Spring into fitness: Exercise at home with your little ones
The warmer spring temperatures may have you wanting to get active. But with COVID-19 still very much a concern, you may be looking to do more exercising at home. Not only is getting active stress-relieving, but it can also be a perfect activity for a family that's cooped up together.
For parents, the need to get motivated and moving on your own health can be particularly acute. To help, the physical therapists at Amita Health have come up with some simple exercises you can do using the best, most precious weights you have around the house — your children. Following the suggestions here, work up to a goal of 20 to 30 repetitions of each exercises. Be sure to take breaks and frequent snuggles, as needed.
Exercising with baby
• Baby dancing
While holding your baby in your arms or a carrier, turn on your favorite tunes and dance away.
• Baby crunches
Lie on your back with your knees bent and feet flat on the floor — this is called a hook-lying position. Rest your baby on your thighs, so they are in a semi-reclined position facing you. Perform a situp, making sure to kiss your baby at the top of the movement.
• Baby bridge
Remain in hook-lying position with your baby resting on your thighs. This time, instead of lifting your head, neck and shoulders off the floor, lift your hips up.
• Baby bench press
Continuing in the hook-lying position, hold baby on your chest, then lift them up into the air. Hold for two to three seconds, then lower your baby back down to your chest. Repeat as many repetitions as you can.
• Wide turnout squat
A great exercise for the glutes, quads and hamstrings! Stand with your feet slightly wider than shoulder distance apart. Turn your feet outward to a 45-degree angle and squat down to about a 90-degree angle. Make sure to keep your back straight and your abs tight during the exercise.
Exercising with children
Most kids love to compete. Spur them into action by choosing exercises you can do side-by-side in a friendly contest. These exercises can be judged based on time, distance or the first one to get to a certain number of repetitions. Be sure to get creative!
• Bear crawl race
With your palms and feet flat on the ground, arch your back and race your little cub across the room. Add in a loud roar at the end to celebrate the winner.
• Jumping jacks
Start by standing up nice and tall with your arms down by your side. Jump up and land with your feet wider than shoulder distance and your hands in up in the air. You should form the letter “X.” Jump again and return to the starting position. Who can do more?
• Plank contest
A plank is performed on your forearms or with your arms extended. Draw your belly button in and keep your abs tight, maintaining a straight line from your head down to your hips. Try to hold for at least 30 seconds. With your kids, compete to see who can hold the plank position the longest.
• Push-ups
Add your small child on your back during a push-up for increased challenge.
• Star jumps
Jump up into the air and extend both arms and legs, forming the letter “X.” Scream “I'm a star!” Who can do the most?
• Squat challenge
To squat, stand with your feet slightly wider than shoulder distance apart. Turn your feet outward to a 45-degree angle and squat down to about a 90-degree angle. Make sure to keep your back straight and your abs tight during the exercise. Who can perform the most squats in one minute?
Your kids can add natural resistance for your home workout and the time you spend with them will be invaluable, building what may be a lifetime commitment to health and wellness through a difficult time.
• Children's health is a continuing series. This week's article is courtesy of Amita Health.