Getting Active at Home
Written by: Jennifer VanEtten
With holiday goodies in the past and 2021 resolutions in full swing, you may be searching for new ways to increase your kid’s activity level! While a sunny summer and warm autumn allowed for easy access to outdoor activities during the ‘Stay Home, Stay Healthy’ order, the damp winter weather may feel like a barrier. But with a bit of creativity, enthusiasm, and lots of free online videos, apps, and tutorials, kids can break out in sweat and giggles in no time!
The CDC recommends that children age 3-5 should get at least 3 hours of active play per day while children ages 6-17 should engage in at least one hour of moderate to vigorous exercise per day. While these guidelines may seem a bit daunting, even a short intense movements and long durations of small movements add up!
Everyday Movement Around the Home (all ages)
• Have any old balloons at home? If no, you can find them at any dollar store! An ongoing game of “don’t let the balloon touch the ground” can be a family favorite and easy entertainment for younger kiddos. During dull moments, pick up the balloon and start tapping it around!
• Turn chores and everyday tasks into a race. Whoever can clean their room the fastest gets to pick a movie to watch later. Record the time it takes to get dressed in the morning, can your child beat their own record? Making these daily tasks a fun competition can increase time efficiency and heart rate!
• Has binge watching Netflix become a new hobby? Turn the time between shows into an activity break! Some fun activities during this time could be a race to the other side of the home, a quick game of tag, or partner sit-ups and jumping jacks!
Sworkit Kid Workouts (options for all ages)
Sworkit is a fitness app for adults that recently released free workouts, warm-ups, strength training, and wiggle-eliminating video tutorials for all ages! Their content is accessible through the app store and free online.
Cosmic Kids Yoga (ages 3-6)
This YouTube channel provides a fantastical adventure through various themes of yoga instruction. They offer a range of 2 to 30 minute videos exploring various poses, mantras, and fun yoga practices that will have kids feeling refreshed and rejuvenated!
NFL Play 60″
This app, created by The American Heart Association, is a fun way for young football fans to engage in a game that gives points for physical activity! Children have to get up and move to get their players in the game and train them for action.
Learn How to Dance (ages 12-17)
Your kids may be seeing all of the latest dance moves on Tik Tok and Fortnite– with these tutorials from Bao, they can learn them! In his clips, Bao breaks down various dance moves and teaches them in easy-to-follow tutorials on Youtube, Tik Tok, and Instagram.
When planning activites and setting expectations for exercise, it is important to remember that children will model what they see. If caregivers make exercise a fun activity that is a part of their everyday routine, kids are more likely to pick up on these habits. The benefits of exercising and prioritizing movement with children include an endless list of improved health outcomes for the entire family!