Eat healthier. Exercise more. We all know that getting in shape starts with these two concepts — but following them is easier said than done. During the coronavirus pandemic, we find ourselves going through a time of change and chaos, which is making daily life challenging for many families.
It’s no surprise that a happy mom or dad can often beget having a happy child. Did you know that one of the best — and sometimes easiest — ways to feel terrific and boost your mood is by staying active?
We’ve put together a list of fun exercises geared towards families. Whether your children do them on their own or you enjoy a fun workout as a family, these are all great ways to keep moving and stay healthy.
- Make exercising a game to create more fun and motivation
Create a deck of fitness exercise cards using standard playing cards. Hearts stand for push ups, clubs for crunches, diamonds for jumping jacks, and spades for squats. Let your child pick the card, then do as many of the assigned activity as the card states. For example, an ace of spades would be one squat and a six of hearts would be six pushup
2. Walking the dog
A fun way for the entire family to get some fresh air and stretch your legs is by going out together to walk the dog. Put the little one in the stroller and grab walking shoes for everyone else. This can be a short walk around the block or a much longer escapade through the local park. Follow a well-beaten path or discover new worlds. Make stops along the way so that your kids can explore their surroundings.
3. Family Bike Rides
If your kids are old enough to ride a bike then think about organizing regular family bike rides. Take a bike ride to the library, grocery store, or the park. Once at the park, you can enjoy a picnic or another active activity like playing frisbee or flying kites.
4. Have a dance party!
Blast the music and start dancing around the family room. Add a disco ball for ambience or mix it up with freeze dance. If your family loves dancing, try a formal dance class. Some studios offer family dance classes. Or take an adult class at the same time your child’s class and teach each other the moves at home.
5. Make chores an active game
Save the world by sweeping away dust bunnies with a broom or chasing them away with the vacuum. Have your children save their stuffed animals from “floor lava” by racing to put them away and clean up their room
6. Hula hoop
Hula hoops can be purchased at low prices and used indoors. They are great for your cardiovascular and aerobic health, as well as burning calories. There are even hula hoop tricks that children can try to learn.
7. Set up and play some indoor bowling.
All you need are household items like pool noodles, empty water bottles, and a bouncy ball.
8. Get some help with yardwork by asking your children to pitch in
Raking leaves, planting and tending a garden, and shoveling snow all get your heart rate up while checking off items on your family’s to-do list.
Following a Healthy Diet Also Counts
Encourage healthy eating habits for your child. Some basic tips include:
- As a rule of thumb, fill half of your plate with vegetables and fruits.
- Eat more whole grains when possible, by replacing white bread with whole-wheat bread.
- Eat lean meats or fish.
- Serve fat-free milk or low-fat (1%) milk.
- Serve smaller portions.
- Eat slowly to enjoy food—try to have a family conversation over your meal or remove all mobile devices from the dinner table.
- Drink more water and avoid sugary drinks.
- Limit eating fast food, unhealthy snacks and processed foods.
Be a Role Model for Your Kids
When it comes to living a healthy lifestyle and keeping children active and fit, parents can be excellent role models. Help your child develop healthy habits early on—it’s much harder breaking bad eating and lifestyle habits after they become adults. By setting a good example and creating a few new behaviors, you can help make a genuine difference for the young person in your life!