Parents often find themselves facing more challenges when their children are on vacation compared to when they are in school. Adults may consider traveling to be troublesome, while children often feel bored at home. Instead of letting boredom prevail, engaging in exercise with your children can be a great solution. Participating in physical activities together not only helps alleviate the pressures of daily life and work but also strengthens the parent-child relationship. Research conducted both domestically and internationally suggests that children and adolescents who engage in 30 minutes of exercise per day reap the greatest health benefits. In conclusion, I encourage parents to lead their children in exercising and foster an active and healthy lifestyle.
Now, let’s explore several sports activities categorized according to different types.
Endurance Exercise: Run Left and Right: Place two water bottles on the ground and have children quickly move between them using a side slide motion for 60 seconds in groups.
Kick the Ground: Supporting their hands and feet on the ground, children kick their legs forward and backward rapidly for 30 seconds in groups.
Trot in Place: Children trot in place swiftly for 30 seconds in groups.
Raise Your Legs and Turn: While in place, children raise their leg high and upon hearing a cue from their parents (e.g., clapping hands), they turn 90 degrees. They alternate directions, spending 15 seconds in each direction for a total of 60 seconds.
Balance Exercise: Catch the Ball with One Foot: Children stand on the ground with one foot and catch the ball thrown by their parent using their hand.
Jump on One Leg: Taking off with both legs, children land and balance on one leg. Upon landing, they slightly bend their knee joints while maintaining balance.
One-Leg Jump and Turn: Starting on one leg, children take off, perform a 90-degree turn in the air, land on one leg, and stand firmly.
Strength Exercise: Hip Bridge: Lying supine on the ground with knee joints flexed at 90 degrees, children lift their lower back off the ground using the force from their lower limbs. They perform 10-15 repetitions as a group.
Squat Against the Wall: Keeping their backs against the wall, children bend their knees, keeping their thighs parallel to the ground. They hold this position for 60 seconds as a group.
Standard Squat: With feet apart and shoulder-width distance, children squat until their knees reach a 90-degree angle. They perform this exercise for 15 seconds as a group.
Lunge Squat: Children squat with one leg positioned at a 90-degree angle while bending their back leg.
Flexibility Exercise: Leg Muscle Stretch: Sitting on the ground, one leg is straight while the other leg is bent near the knee joint, maintaining a straight back. Children use their abdominal muscles to reach forward and touch the knee joint.
Shoulder Exercise: Standing on the ground, one hand extends downward from the head while the other hand extends upward from the back. Children try to touch both hands together.
By incorporating these exercises into your routine, you can guide your children toward an active and healthy lifestyle while enjoying quality time together.