an appropriate response to them. Lack of sleep has a harmful effect on the nervous system of schoolchildren and leads to decreased performance.
The student should be taught to always go to bed at the same time and get up at the same time, then his nervous system becomes accustomed to a certain rhythm of work and rest. Then the student will fall asleep easily and quickly and wake up easily and quickly at a certain hour.
Both first and second shift students must get up at 7 a.m. and go to bed at 8:30 p.m. - 9 p.m., and seniors at 10 p.m., or 10:30 p.m. at the latest.
The fullness of sleep is determined not only by its duration, but also by its depth. Sleep of sufficient duration, but not deep, with dreams and talking in sleep does not provide complete rest. In order for the child to have a deep sleep, it is necessary that before bedtime the student does not engage in noisy games, arguments, stories that provoke strong feelings, as this interferes with falling asleep quickly and disrupts the depth of sleep. Deep sleep is also prevented by external stimuli: conversations, light, etc.
The child should sleep in a separate bed corresponding to the size of his body; this creates the opportunity to maintain the body muscles in a relaxed state throughout sleep.
One of the main conditions for maintaining the depth of children's sleep is to sleep in a well-ventilated room at an air temperature no higher than 16-18°. It’s even better to teach a schoolchild to sleep with the window open. In this case, the bed should be no closer than 2 m from the window so that the cold stream of air does not fall on the child, or the window should be covered with gauze.
Compliance with all these conditions contributes to the child’s proper sleep and full restoration of his strength for the next working day.
When drawing up a schoolchild's daily routine, parents can be guided by daily routine diagrams. Based on these daily routine diagrams, each schoolchild, with the help of his parents, can create a daily routine, post this schedule in a visible place and strictly adhere to it. Schoolchildren need to be reminded of the words of M.I. Kalinin, who said that they need to organize their studies, their day in such a way as to have time and study well and go for walks, and play, and do physical education.
A particularly difficult and important time in the life of every student is the exam period., therefore, during this period the regime must be observed especially clearly. In no case should you increase your hours of study at the expense of sleep and walks, or disrupt your diet, as this leads to fatigue and weakening of the nervous system and the entire body. Unfortunately, very often during exams, schoolchildren, especially tenth-graders, break their routine and study for many hours in a row without rest or sleep, thinking that this will help them better prepare for exams. But they are wrong - a tired brain does not perceive and remember what is read well, and you have to spend more time absorbing the same material, but the result is poor.
For example, on the eve of an exam, a girl, feeling that there was little time left to review the material she had covered, studied until 2 am. As a result of lack of sleep for several hours, the girl had a headache in the morning, the girl became very irritable and worried, although she managed to repeat all the material. During the exam, she could not remember what she knew well. After this incident, the schoolgirl made it a rule to never study late and observe a work-rest schedule during exams.
Parents should know and instill in their children that they need to work hard throughout the year so that the exams will not be difficult. And during exam periods, parents should help children organize their study schedule, ensure silence, proper nutrition, timely sleep.

Schoolchild's daily routine

What do you need to know?

1. Daily regime - this is a rational distribution of time for all types of activities and rest during the day.
2. A daily routine is necessary to ensurehigh performance throughout the entire waking period.
3. The regime is built on the basis biological rhythm of the body's functioning.

Increased performancenoted from 11 a.m. to 1 p.m. .

Second rise at 16 - 18 o'clock lower intensity and duration.

Basic elements of a schoolchild's daily routine

1. Educational activities at school and at home
2. Active holiday with maximum exposure to the fresh air
3. Regular and adequate nutrition
4. Physiologically complete sleep
5. Free activity of individual choice.

! When organizing a regimen, one should take into account the state of health and functional features of this age period. With a clear daily routine, a habit is formed when a specific time is a signal for appropriate actions.

At 6-7 years old There is an increased sensitivity to unfavorable external factors and rapid fatigue during training.

At primary school age The processes of ossification and growth of the skeleton, development of small muscles of the hand and functional improvement of the nervous system continue.

Age 11-14 years characterized by sudden hormonal changes and intensive growth. Happening fast development internal organs: the heart grows faster than the lumen of the blood vessels, and juvenile hypertension occurs.

At 15-18 years old Puberty ends, and the predominance of general arousal and mental imbalance persists.

Morning work-out

It is no coincidence that morning exercises are called exercises; they relieve drowsiness and “charge” the body with vigor for the whole day.

Gymnastic exercises strengthen the functioning of the heart and lungs, improve metabolism, and have a positive effect on the nervous system.

! The exercises must be performed in a certain sequence: firstsipping,then exercisesfor arms and shoulder girdle, then torso and legs. Finish chargingjumping and running, after which they docalming breath. Charging duration depending on age from10 to 30 minutes. The exercises gradually become more complex, and the pace of movements accelerates. It is advisable to change sets of exercises every 7-10 days. It is mandatory to ensure an influx of fresh air during classes.

In addition to exercise, physical education includes outdoor games . Outdoor games and sports are considered the best. The game improves motor skills and increases emotional tone.

In addition, outdoor games provide good healing effect. Pay attention to swimming, skiing, cycling and other sections depending on your inclinations.

Team games are well disciplined: volleyball, basketball, football. Don't forget about dancing.

It is especially important for a child to stay outside in the evening before bedtime. It has been proven that the best regimen is 3-4 walks with a total duration of 2.5-3.5 hours.

! H The younger the child, the more time he should spend outside .

Water procedures

After morning exercises, water treatments await you. School-age children should take after each physical training comfortable shower .

The temperature is gradually reduced: from 30 to 20-15 degrees at the end. This is a good hardening procedure. A contrast shower with alternating warm and cool water flows is possible. Nothing drives away sleep better than washing your face with cold water in the morning.

The weakest water procedure is rubbing, so you need to start water procedures with them.

Breakfast

Breakfast must be hot and quite filling, accounting for a quarter of the child’s daily needs.

Meals should take place in a quiet, calm and friendly environment. There is no need to read books or talk while eating.

Lunch around 13-14 hours, dinner no later than 19.30.

Adherence to a regular eating schedule will ensure family meals, sufficient variety of dishes and no snacking.

After school, rest

Upon returning from school, the child should have lunch and be sure to relax . Afternoon rest will be about 1-1.5 hours, without reading books or watching TV. Weak and often ill children should devote this time to sleep.

During rest, the processes of restoration of substances in the tissues are enhanced, the metabolic shifts that have occurred are eliminated and proper performance is restored.

The largest Russian scientist I.M. Sechenov proved thatThe best rest is not complete rest, but the so-called active rest, i.e. changing one type of activity to another.

The best active recreation is physical activity, especially outdoors. Fresh, clean air strengthens the body, improves metabolic processes, the functioning of the cardiovascular and respiratory systems, and increases its resistance to infection.

The best types of mobile activities are movements chosen by the children themselves, performed by them with pleasure, joy, and emotional uplift. Such movements are outdoor games and sports entertainment (in the warm season - games with a ball, jumping rope, small towns, etc.; in winter - sledding, skating, skiing).

For outdoor outdoor games, first-shift students should be given time after lunch before starting homework. Total duration staying outdoors, including travel to and from school, should be For for younger students at least 3-3.5 hours, for older students - at least 2-2.5 hours.

In your daily routine, you should set aside time for freely chosen creative activity, such as designing, drawing, modeling, music, reading fiction. On this for a day for younger students it takes 1-1.5 hours, and for older students - 1.5-2.5 hours.

Every schoolchild should be involved in feasible work around the house. The younger ones can be entrusted with cleaning the room, watering flowers, washing dishes; for older people - a walk with the kids, buying groceries, working in the garden, etc.

Homework

To prepare home lessons during the day schoolchildren junior classes need to spend 1.5-2 hours, middle classes - 2-3 hours, senior classes 3-4 hours.

With such a duration of homework, as special studies have shown, children work attentively, concentratedly all the time and by the end of classes they remain cheerful and cheerful.

! If the preparation of homework is delayed, then the educational material is poorly absorbed. You can’t do your homework right after school! In these cases, the student, after mental work at school, without having had time to rest, immediately receives a new load. As a result, he quickly becomes tired, the speed of completing tasks decreases, and memorization of new material deteriorates.

! The break between studying at school and starting to prepare homework at home must be at least 2.5 hours. Students will spend most of this break walking or playing outdoors.

! Students studying in the first shift can start preparing homework no earlier than 16-17 hours. When doing homework, just like at school, every 45 minutes you should take a break for 10 minutes, during which you need to ventilate the room, get up, walk, and do a few breathing exercises.

In many cases, students have to prepare assignments when there is loud talking, arguing, or the radio in the room.

These extraneous external stimuli distract attention (which happens especially easily in children), inhibit and disorganize the smooth functioning of the body.

As a result, not only does the preparation time for lessons lengthen, but the child’s fatigue also increases, and in addition, he does not develop the skills of concentrated work, he learns to be distracted.

Interest classes

The child can use one and a half to two hours of free time for activities of interest (reading, drawing, playing, watching television, etc.).

! Duration of watching TV shows - no more than 1.5 hours 2-3 times a week. L The best pastime would be a walk in the fresh air. Classes in hobby groups are very useful.

! A child can participate in no more than two clubs.

Approximate diagram of the daily routine of schoolchildren of the first shift (classes start at 8:30 a.m.)

! On weekends and holidays, the student’s daily routine should differ from regular topics, that significantly more time should be provided for spending time outdoors, for visiting cinemas, theaters, museums, etc.

! Rest should be active - a hike in the forest, picking berries, mushrooms, medicinal plants, collecting material for collections, a variety of outdoor games, swimming. Doable physical labor in the air, in the garden, is also useful.

! A properly organized daily routine for students during the holidays is the basis for proper rest and contributes to the complete restoration of the child’s body’s performance.

Durationvarious types of daily activities(in hours)