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AGE:
Infant through
pre-school
AGE:
Grade School
AGE:
Teenagers
Consider joining a community volleyball
or sofball team that includes enthusiasts of
all ages
.
Don
'
t just sit and cheer your kids at their
sporting events
.
Every few minutes do
some walking or jumping jacks or squats
.
Learn how to do strength training exercises
that require partners
.
Tere are dozens of
options that work both individuals
'
bodies
.
For example, partner squats where two
people stand facing each other, grasp each
other around their forearms and squat
simultaneously as if sitting in a chair
.
Implement a daily family walk each day
before or afer dinner
.
Work together in the yard raking leaves,
planting fowers, trimming trees
.
Sure, you may have a very full plate but
isn
'
t it time to throw out the
'
I
'
m a parent
-
I don
'
t have time to workoutî excuse
.
Don
'
t
focus on the frequency or irregularity of
your workouts
.
Take the opportunities for
physical activity when they arise
.
If you
implement these above activities for just
30 minutes three times per week, you can
easily burn an extra 450 calories or more
!
Plus, working out sets a great example for
your children that will teach them at an
early age how important
(
and easy
)
it is to
make physical ftness a part of daily life
.
Exercising with your kids also provides
the extra bonus of spending quality time
together
.
Play a game of keep
-
away or tag
.
Occupy them for even 15 minutes with
a video or toy while you do some toning
exercises like squats and tricep dips
.
Grab your stroller and go for a brisk
walk
.
Or, buy a jogging stroller for more
fexibility
.
With a jogging stroller you can
walk faster, jog or even run at a fast pace
.
And, for veteran rollerbladers, you can
even use the stroller for some skating time
.
Don
'
t forget the kid helmets
.
For younger children, you can use a back
carrier to transport them while walking
.
Tis can burn even more calories as the
extra weight makes it more challenging
.
Turn on some music and dance together
.
Toddlers love dancing, especially when
their parents join in
.
Play hopscotch
-
yes, you will work up a
sweat
.
Push your kid on a swing
.
And, afer every
push complete one squat
.
Use an infant carrier or bike trailer to enjoy
a bike ride together
.
time relaxing on the sidelines
-
join in on
the fun
.
Spend some time swinging to help
workout your legs
.
Try making it across
the monkey bars
-
even just once
(
it
'
s a
great upper body workout and you
'
ll be
amazed that your kid does it with such little
ease
).
Try some pull
-
ups using a bar on the
playset
.
Do some tricep dips on a nearby
park bench
.
Get a small group together for a kickball or
sofball game
.
If your child can ride a bicycle at a
moderate pace, jog alongside of them
.
Involve your kids while you strength train
.
Let them count your reps out loud for you
and
/
or clock your rest time in
-
between
sets
.
Try a game of marble pick
-
up
.
Set up
a circle
(
or more than one
)
of marbles
.
Compete with each other to see who can
pick them up quicker following certain
rules
(
e
.
g
.
not being able to bend from
the waist but instead using a squatting
technique to grab them
).
Adults will get an
extra workout if they squat while balancing
on just one foot
.
On rainy days that force you inside, walk
or run up and down the stairs
.
You might
even make it a contest to see who can fnish
5 complete rounds frst
.
H
25
Try rollerblading or skating together
.
Spend an afernoon at a park with a
playground, but don
'
t spend the whole
Register for a fun run
(
or walk
)
event and
spend time together training for the event
.
Set up an obstacle course in your back yard
.
Ten try such things as quick sprints back
and forth between two objects, hopping
over a line of sticks, and running zig
-
zags
around a line of cones
.
Play tennis or basketball together
.