Kelly Joyner, the founder of RegularityFitness, shared that body fitness is part and parcel of healthy living. And not just for mums, for toddlers too. Thanks to technology and video games, our kids are more vulnerable to poor health and obesity due to lack of exercise. They can sit playing their games all day long if left unmonitored, only getting up to grab a snack or to go to the little room. So how do you ensure your kids are involved in regular exercises like you? You can’t possibly drag them to the gym with you. Besides, gym policy restricts kids. Well, most of them do. Then there’s the fact that kids don’t like to do anything that doesn’t has the word “fun” imprinted in them. They can’t possibly see exercising as fun, can they now?
But of course, they can! As long as mommy or daddy shows them it’s fun.
There are tons of exercises for parents and their child for home exercise. They aren’t too hard to torture your child, no, not at all. They aren’t also so soft that the parent can’t feel the impact. These exercises involve a blend of both play and serious work out, so as to keep the whole process interesting enough for the kids to want to get involved. After all, you don’t want a grumpy kid throwing tantrums at you whenever you mention “exercise”.
Weights and dumbbells are a little too much for your kids. In fact, work-out experts’ advice the use of weights only after the age of at least 21, when our bones have matured and stopped growing any further. Before then, lifting your own weight is exercise enough. Remember to do these exercises together with your child, encouraging them while counting how many of them you do you get to build teamwork and trust while doing them. Get soft work out floor mats. Rubber ones are the most ideal as they don’t slide over on the floor. Here are a few exercises for parents and their child you would want to consider at home.
1. Push-Ups. This one in particular exercises the arms and the chest. Get a soft mat for you and your child. Get down on both your hands and knees, with the knees together and hands apart, slightly wider than your shoulders. Bend the elbows to a 90 degree angle while keeping your abs tight. Push up till you straighten your hands, then get down again.
For your child, they can do it “bent-knee” style where they get to bend their knees. It is simpler for them in that position as they have to get used to lifting their own weight. Repeat about 5 times for your child and 10 – 15 for the parent. Joke about how that exercise will give them arms as strong as superman’s or wonder woman’s and see how enthusiastic your child will get.
2. Planking. Lying on the floor stomach down, place your elbows on the floor keeping your arms at a 90 degree angle. Use them as the pivot to rise up on the tip of your toes, keeping your back straight and abs tight. Draw your belly button in, towards your spine and hold that position for about 15 to 30 seconds if your child can hold it for that long. To make it fun, you can challenge your kid that whoever holds it longest, gets to have a yummy cup of yoghurt. You’ll of course let them win, wink.
3. Side Leg Raises. Get on the floor and lie on your side, resting your weight on your elbow. Your other arm should rest straight on your body. Now lift the leg that isn’t in contact with the ground, as high as you can, keeping it straight. Repeat a few times switching legs. Your child will love this one, I promise.
4. Sit-ups This one can be a little challenging even for the parent, but why not make it fun all the way? The easier way to do this is “knees-up” style. Lie on the floor, back down and tummy facing the ceiling with your knees raised. With your hands over your chest in a criss-cross manner, lift your upper body till your head comes close to your knees.
You can do it in turns, with your child holding your legs down onto the floor so you don’t raise them. Switch up and do the same for your child. This can be a fun exercise as it encourages team work between you and your child.
5. Butterfly Kicks. It is not time to go outdoors, on the lawn. Lie on your back, abs tight and raise your legs just barely above the ground. Now flutter-kick them. It has a tickling effect on the abs region. I guarantee, your child will laugh all through this exercise. Laughing will most likely make the abs loose, but what the heck! It’s a lot whole of fun!
6. Go Climbing! The parent may have to invest in an outdoor climber machine for children. It needs to be colourful, with hoops and elevated slumps. Get a strong enough one that can support your weight to, as the exercise bit of it needs to be as involving as possible. Make this the last work out as it has a nice blend of work and play to it. Kids go bananas for climbing games.
Climbing and monkey hopping on the hoops is a great exercise for parents and their child as it builds up confidence, physical strength in such a fun way, your child won’t even realize it’s actually a workout activity.
Kelly is the founder of RegularityFitness, where she and associates blog about the best fitness exercises, weight loss methods, diet, muscle building. That will help you get a good shape and healthy. You can also connect with Kelly on Twitter: https://twitter.com/kellyregularit1