Physical therapist Dr. Deborah Stack brings us quick exercises for kids and teens – Dr. Lai and Kardos
After six months of COVID; yes, it really has been that long already, your family has probably found some favorite outdoor hiking spots or bike routes. But what can you do when it’s too cold or wet outside? How can you combat literally HOURS of kids sitting at computers especially if they only have 30-45 minutes until their next class? Here are quick exercises for kids and teens and a table of caloric expenditure for common activities.
Schedule active movement breaks into their day. Take advantage of that lunch and recess “break” and be an example yourself.
Here are some short burst ideas:
- Have a 15-minute dance party
- Use your body to make all the letters of the alphabet
- Shadow box to some music
- Dust off the treadmill or stationary bike in the basement
- Play ping-pong
- Do a few chores (carrying laundry baskets up and down is great exercise)
- Jump rope
- Jog in place
- Do jumping jacks
- Pull out some “little kid games” such as hopscotch or hulahoop
- Let each child in your house choose an activity for everyone to try
- Do a family yoga video
- Walk or “run” stairs…kids can try to beat their prior score for a minute of stairs
- Take walking/wheeling/even wheelbarrow laps around the house
- Stretch out calves, quadriceps, arms and back…see ergonomics post for counteracting all the sitting
