The best age to begin is above 7 but as early as 5 you can gauge the inclination of the child. The choice should never conclude because as and when children grow, they often change their preferences.

Do you exercise or play sports? If not then you can begin now and take your child along once in a while. Always we have to remember that children will not do what you say, they will only do what you do.

Let the child decide what he/she wants. Parents’ job is to introduce. It’s like we ask the different flavors of ice cream and they choose from them.

Prioritization is important. If she is competing Nationally/Internationally then you need to discuss with her coach and manage team how to go about it and find a solution.

Best age is anything between 7-8 years for focused exercise and other play activities or simple games/sports for ages above 3.

The best would be Yoga, Martial Arts, Dancing, Swimming,Cycling,Jogging,Running and playing field/racquet sports.

I would suggest for the one who is hyperactive, picture or figure puzzles/scrabble/rubik cube to start with, to divert his energy and one activity which they both can learn together is swimming under supervision. You need to be patient with both of them. Over a period of time as they grow, things will easen out.

Any kind of jarring activities like running, jumping ,martial arts, dancing ,field sports will strengthen the bones of the child and also improve his muscular fitness. Provided that the child is doing activity for 60 minutes daily(no rest day) to improve all the health related fitness components.

The first intervention should be helping her with corrective measures for her flat feet(gait correction/customized foot insoles and nutritive correction ). Get her assessed first with an ortho/physio and her nutrition status needs to be assessed too.

Nutrition and physical activity both need to be taken care of which will help her improve her immunity and overall health under the guidance of an expert. Right now in the lockdown there is not much choice than playing indoors but after that you can take her out in the garden to play at least for an hour.

15-20 mins before 9:30 am should be fine.

Please get her blood work done for Vit D and B12 and a pedestrian opinion.

Swimming is the best for both and cycling comes next.

You can give him a lot of fruits(especially bananas), vegetables, whole grain foods/snacks(oatmeal pancakes) , low fat cheese, yoghurt ,dry fruits.