Kiddipedia

Kiddipedia

There’s no denying that exercise is an important component of general health, and that it supports the maintenance of a robust immune system.

Regardless of whether kids are at school or at home, they need adequate levels of exercise. Instead of thinking about it as a boring workout though, think of it as being Super-Fun Active Play!

Super-Fun Active Play is a fantastic way to add fitness into the daily routines of our kids. It can consist of movements and games that require no equipment or large outdoor spaces, and it can be done in short bursts of 5-10 minutes (or even longer, by linking smaller ‘sets’).

Mastering the Moves:

Running:

Running is one of the simplest forms of exercise, and kids love it! In addition to the yard, also consider up and down the hallway, or around and around a large table (safety permitting).

For additional challenge (and fun), vary movement patterns by switching from running to skipping…. or try:

  • Pitter-patters (fast running on the spot),
  • High knees (lifting knees to chest height with each step) or
  • Butt kickers (kicking heels back towards the buttocks with each step).

Also, vary the direction of movement (side-to-side or reverse) to enhance mind-body connection balance and coordination.

Jumping:

Jumping is a great way to build cardiovascular fitness, muscular endurance and strength. To make it Super-Fun, try these variations:

  • Jumping Jacks (while jumping, stretch arms and legs out to the side like a starfish, then return),
  • Tuck Jumps (lift knees up to chest height while jumping),
  • Hurdle Hops (jump side-to-side or front-to-back over pretend hurdles),
  • One-Foot Hops (lift one knee and jump on standing leg; alternate),
  • Criss-Crosses (land with one foot crossed in front of the other; switch feet each jump),
  • Skipping Rope (feet together, alternating or single leg jumps).

Squats & Lunges:

These simple exercises build leg strength to give kids a good foundation for all kinds of sports and fitness activities. Try forward, backward, and side lunges as well as classic squats. For some additional challenge, add a jump at the top of each squat, or stay low in each lunge and ‘pulse’ for a few repetitions.

Sit Ups, Push Ups & Planks:

These are great exercises to build upper body and core strength, and there’s a multitude of variations to keep kids (& parents) challenged. In addition to the traditional crunches or sit-ups, try bicycle crunches, reverse crunches… and add a few side planks just for fun!

As each of these Super-Fun Active Play moves are mastered, they can be incorporated into a range of interactive games that will keep the kids engaged for hours!

Engaging Games for Fun & Health

Exercise doesn’t have to be boring… and once kids have mastered the basic moves, (running / jumping / squats / lunges / sit-ups / push-ups / planks), they can be incorporated in to a range of interactive games that will keep them engaged for hours!

(NB: with current circumstances, ensure participants and supervisors maintain social distancing requirements).

Warm Up to Begin:   

To prevent injury, it’s always a good idea to ‘warm-up’ prior to any exercise session…. as it plays a number of important physiological functions including:

  • Increasing blood flow to the working muscles,
  • Increasing dynamic flexibility,
  • Improving responses from the nervous system, &
  • Increasing gaseous exchange in the lungs and throughout the body.

The warm-up should be approximately 3-5 minutes, depending upon the duration & intensity of the exercise ‘games’. Skipping, light jogging and some dynamic stretching is a great way to ease into the fun!

 Ready, Set…. GO!!

  • Squat Relay:Kids stand at opposite sides of the room/outdoor space, facing each other. On ‘Go’ they run toward the middle, and then do three squats, before returning ‘Home’. First one Home, collects a point. Each time they run towards the centre, a different exercise is completed (eg: burpees / star jumps / planks).
  • Corners:Each child has a ‘home corner’ and on ‘Go’, they run around in a circle. On ‘Home’ they return to their home corner and do a few easy exercises (eg: star jumps / toe reaches / sit-ups). First one finished, gets a point. Repeat.

  • Go Back and Hit It:On ‘Go’, kids run forward. Call out ‘Back’ for them to run in reverse back towards Home. As they return, call ‘Hit It’, for them to complete another skill, such as a tuck jump or squat, before running forwards again.
  • Traffic:This is a variation of ‘Red Light, Green Light’, but also incorporates a side shuffle for a ‘yellow light’, bunny hops at a ‘speed bump’ and a broad jump for a ‘roo crossing’. Make up as many traffic-based cues as you like.

Stretch to Cool Down:

When the kids (and adults) are worn out from their Super-Fun Active Play, follow up with some stretches to cool them down and to help transition them back to a relaxed state.

Most importantly…. have fun and enjoy!!

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Written by: Cherie Rivas

Women’s Health & Wellness Mentor & Coach

 

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C.

xx