As we try to escape the pandemic and head into summer, some of us are scrambling to figure out whether campgrounds will be open, or if we are the campgrounds. With the past few months of stay-at-home orders aplenty and figuring out how to be a teacher (in addition to a half-dozen other roles), more snacks and couch time are easily available.
Still, it’s important for kids to stay active. health standard Children and adolescents aged 6 to 17 years are required to be active for at least one hour per day. According to the Centers for Disease Control, children under 6 years old should be physically active throughout the day.
Since forcing your baby to move can be painful (how many times can you ask them to clean their room?), turning mundane exercise into playtime can make all the difference. It also allows you to spend quality time with your mini-me while getting the added benefit of good health.
Here are some fun habits to keep your heart and body healthy:
hop scotch
Single-leg hopping improves balance, core stability, and coordination. Get creative with jump patterns. To add a fun challenge, you can time each round to see who is the fastest (without falling over).
Bonus Activity: Draw your hopscotch squares on the sidewalk with chalk beforehand to get some art time!
Shuttle drill
For a two-person game: Place three rocks or objects in a line, five yards apart from each other, and three rocks parallel to the other rocks. Each player starts on the first rock, runs to the second rock, returns to the first rock, then runs directly to the third rock before returning to the start. The winner reaches home plate first.
Shuttle training improves speed, agility, speed and cardiorespiratory fitness. Give yourself a few rounds!
jumping frog
One person squats down and presses their hands into the floor for added support, while the other player stands behind the squatter and gently places their hands on the squatter’s back. The jumper jumps over and lands in front in a crouching position. The first squatter then becomes the jumper, repeating the exercise as many times as necessary.
This heart-healthy exercise builds strength and power, especially targeting your leg muscles.
high five sit ups
Two partners lie face to face on their backs, knees bent and feet to feet. Each clasped the anklet around the other’s ankle, locking each other for support. Complete a sit-up, high five with your partner, and then lower your back. Try 1-3 sets and repeat 12-20 times.
Core strength and stability are key components of proper movement and function.
Bear crawl/crab crawl
Create a starting point and an ending point, and everyone starts at the starting point. Starting in a table position on all fours (shoulders over wrists, hips over knees), place your toes on the floor and lift your knees off the floor, keeping your belly button drawn toward your spine to engage your core. Walk to the end on all fours (bear crawl), then flip over with your palms behind you, belly facing up, and your feet on the ground, facing the starting point. With your knees toward the ceiling and your butt off the floor, crab walk back to start. The winner goes home first.
These fun crawls build strength, stability, and endurance.
plank jump
As the parent assumes a push-up position, the child jumps over (either over the torso or over the feet, depending on their height). After the jump is complete, the parent lifts their buttocks into the air to create a bridge for their child to crawl underneath. Try 8-12 times.
Planks are good for core strength and stability. Jumping and crawling build strength, power and coordination.
trolley
The parent stands behind the child, the child puts his hands on the floor, and the parent lifts the child’s feet.Child takes 10 steps forward – at step 10th The parent continues to hold the child’s legs and complete 10 squats. Wheelbarrows build strength and stability in your core and upper arms, while squats focus on your legs and glutes. If you have older kids, this is certainly an arm workout too!
Try all exercises by completing one round of each exercise, then repeat for a total of 1-3 rounds.
The most important thing to remember is…have fun! The biggest influence on your child’s life is you! Being a healthy role model and being a part of your child’s fitness journey can foster a positive attitude toward exercise and health. Don’t be afraid to be silly, smile and enjoy the moment.
