Inspired by my Kindergartners PE assignment for the month of August, I thought I’d do a blog post on it with some of my own modifications tossed in.
A great goal to get healthier and maintain good health is to get 60 minutes of activity per day. Activity doesn’t mean going to the gym for an hour. Getting in activity can be done around the house in bursts throughout the day, after school or before dinner.
These are a few things that you can do as a family to encourage your kids to do to get healthier. The following are a mix of activities and healthy habits.
Pick 5 different muscles to stretch
You can choose any 5 muscle groups to stretch. My top 5 are the low back muscles, the pec’s (chest), the hamstrings, the hip flexors and the gluteals.
Seated spinal twist (low back)
Sit on the floor with both legs extended out in front.
Bend your left knee and place your foot to the outside of your right thigh.
Place your right arm on the outside of your left thigh.
Place your left hand behind you for support.
Starting at the base of your spine, twist to the left side.
Hold this pose for up to 1 minute.
Repeat on the other side.
Basic Chest Stretch
Stand tall with feet shoulder width apart.
Lift arms to your side to should height with your palms forward.
Push arms back until you feel the stretch in your chest and hold stretch for 10-30 seconds.
Recover.
Hamstring Stretch
Lie on the floor near the outer corner of a wall or a door frame.
Raise your left leg and rest your left heel against the wall. …
Gently straighten your left leg until you feel a stretch along the back of your left thigh.
Hold for about 30 seconds.
Switch legs and repeat.
Hip flexor stretch (kneeling)
Kneel on your left leg and bend your right leg out in front of you, with that foot flat on the floor.
Keeping your back straight, slowly push your hips forward until you feel a stretch in the upper thigh of your back leg and hip.
Hold the stretch for at least 15 to 30 seconds.
Switch Legs.
Figure Four Stretch (Butt)
Lie on your back with your feet flat on the floor.
Cross your left foot over your right quad. Lift your right leg off the floor. Grab onto the back of your right leg and gently pull it toward your chest.
When you feel a comfortable stretch, hold there for 3 to 5 seconds, then release the stretch.
Do 20 reps on the right leg, and then 20 reps on the left. With each rep, try to stretch a bit deeper.
Do Push-Up Shoulder Taps while reciting spelling words
Sometimes, when you add distraction to a workout, it makes it a little easier. Having your kids spell words while doing push-up shoulder taps makes it fun and takes the focus away from the activity and puts it on spelling.
Eliminate sugary drinks and choose water instead
I have 2 kids so I know how much they love their fruit juices and other sugary drinks. I encourage my kids to drink water daily and I am proud to say that now, they actually ask for water. Being in school helps because they drink only water all day. It can be more challenging on the weekends.
Play catch and count how many times you can go without a miss
This is such a fun activity! I always think of the FRIENDS episode where Monica and the guys spent hours tossing the ball to each other. Lol. This is great for helping reinforce numbers for young ones and throwing and catching also helps to develop fine motor skills by controlling the small muscles in the hand and fingers needed for specific movement.
Read a book while doing a wall sit
I’m not sure how long I’d last doing this, but kids could probably read a few pages. It helps to have sneakers on so your feet stay put. You can perform this exercise anywhere you have access to a flat wall.
Start with your back against a wall with your feet shoulder width and about 2 feet from the wall.
Engage your abdominal muscles and slowly slide your back down the wall until your thighs are parallel to the ground.
Adjust your feet so your knees are directly above your ankles (rather than over your toes).
Keep your back flat against the wall.
Hold the position for 20 to 60 seconds.
Slide slowly back up the wall to a standing position.
Rest for 30 seconds and repeat the exercise three times. Increase your hold time in five-second increments as you increase your strength.
Say Math facts while doing reverse lunges
This one is especially helpful for K-2 when they are learning math basics. They can do lunges while reciting various addition, subtraction, multiplication and division problems. 2+2=4, 10-5=5, 3×1=3, 6/2= 3
Stand upright, with your hands at your hips.
Take a large step backward with your left foot.
Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted.
Return to standing by pressing your right heel into the floor and bringing your left leg forward to complete one rep.
Alternate legs, and step back with right leg.
Challenge Yourself: Try this exercise with your hands over your head.
Have a dance party while clearing plates/cleaning the kitchen after dinner
This is a big hit in our home. I love putting music on when I’m doing dishes and cooking supper. The kids like to come in and dance with me while I’m getting things prepared. I will have them dance over to the table with silverware and napkins to help set the table.
Brush your teeth twice per day
For some, this goes without saying. For others, it is a chore. My kids both struggle with this. I am lucky if they do it once a day. For optimal oral health, you should aim to brush in the morning and before bed. Brushing twice daily helps ensure that the microbes that may be contributing to your bad breath are removed before they build up to the point of causing your breath to be offensive. It also removes particles of food that may be stuck between your teeth.
Flossing is a helpful bonus that will definitely impress the dentist the next time your kids visit.
Do squat jumps while naming the continents and oceans
If your knees can handle it, this is a fun one to do with the kids. Name the following:
Africa, Antarctica, Asia, Australia/Oceania, Europe, North America, and South America. Pacific, Atlantic, Indian, Arctic and Southern.
Stand with your feet shoulder-width apart and the toes pointing slightly outward.
Bend your knees pressing your hips back as if you were going to sit back on a chair.
Pushing through the heels, jump straight up.
Land with your knees slightly bent and go back into the squat position.
Repeat until the set is complete.
Choose healthy snacks
While it may be easier to grab a processed snack, kids and adults need nutritious healthy fats for their brains, calcium for their bones, and all the vitamins and minerals vegetables offer. Here are a few easy options:
Laughing Cow Cheese with Cucumber Slices
Fruit Kabob
Grape Tomatoes and Hummus
Fruit Cup
String Cheese and crackers
Go for a family walk
Going for a family walk is wonderful anytime, but I have found that going for a 20 minute walk after supper not only helps with digestion but also helps kids release some energy before bed. Research shows that it boosts your metabolism, aids digestion, and lowers stress levels.
What are some of your favorite ways to encourage a healthy lifestyle for your family? I’d love to hear about them. Drop them in the comments or shoot me an email. Hope to hear from you soon.
