By Tanya Bellon, Biokineticist
How to introduce exercise into daily family life
• Daily exercise means starting a healthy new habit. Habits take some time to
establish.
• Choose an activity that everyone can do and likes for example walking,
cycling, kicking or throwing a ball etc.
• Habits take time to develop. Be consistent by being active at least 3x per
week for 30 - 40minutes at a time for a month.
• Instead of driving to a fast food outlet rather take a picnic to a park where
you as a family can play with a ball or ride bikes.
How to improve your child’s and your sleep
• Studies have shown that exercise performed 2 hours prior to bedtime
improves sleep.
Making exercise a family affair!
Explore your surrounding areas as a family:
• Walk or cycle to the corner café or park.
• Walk to your neighbours and introduce yourselves.
Making exercise fun!!!! J
Let’s get active by being creative!
Create your own obstacle course:
Skipping with rope; hopping; dancing to music; marching; star jumps; hopscotch; balancing, human wheel- barrow.
Games to play:
Piggy in the middle; Bean bag and sack races; Soccer; Cricket; Swimming (when warmer).
Fun Activities:
Gardening; Walks around the neighbourhood; Bike rides; Take dogs for a walk.
Stretching – Play Simon Says!
Touch toes (hamstrings stretch); Pull one leg behind (quadriceps stretch); Hands behind back (chest stretch) Take one arm across body and resist with other arm (shoulder stretch)
Equipment Required:
Ball – piggy in the middle or soccer; Chalk - to draw hopscotch on drive way; Radio – dance to music; Comfortable shoes - to go walking around the neighbourhood; Skipping rope or a piece of rope; Bicycle and helmets – to cycle around neighbourhood.
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