A fun family fitness challenge for a healthier household

School is canceled in the summer. Parents can finally breathe out and pat themselves on the back. You survived a school year like no other. But now you may be looking for safe activities to fill your kids’ free time.

Healthy habits start at home. When parents create an environment that prioritizes healthy eating, exercise, adequate sleep, and managing stress, the more children they grow are more likely to stick to these basic lifestyle choices. This foundation helps adolescents better avoid obesity and related diseases such as type 2 diabetes and high cholesterol.

But over the past year, the pressures of the pandemic made it harder than usual to achieve a healthy lifestyle as families traded fitness activities like dancing, karate, soccer, or the gym for video games and screen scrolling. Today it is more important than ever to prioritize physical and mental health. The summer break is the perfect opportunity to get fit as a family.

One fun way to do this is through a family fitness challenge. The goal of this month-long challenge is to encourage each other to be active five days a week. And by facing this challenge as a family, you can grow stronger together – mind and body.

You will need a bag of balloons, a towel or blanket and a skipping rope. During these team building exercises, remember to celebrate each other’s efforts and use words of affirmation to encourage a sense of acceptance, success, and love. Think of creative prizes for winners like staying up for an extra hour instead of rewarding them with candy or goodies.

Before you begin, sit down with all of the participating members and find a convenient time that works for everyone. For four weeks, you will participate in the following fitness activities. Sunday is an ideal starting day as you can recover from the weekend and set goals for the week ahead.

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Kid cardio. Show your best side by starting the week with a family walk or bike ride. This is an uninterrupted moment where you can talk openly about your children’s lives, plan the week ahead, and just have a good time together. Aim for 30 minutes.

Balloon bounce. Turn on your favorite music and warm up with 25 jumping jacks. Every week a new family member takes control of the playlist. Grab your bag of balloons and fill it with water so each person has their own. Mark a start and finish line approximately 10 to 15 feet apart.

The first family member to start the relay race gently places the filled balloon between their knees and hops to the finish line and back. Continue with this relay until there is only one filled balloon left. Whoever avoided popping his balloon wins.

Jog to jump. Mark your start and finish lines 20 feet apart and put a skipping rope on the end. The first family member will run to the finish line as quickly as possible, jump rope 10 turns, and then run (or walk) backwards to the start line. After it has been each person’s turn, repeat the process three more times. As the week progresses, you’ll add skipping rope reps in increments of five so that by week four you should each do 25 jumps. Don’t hesitate to get creative as you jump.

Memory games. Lace up your sneakers and venture outside for games that will strengthen your body and brain. Exercises that stimulate the mind are an easy way to spice up your aerobics.

Try a game of Follow the Leader. It will be each member’s turn to make a different move. For example, a family member can add three hops on every fifth step. Another can make a rule to walk from one light pole to the next on certain streets. Your goal is to keep moving for at least 30 minutes.

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Breathe, stretch, shake, let go. Adults aren’t the only ones experiencing the side effects of stress. Children and adults alike need an outlet to ease the burden of worry and anxiety that builds up during the week. Release built-up tensions through mindful movements.

Each family member grabs their favorite blanket or towel to sit on and forms a circle in the garden. Before you start, each takes a moment to share how they are feeling. Think of this as an open, safe space to discuss what’s on your mind. This is also a lovely opportunity for each person to say something about the people in the circle they love.

Now close your eyes, take a deep breath and bring your arms up. Hold two counts, then release your arms and breathe at the same time. Do this 10 times followed by this stretching sequence, which is easy for all ages:

• On all fours, take a deep breath and arch your back. Pull your chin towards your chest and your tailbone under your hips. Exhale as you lower your abdomen and straighten your gaze and tailbone towards the sky. Repeat 10 times.

• Stay on all fours. Bend your hips back and sit on your heels. Your arms should be stretched out in front of your body. Stay here for 20-30 counts. Repeat this sequence five times.

Ashley Blake Greenblatt is a certified personal trainer and wellness coach in South Jersey. To learn more about their virtual exercise program, visit ashleyblakefitness.com.

source https://dailyhealthynews.ca/a-fun-family-fitness-challenge-for-a-healthier-household/