Why not make family time healthy time? We’ve all baked cookies with our kids, or watched movies with our kids, or played games with them, but have we exercised with our kids? They’re never too young to start healthy habits…
Have you ever seen videos of toddlers trying to mimic parents doing pushups, sit-ups, etc…? It’s pretty fun to watch, even though they’re not doing the exercises perfectly? Well, as much fun as it is to watch, those kids are having even more fun and, they’re learning healthy habits.
I used to think exercise was ‘me’ time and it still can be, but why not let the kids have a little fun and join in now and then. I’ve noticed in my family, my boys prefer to mimic dad and the girl(s) mimics mom(me)., so I started with my daughter, suggesting variations that are easy enough that they are fun, but still effective as exercise. For example, when I am doing timed exercises and say I’m working upper body and abs, I will do plank up downs for thirty seconds and tell my daughter she can do mountain climbers instead. (She does not like planks)
My older kids, having been accustomed to exercise, will sometimes challenge the younger kids to pull-up contests. It helps having minimal equipment at home, even if you still need to go to a gym and get “me time” workouts. I like having a pull-up bar in the door frame, it reminds them every time they go upstairs, they can do a couple pull-ups. It doesn’t have to be a full workout every time. Just staying active on a daily basis creates healthy habits. Push-ups bars upstairs and downstairs are also good reminders to everyone that they can fit in a few push-ups before rushing to school/work, without getting their hands dirty and it’s easier on the wrists.
My daughter is really interested in stretching and flexibility. I like to let her lead me in stretching, and she really likes having her own yoga mat. Win/win. Sometimes letting the kids lead the workouts or help timing or counting some exercises creates motivation at times where it may be otherwise lacking.
I have often combined family workouts with Saturday morning chores, proverbially killing 2 birds with one stone. After all, we can’t exercise on a dirty floor, can we? So, while the kids are cleaning the floor, I can do the dishes while simultaneously waiting for my pre-workout supplement to kick in. I have noticed that once the kids are involved in chores and exercise, they tend to want to keep up the momentum. I can put the chore list next to a list of exercises:
Legs: repeat 3x
- 20 Squats
- 10 Jump Squats
- 20 Sumo Squats
- 10 Jump Sumo Squats
- 20 Straight to Curtsey Lunges (right leg)
- 20 Straight to Curtsey Lunges (left leg)
- 40 Calf Raises
Chore List: You decide what chores need to be done. Have fun with this. You could do floors and baseboards on leg days and counters and cupboards on upper body days.
Don’t forget to have dumbbells of various weights on hand for both upper and lower body workouts for a little resistance. I also like to do my kettlebell swings with my sumo squats. Again, you want various kettlebell weights for different levels of strength. Every person in my household of 5 uses a different size/weight that works for them.
Remember to incorporate resistance into your workouts, whether it’s bands or weights. It keeps the skeletal muscle at a healthy level. It doesn’t have to feel like work to work.
Stay active to stay healthy!