Everyone knows that kids tend to have more energy than adults, but did you know that kids should also participate in more physical activity than adults? According to Canada’s guidelines for physical activity, children and youth should get at least 60 minutes of moderate to vigorous physical activity every day.
This might be a challenge during the summer when your kids are home from school for the summer and it’s a rainy day. Use this fun and easy workout to keep your kiddo busy for 20-30 minutes while burning lots of energy! The exercises will also help with the child’s coordination and development.
DECK OF CARDS WORKOUT
Instructions: Shuffle a regular deck of cards. Pick ten cards, and do the exercise for the corresponding suit. The number on the card corresponds to the number of times you will repeat the exercise. Face cards = 12
Note: Take time to learn and practice the exercises before doing the activity to avoid injury.
CRAB WALK – HEARTS
Sit on the ground with your legs extended out in front of you. Place your hands by your side with your fingers pointed toward your feet. Lift your body up. Arch your back up as far as you can. Step forward and do as many steps as the number on your card.
PANDA WALK – SPADES
Get down on your hands and feet. Slightly bend your knees and keep your back flat. Step forward with one of your hands. Then step forward with the opposite foot. Repeat for the number on the card that you drew.
GRASSHOPPER MOTION – CLUBS
Start in a push up position. Turn your hip and extend your right leg out to your left side, then touch your foot to the floor. Return back to your starting position and repeat with your other leg. This counts as 1. Repeat for the number of times specified on your card.
FROG JUMP – DIAMONDS
Stand straight with feet apart. Squat, as deep as you feel comfortable and then leap forward as far as you can.
Conclusion
Each exercise focuses on movement, coordination, and mobility which burns energy and helps with healthy development! Didn’t get your own workout in today? Do it with your kiddos and show them how it’s done!
