Children need to engage in physical activities for strength, coordination, and self-confidence. Exercises are some of the best foundations for a healthy life. There are many opportunities for kids to keep fit during holidays, depending on their interests, age, talents, and personality. It is good to discuss workout ideas that feel right with your kids. As long as the activity is fun to do, kids don’t mind a daily dose. The recommended time for kids’ workouts is at least one hour of moderate activity. Here, we shall highlight some of the most exciting exercises for kids when not going to school.
1. Organized Sports
Most parents consider organized sports only when they feel their kids are not physically fit. But there are many benefits of signing up your child for an organized sport regardless of their fitness level. It is very healthy for a child to participate in games one or two times a week in addition to their usual playing at home. The truth is, you cannot entirely depend on the physical education your child receives at school.
Basketball is a fun game. There are many basketball courts, and all you have to do is make your child turn up, and you will find a coach. Soccer is another favorite sport, especially for little boys. And when the weather is just perfect, take your child for some advanced swimming lessons. To avoid the cold, look for heated indoor swimming pools instead. Children are challenged to swim certain distances as they compete with friends every time they are at the swimming pool. They get to learn new techniques such as front crawl butterfly strokes. This, in turn, improves their cardiovascular fitness.
The other sport for kids that is often overlooked is horse riding. As an isometric activity, it works out certain muscles by making them remain in specific positions. This is how children learn to maintain balance while horseback riding. Apart from working out the core muscles, horse riding keeps the postural muscles in shape. This is a solid foundation for strength training and endurance.
2. Indoor Exercises: Crab Walks and Bear Crawls
Have your little one sit with hands behind and feet in front. Help the kid lift up their hips and ask them to walk like crabs. The activity is fun and hilarious. It targets the arms and core muscles hence increasing their strength. With time, the child will master the movement and move it up a higher notch. To make it more challenging, let the kid try to balance smaller objects placed on the midsection as they move around. This can be a shaker, toilet paper roll, stuffed animals, bags of pretzels, or a bean bag.
Also, let them try bear crawl if they don’t want the crab walk. This is merely walking like a bear. So, the child crawls on their hands, but the knees should not touch the ground. From strengthening the core to building the strength of the limbs, the bear crawl is a full-body workout as it engages every muscle group. Also, it is an excellent way to enhance a kid’s spatial awareness. That is why bear walks are recommended for kids as they maneuver the house rather than walking around. In fact, you can create a holiday-theme in the house and place various items such as gifts, candy, and decorations. Ask your child to bear-crawl towards those items like in a scavenger hunt game. Design competitions after dinner to help them burn calories.
You can also bring a rock climbing adventure into your house. Indoor rock climbing allows kids to start small with a single hand. They develop courage and strength in the process without the risk of outdoor climbing. Climbers use the legs to propel themselves up and then use the arms to power up and reach the target. In the end, it engages a wide range of muscles.
3. Outdoor Activities
A trip outdoors is one of the most extraordinary and exciting things you can do. Think about a vacation that involves camping or exploring a national park. Any outdoor experience is bound to keep your kids active. Make sure the kids have the right gear and that they get enough play on the vacation. When surrounded by nature, you don’t have to try so hard to motivate the kids to be active.
Road activities are more attractive as kids get to see things when moving around. When the weather allows, try road trips with your kids or take on bike riding on a safe lane in the neighborhood. The local park is also a perfect spot. Remember to take your dog along with you. When taking road trips, look for designated areas to stop with access to restrooms and playgrounds. Children often get grumpy after staying in the car for long hours. So every stop should be an opportunity to do some stimulating activities. Allow enough time for the kids to run and jump freely. They usually burn more calories if left to play on their own. Carry a variety of sporting equipment in the boot e.g., jump ropes, hula-hoops, bean bags, and balls.
Take advantage of free athletic fields and playgrounds. You can also go hiking, hit the ski slopes, or try rock climbing. Make sure every family member is participating. Go snowboarding and sledding at nearby ski resorts for a couple of hours. The idea is to stay active together while on the road.
4. Backyard Workouts
Any sunny day should be an exercise day for your kids. Running in the backyard may seem simple, but it could be the best fitness activity. Have the children chase each other in the yard to help them strengthen their bones and muscles. Running assists in maintaining a healthy weight and gives the brain an oxygen boost.
The other backyard activity that can also be performed indoors is squatting. Squats are good for strength and endurance. Bring a stool behind the child as they squat so they can shortly have a seat and stand up quickly. This is known as a hot seat squat. The next exercise that is also a brain booster is skipping. It increases the heart rate and works out the whole body to strengthen the core.
Most exercises for kids are aerobic in nature. Aerobic activities utilize major muscle groups, and they allow metabolism to continue for hours, even after the activity. It is, therefore, important to teach your kids how to alternate intense exercises with moderate or low-intensity activities. Naturally, kids build strong muscles when jumping, running, or playing around. For safety purposes, these programs must be well-designed and supervised.
Family holidays are a great deal. In addition to the excitement that comes with travel, every family should look for activities to keep their kid’s body in good shape. Let the kids know that exercises are a top priority. You never know, your little ones might discover new hobbies to continue throughout the year.