Exercise is more fun when families do it together. For easy, enjoyable fitness activities, Nick Jr. turned to fitness expert Suzanne M. Fleming. Here are her top 10 ways parents and preschoolers can play and be fit together.
1. HULA HOOP
Hula-hoops are great fun for both adults and preschoolers. Set up a mini-fitness circuit by placing six to eight hoops on the ground. Assign each hoop a fitness activity. For example, the first hoop is for jumping jacks, the second hoop is for running in place, and the third hoop is for sit-ups. Hold hands with your child, hop into a hoop, and do the fitness activity. Hop to the next hoop. When you get to the last hoop, pick it up and hula away!
2. STEP, STEP, COUNT YOUR STEPS
Pedometers are an easy, inexpensive way to measure how many steps you take every day. Get one for you and your child and start walking! Kids enjoy looking to see how many steps they take from one place to another, checking to see if the steps are the same when they run fast or walk, and trying to see if they can outsmart the pedometer. See how many steps you can both accumulate a day or week. Your daily goal should be about 3,000 steps and 1,000 for your preschooler.
3. HANDOFFS
Here's an easy way to make sit-ups more enjoyable for you and your child: Sit on the ground, face your child, and hook ankles together. Grab a large ball, such as a dodge ball and hold it high over your head. Lean back to start the sit-up. On the way back up, pass the ball gently to your child. Now it's your preschooler's turn! Try to do ten in a row.
4. SKIP TO MY LOU
Jumping rope is a fun activity for kids and great cardiovascular workout for grownups. Learn how to jump rope all over again with your little one. Try traditional jumping, one foot, scissor, and running while jumping. Teach your child traditional jump-rope songs like:
"A my name is Alice,
And my husband's name is Arthur.
We come from Alabama,
Where we sell artichokes.
B my name is . . . "
"Candy, Candy, in a dish.
How many pieces do you wish?
1, 2, 3, 4 . . ."
"My mother made a chocolate cake.
How many eggs did it take?
1, 2, 3, 4 . . ."
5. PICK A CARD
Use a deck of playing cards to create a fitness routine. Let each card represent an exercise and the number of times you do them. You and your child can take turns picking from the deck. For example, if you pick an 8 of hearts, you jump-rope for eight seconds. (See who can jump the most number of times in 8 seconds.) A 10 of hearts means jumping rope for 10 seconds. Clubs are jumping jacks; diamonds are a run around the house; spades are stretching your arms above your head; jacks are a kid's choice; queens are a parent's choice; kings are a water break; and an ace or a joker means pick again.
6. KEEP ON THE BALL
If you have one of those big, colorful fitness balls, then you already know how much kids love them. But did you know these balls also come in sizes for your kids? Teach your little one how to balance and stretch on them and--once they get the hang of it--try more advanced moves such as sit-ups, push-ups and wall sits. (Place the ball behind your back, against a wall, and slowly bend your knees until you're in a sitting position. Slowly rise back to standing position.)
7. WATER BOTTLE BARBELLS
Have you child mimic your favorite strength-training routine. While you use dumbbells, they use water bottles! Start by filling the bottles only a third to full. Older kids can have full bottles.
8. STREAMER MADNESS
Take a couple of dish towels or pick up party streamers at a party-supply store. With a towel or streamer in each hand, you and your child can walk, jog, and skip while moving your arms in a variety of ways. Try making circles with your arms, imitate windshield wipers, make the streamers ripple like waves, draw numbers and letters, and pretend you're flying. Try doing this activity to music and have a streamer dance together! Try to keep moving for 10 minutes or more.
9. TARGET TOSS
Find some old paint, coffee, or juice cans. With leftover house paint or finger paints, help your child paint happy faces on some coffee cans or soda cans. Set them up in your yard at different heights and distances, pick up a few old tennis balls or a softball, and then try and knock cans down. When all of the cans are knocked down, run as fast as you can to set them up again!
10. KEEP-AWAY SOCCER
Here's a great way to play tag that also helps kids practice their motor coordination. Designate someone to be "it." "It" must tag the other player while dribbling a soccer ball (or other large ball). Both players must remain in a confined area, and "it" must keep dribbling.
Written by Suzanne M. Fleming, Director of Physical Education at Riverdale Country School in Riverdale, New York and author of Buff Brides.
