11 Easy Ways to Exercise with Kids At Home
Are you struggling to get your daily workout in while being a full-time parent? Exercise is vital for both parents and kids, so why not find ways to exercise with kids to fit your needs as well. Exercising together provides tremendous health benefits both physically and mentally for the whole family.Ā Not only is exercise healthy for everyone, but it’s a great way to spend time with and bond with your child.Ā
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Ways to Exercise with Kids
Did you know the Department of Health and Human Services recommend that kids and teens should get at least 60 minutes of moderate to vigorous physical activity daily? Exercise is one of many easy steps to a healthier and more productive lifestyle. Physically active kids have improved moods, better sleep habits, and are healthier overall. One of the best ways to get kids to be active every day is by engaging in regular exercise yourself. Kids will develop healthy habits both by watching parents and engaging with them, so to keep the whole family healthy workout with your kids!
Try to stay active regularly by engaging in a some form of family fitness activity every day, but aim for a minimum of at least 3 days a week. This will help establish a routine that the whole family can count on.
You don’t have to spend an hour on the treadmill at a gym to get your heart rate up. Doing an at-home workout, riding bikes, taking a walk, and even using playground equipment can provide some aerobic activity. Find ways to fit in small activities throughout the day. Here are some fantastic ways to exercise with kids, so you’re both getting what you need:
Workout Games
Exercise doesn’t have to be all about routine and structure. You can get in some heart-pumping cardio simply by playing physical games. If you want everyone to get a little physical, here are some workout games to try:
- Tag– Your child’s job is to run and escape, and your job is to run after them. Playing tag is a great cardio exercise where nobody realizes they are exercising.Ā
- Animal walks– Call out an animal name, and everyone has to move like that animal. This is a good one for younger kids. It’s a great cardio exercise and can be great for flexibility.
- Hot lava– The floor is lava, and you must use your mad skills to hop from one piece of furniture to the next. It’s a great leg and cardio workout.Ā
- Sports– Another way to work out at home is to play basketball, football, or baseball in the backyard.
- Playground workoutĀ – Use the playground equipment to get in five minutes of exercise. Simple activities like pull-ups on the monkey bars can provide quick bursts of aerobic exercise and strengthen muscles at the same time. Plus your kids will love to try swinging on the bars with you!
Family Dance Party
Turn on some awesome tunes and just dance! Dancing is excellent for cardio and is quite literally a whole body workout. Think about it; you move your arms, legs, bottom, and belly while you’re dancing, and you don’t even realize you’re working out. A 30-minute dance workout can burn 130-250 calories, equivalent to a 30-minute jog. Plus, dancing is more fun than jogging, and kids love it!
Body Weight Exercises
If you have a toddler, they may not be ready to do regular workouts, but you can use their body weight to get your exercises in. You can put your child on your shoulders and do lunges or squats. Have them sit on your back as you do push-ups or bear crawl. These easy exercises are great to build strong muscles and strong bonds with your kids.
Simple exercises like jumping jacks will help give you a workout and help little ones work on gross motor skills. Young kids will often see you exercise and want to mimic your activity, teaching them that working out can be fun and something to look forward to.
Baby Workout
If you have a baby that isn’t walking or crawling yet, you can still get them involved in your workout. Get your legs, glutes, and abs in shape, putting your baby on your legs and flying them in the air. Do some push-ups and squats over your baby, and each time you come down, you can give them a kiss or a tickle. Additionally, you can wear your baby in a carrier while you bounce on a yoga ball, do squats, lunges, or push them in stroller while you walk. If you’re a new mom, be sure to check out these 7 Tips to Better Exercise Training For New Mothers!
Get Outside
In a world where everything is virtual, kids spend a lot of time indoors watching TV, playing video games, or watching YouTube videos. The best thing you can do to exercise with kids is getting them outside. Take a walk, explore a hiking trail, or have relay races in your backyard. Try a variety of activities until you find something outside that they enjoy.
Try A New Class
Add something new to the mix by signing up for an exercise or sport class that the whole family can participate in. Activities like karate and yoga are generally available for people of all ages, from kids to adults, making it a great activity that you can try.
Nerf Gun Wars
Whether inside or outside, Nerf gun wars are great cardio workouts at home. Not only do you get physical activity, but it’s a great way for everyone to cope with stress and frustration. Hiding, dodging, and out-running a Nerf bullet is just the tip of the iceberg. If you want to get creative, get on teams, build a fort, and strategize to beat the other side. You’ll be working out your bodies and your minds!
Trampoline Games
There’s so much fun you can have on a trampoline, and jumping on it is an easy way to exercise with kids. In the summer, putting a sprinkle underneath it while you bounce is a great way to cool off while still getting in that physical activity. Popcorn is a classic trampoline game, and one kids will want to play over and over. In addition to popping the person in the middle out of their position, you can play a game like:
- Trampoline tag
- Basketball-some trampolines come with a net attached
- Ring around the Rosy
- Twister
- And more, get creative!
Obstacle Courses
Set up simple obstacle courses indoors or outdoors. Things like a chair to go around, a box to jump over, and hula hoops to hop through are all great obstacle course ideas. Don’t forget to add in some hopscotch fun. If you’re feeling competitive, you can always make two courses and race each other through them.
Snow Fun
Another great way to exercise with kids is in the snow! Building snow forts, snowball fighting, sledding, and even snow angels are great ways to get in some physical activity with your kiddos. Trudging through snow in itself is great for cardio. Check out theseĀ 6 Classic Snow Activities for Kids That Never Get OldĀ for some ideas.
Stretch It Out
With all this physical activity it’s important to take some time to stretch. Bring an exercise mat outside and take in some fresh air while try some simple stretches like a forward bend or runner’s lunge. It’s also a great opportunity to teach your kids about calming breathing techniques they can use if they feel stressed or anxious.
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