Here is a fun and engaging way you can promote physical activity, strengthen family bonds, and make exercise fun for both parents and children. Remember you can customize this program anyway you like to fit your needs. This is just a springboard to help you get started on your journey. Go ahead and try some or even all the activities.
Activity Goals
- Promote Physical Activity: Encourage regular exercise to help children and parents stay active and healthy.
- Strengthen Family Bonds: Create opportunities for parents and children to spend quality time together, enhancing their relationship through shared activities.
- Make Exercise Fun: Use creative and enjoyable activities to make physical fitness appealing and engaging for both children and adults.
- Develop Coordination and Teamwork: Improve children's motor skills, coordination, and ability to work together through various exercises and games.
- Encourage Positive Attitudes Towards Fitness: Foster a positive attitude towards physical activity by creating a supportive and enthusiastic environment where efforts are celebrated.
Materials Needed
- A large open space (living room, backyard, or park)
- A timer or stopwatch (optional)
- A small ball or beanbag
- A jump rope
- A small ball or beanbag
- Cones or markers (optional)
- Music player with upbeat music (optional)
Instructions
- Warm-Up:
- Activity: Start with a simple warm-up to get everyone moving and ready.
- Duration: 5 minutes
- Exercises:
- Marching in place
- Arm circles (forward and backward)
- Toe touches (reach for the toes, then stand up and stretch)
- Gentle jogging around the space
- Obstacle Course:
- Activity: Set up a mini obstacle course using cones, jump ropes, and a small ball.
- Duration: 10 minutes
- Setup:
- Station 1: Jump over the jump rope laid on the ground.
- Station 2: Weave in and out of cones or markers.
- Station 3: Toss the ball or beanbag into a bucket or a marked area.
- Station 4: Do a set of jumping jacks (10 reps).
- Instructions:
- Guide your child through the obstacle course. Show them how to complete each station and cheer them on as they go. Take turns running the course and timing each other to see who can complete it the fastest.
- Animal Movements:
- Activity: Mimic different animal movements to add fun and variety to the exercise.
- Duration: 5 minutes
- Movements:
- Bear Crawl: Walk on hands and feet like a bear.
- Frog Jumps: Jump forward like a frog.
- Crab Walk: Sit on the ground and lift up, walking on hands and feet like a crab.
- Starfish Jumps: Jump with arms and legs spread out like a starfish.
- Dance Party:
- Activity: Turn on some upbeat music and have a dance party.
- Duration: 10 minutes
- Instructions:
- Encourage your child to dance freely and join them in the fun. You can play follow-the-leader, where each person takes turns leading a dance move for the others to follow.
- Balloon Balance:
- Activity: Keep a balloon in the air without letting it touch the ground.
- Duration: 5 minutes
- Instructions:
- Work together to keep the balloon afloat, using hands, feet, or even heads to keep it from touching the ground. This activity promotes coordination and teamwork.
- Cool-Down:
- Activity: End the session with a calming cool-down.
- Duration: 5 minutes
- Exercises:
- Slow walking in place
- Gentle stretching (reach for the sky, touch toes, side stretches)
- Deep breathing exercises (inhale deeply through the nose, exhale slowly through the mouth)
Tips for Parents:
- Stay Positive: Keep the atmosphere light and encouraging. Praise your child’s efforts and celebrate their achievements, no matter how small.
- Be Flexible: Adapt the activities to suit your child’s age and ability level. The goal is to make exercise enjoyable and engaging.
- Lead by Example: Show enthusiasm and participate fully in the activities. Your energy and involvement will inspire your child to stay active and have fun.
Wendell Works Out is an inspiring story that motivates children to embrace physical activity and discover the joys of staying fit.
