Posted on December 19, 2014 by Jenny Cromack
So it’s the start of the school holidays, the kids are at home. Aaargh!!! How are you going to fit your training sessions in with the kids around? Well never fear, here are some ideas of how you can exercise with children this Christmas (and other times of the year too!)
Before we start looking at this, let’s look at how much exercise children should be doing so you’re not worried about exhausting them (as if!!!)
So the NHS state that all children should spend as little time as possible sitting down – which includes playing video games (yeah!). This was music to my ears when I read this.
Specifically, children under five who can walk unaided should be physically active every day for at least three hours per day in total. This should be light activity combined with higher periods of higher intense exercise.
Children, and young people, aged between five and eighteen should perform at least 60 minutes of aerobic exercise per day with a mixture of strength, and moderate and vigorous activity.
So, no need to worry get your kids running around with you!
Here are some ideas of how you can exercise with children, and I’m going to try and stay clear of suggesting things like just playing traditional games with them.
Running.
If you’re a runner then, if you’re child is old enough, take them with you, here are some ideas how you can still get a good workout!
1. Jog together to a playing field or running (or they could cycle there). Whilst they are playing in the middle of the field/track where you can keep an eye on them, you can do sprint intervals around the field/track.
2. At a playing field mark out a 50m section for you, and a shorter section for them. You sprint the 50m there and back. Then get your child to run to their marker and back whilst you rest. Keep repeating this and you have a great sprint session.
3. Depending on their age, you could also ask your child to go for a 3 mile run with you, if they are not fast enough to keep up with your pace maybe they could go on their bike.
Cycling.
1. Cycle to a traffic free area where there is a hill but there is also space for you to keep an eye on your child. As they are cycling around the park or wherever you are, perform hill sprints on your bike.
2. Similar to running, find a big park to go cycling where they can play or cycle in the middle but you can cycle around a larger perimeter but still keep an eye on them.
3. If you have a small child then get a bike seat and get out for a cycle with them on the back of the bike – they will love the wind rushing though their hair!
Indoor Exercise.
1. Ok, so the easiest option is to try to fit in a workout whilst your young one is asleep or pre-occupied playing their own game (not watching TV). But I know this isn’t always possible.
2. Why not get your children to join in with your home workout? Remember it is safe for them to move around and exercise (they will soon tell you if they are tired!). If you’re using dumbbells for things like squats, lunges, etc just get them to do body weight exercises, do press ups and planks on their knees. And they will love things like star jumps, burpees, etc!
We hope this blog has given you some ideas about how you can exercise with children during the Christmas holidays. If you need a home workout which you can do with your children just give one of the motive8 North personal training team a shout.