15.8 C
Canberra
Friday, March 29, 2024

Kid friendly workouts

With the new school term under way, and it looking like the kids will be home schooled for some of it, it’s a good idea to think about how to keep them healthy, focused and happy while at home with some kid friendly workouts.

Kids need a lot of exercise and movement to help with their high energy levels, and regular breaks to help with their learning. Regular exercise breaks during the day help them to re-focus on their learning, and can be great stress relief for kids – and adults!

I asked a few of my teacher friends what they recommend to break up learning time for an exercise stop. The answer: intersperse 45 minutes of learning with 15 minutes of exercise, and mix it up between directed (your choice) and letting the kids have a say.

Here are four 15-minute sessions for you to try with the kids, as well as some exercises and games to have a go at!

Stretching

  • 5 mins jog/run/brisk walk
  • 30 secs seated hamstring single leg stretch, 2 x each leg
  • 2 mins back rolls, knees move left to right
  • 30 secs quad stretch: lying on your side, grab your ankle and pull heel towards your bottom, 2 x each leg
  • 4 x 30 secs hanging stretch: hang from monkey bars (or something similar)
  • 2 mins breathing, focusing on each breath and reflecting  

Cardio

Do each of the following for 2 minutes:  

  • Backyard shuttle runs (5-10m) – time these!
  • Single leg hopping, 20 each leg then switch 
  • Skipping 
  • Ball bouncing, 20 each hand then switch
  • Step-ups
  • 1 minute rest!
  • Backyard shuttle runs – try and beat your first time!
  • Skipping

Strength

  • 2 mins plank (start smaller and build up to the 2 mins)
  • 2 mins push-ups (on knees, make sure the form is correct!)
  • 2 mins squats
  • 2 mins dips
  • 2 mins sit-ups (fingers to knees)
  • 10 x jumps (as high as they can!)
  • 2 mins standing overhead punches
  • 1 min push-up hold

Fun and games!

  • Hide and find: hide 5-10 different objects in the yard, each one with an exercise on it, as they find it they do the exercise alongside you. 
  • Ball challenge: have two people bounce a ball each, then when the whistle blows, throw them to each other and catch. Whenever you drop the ball, you have to do a push-up and then start the challenge again.
  • Sit and chat about fun activities to try!

Other activity ideas:  

  • Kick to kick
  • Basketball
  • Soccer
  • Table tennis
  • Relay runs
  • Walk and talk
  • Backyard tennis
  • Boxing

With Lee Campbell, bfirm.com.au

Editor’s note: Our rotating wellbeing and fitness columns provide advice that is general in nature. Please always refer to your preferred health professional for advice suited to your personal healthcare requirements.

More health and fitness:

More Stories

Canberra game to plant Roots in national video game scene

Roots was one of the two Canberra video games to receive funding from Screen Australia Emerging Gamemakers Fund and Games Production Fund.
 
 

 

Latest

canberra daily

SUBSCRIBE TO THE CANBERRA DAILY NEWSLETTER

Join our mailing lists to receieve the latest news straight into your inbox.

You have Successfully Subscribed!