We all want healthy kids, but many kids and adolescents in the United States have grown accustomed to a sedentary lifestyle. Daily activity is a critical part of maintaining your family’s health. The U.S Department of Health & Human Services recommends at least an hour of vigorous physical activity—per day! Though experts recommend 60 minutes daily, there’s no reason not to divide the time into more easily managed blocks of time. Things like neighborhood walks are great ways to squeeze in a bit of exercise when time isn’t on your side! While brick and mortar schools have traditionally been a key player in maintaining health among school-aged kids—it’s important for students of virtual classrooms to get adequate physical activity too. We’ve compiled a list of a few activities that might be perfect for your next 60 minutes of ‘GO’ time.
Lunges are an excellent exercise to improve balance between the muscles in the lower body and avoid injury. Start by standing with feet shoulder width apart. Next, step forward with your right foot. This is the starting position. To begin, lower body down until your right thigh is parallel to the ground and back knee is almost touching the ground. As soon as you reach this point, explode back up as high as you can off the ground. Land softly on your feet with a bend in your knees, immediately drop back down into a lunge and explode back up. Repeat as necessary and then switch to the left foot in front.
They’re not what you think they are! A burpee is a high intensity, caloric burning, and strength building, full body exercise. First, get down into a squat position with your hands on the floor in front of you. Second, kick your feet back into a push up position. Third, return your feet back to the squat position as fast as possible. Last, immediately jump up into the air as high as you can and end with a clap. This should be performed quickly once your form is correct.
This one looks deceptively easy, but is still a great core workout. To plank, lie face down on a mat resting on the forearms, with the palms flat on the floor. Push of the floor, raising up onto toes and resting on the elbows. Keeping your back flat, tilt your pelvis and contract your abs to hold your entire body off the ground. Only the hands, forearms, elbows and toes should be on the floor. Hold for 20-60 seconds and lower. Repeat 3 – 5 times.
Begin jogging in place, lifting the knees as high as you can. Try to lift your knees up to hip level but keep the core tight to support your back. For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them. Bring the knees towards your hands instead of reaching the hands to the knees!
These are just a few of the workouts you’re able to do without ever having to set foot into a gym. Staying active doesn’t have to be a chore! Inject a bit of your own personality into your daily activity and have some fun with your fitness!