Children are always paying close attention to their parents. They pick up on everything you do, from speaking to fashion, and even the best and worst parts of your personality. It’s no surprise, then, that children can learn a lot from their parents on how to live a healthy lifestyle. The food and active choices you make for your family can leave lasting impressions on them. You can set a healthy example for your children regardless of how old they are. Here are some exercises and activities you can do with your kids to keep you and your family healthy.
Playground Obstacle Course
Exercise doesn’t have to be constrained to the gym. You can get a great workout in for yourself and the whole family pretty much anywhere.
For a fun family obstacle course, head to your nearby playground and challenge the family to run from station to station doing short exercises and see who finishes first.
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Take this course for example and see who can do 5 rounds the fastest:
- 5 Swing Set squats: Stand in front of a swing and squat low until your rear is almost in the swing seat, then stand up and repeat. (Try one leg for extra leg work)
- 5 Bench Dips: Next run to a bench or other stable platform and drop down for tricep dips. Make sure your elbows go back and your fingers are facing forward.
- 1 Leg Stair Climb: If you have some stairs up to a slide, hop up those stairs on one leg only and slide back down to the ground.
- Monkey Bars: This is where your kids will absolutely have the advantage! But give the monkey bars a try and if you can’t quite swing from bar to bar, try to hang in place for 10 seconds instead. This will help to build your grip and upper body strength.
We just got inspired by this family who decided to get fit together at their family reunion! Take a look at the video below:
Family Yoga
Yoga is one practice that kids can start at any age. Some studios offer mommy and me yoga classes that help infants learn movements and connect with their parents.
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You might also find family-friendly classes for toddlers to young children at a yoga studio near you. If not, you can always start family yoga at home by practicing with some of your favorite yogis online!
You can check out YouTubers like Jessamyn Stanley , a popular Black yoga instructor turning the idea of the stereotypical yoga body on its head.
Local Hiking Trails
Hiking is another activity that is good for families with children of any age. You can make it a family tradition to try out a new trail every month. Hiking can do wonders to improve your fitness levels and keep your family in their best shape, and improve cardiovascular health.
Just be sure to do a little research before heading out to see how difficult your hike is. Make sure you bring lots of water and snacks to keep everyone healthy and happy.
Not sure where your nearest hiking grounds are? Visit the National Park Service online or trails.com to find the best hikes in your area.
RELATED: Black Girls Hike: What You Need To Know Before Hitting The Trails
Bounce Around
Trampoline parks are showing up all over the country with chains like Urban Air and SkyZone, among many others. The best thing about these parks is that parents and kids alike can bounce around for hours, and bonus, the kids will be WORN OUT afterward. You'll likely will be, too, but it’ll be worth all the sweaty smiles and laughs! Most of the trampoline parks have obstacle courses, basketball, and dodgeball, so everyone in the family can have fun bouncing around.
Trampolining is an awesome low-impact (if you don’t bounce too high) exercise that gets the heart pumping quickly. Remind your kids to take breaks and drink plenty of water. If you have knee issues, take extra care and talk to your doctor first before jumping in.
More Kid-Friendly Exercises
If you are also looking to exercise with your kids, there are plenty of workouts that you can enjoy together. It’s best to keep things simple and with little or no equipment.
- Partner Sit Ups: Sit facing your child and lock their feet between yours. Lie down with hands crossed over your chest and sit up to give each other a high five. Then lie down and repeat 10 times.
- High Five Planks: You and your child get into a plank pose facing each other. Alternate high-fives by touching your right hand to their right hand, then left to left. Repeat on each side 10 times.
- Swimmers: Lie face down on the ground with arms and legs reaching long. Kick legs and move arms up and down while squeezing your rear and keeping your chest high. Repeat 10 times.
- Bunny Hops: Start in a squat and use your arms for momentum to jump forward, like a long jump. Land lightly in a squat and repeat 10 times and see who can go the farthest.
These activities should help to make getting active with your family a breeze. You don’t have to spend a dime to get out and move, but keeping your family healthy is priceless!
Sharita Jennings is a health policy attorney, ACE certified group fitness instructor and nutrition specialist. She leads fitness classes in Washington, DC and provides online coaching and tips on her site, GetFitLikeThat.com.
