Kids' exercises for well-being

Filed on October 30, 2020 | Last updated on November 1, 2020 at 04.08 pm

An early start to fitness means instilling a habit for life.

Children are full of energy - they're eager to jump about, run and take part in most things that appear vibrant and attractive. This can be a handful for parents who are often engaged in other time-consuming responsibilities such as commuting to work, dealing with household chores, and so on and so forth. The best way to get them spent is to get involved, at least for 30 minutes every day.

If the weekdays are a hassle, at least dedicate a good two hours over the weekend and head outdoors to a park or other places of activities! Introducing young ones to options such as these not only build stronger bonds as a family, but will also benefit their health and well-being in the long-run.

Before you start any routine, there are few things to keep in mind. Dress your child in age- and size-appropriate active wear. This will give them the flexibility they need to get a fulfilling workout. You should also consider laying out a fitness mat to cushion their fall in case of accidents, and also encourage them to stretch. Stretching helps loosen the joints, get that blood flowing and reduces the chances of injuries and cramps.

Once you're done with the workout, don't let them drink water immediately. Wait for few minutes then give them few sips. Drinking water all at once will make them feel bloated and sick.

Now we can move on to the fun part! Here are some fitness routines parents and kids can do together - indoors and out - accompanied with their favourite tunes! Try each workout for 45 seconds, with 15 seconds of rest.

The frog jump
As the title says, get them leaping in the air. Bend down as if you are going to sit down but don't let your behind touch the ground. Then hop away.

Bear walk
Get on all fours - yes, on your hands and feet - set those hips high so that your back isn't slouching and walk left and right. The crawling helps improve coordination.

Gorilla shuffle
In a low sumo squat, use your hands to balance your body then shuffle around the room. There's no rush, so try this out slowly in order to avoid injuries

Starfish jumps
Aka jumping jacks, simply spread your arms and legs wide then jump up and down. There's no hard and fast rule, so kids can do this at their own pace.

Cheetah run
Now that the kids are all warmed up and ready to go, it's time to run - but in your same spot. Try to run as fast as you can without moving from your position.

Crab walk
One of the most fun moves for the little ones, sit down and place your palms on the ground behind you, lift your hips and crawl sideways on your hands and feet.

Elephant stomp
Similar to the cheetah run, except you will be marching in place. Mimic the large mammal and stomp your feet.

Besides these, there are several fun workout sessions online where instructors guide you through various other fitness routines, including aerobics and yoga.

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