Fit4AllKids

Fitness

Are you ready to get yourself and your family ready to be more active and fit? Together, you can work on making your body stronger and healthier. It's simple and fun. How about finding some physical activities the whole family will love and making them part of your regular schedule? Can you do it? Are you up for focusing on fitness for you family?

Children and adults should have 60 minutes of moderate physical activity every day. To fit it all in make the commitment to reduce "screen time" and or "butt time" and get your family moving. This means limit your time in front of the TV, computer and time with video games. For children, screen time should be around 2 hours maximum a day. This gives you plenty of time to get outside or go to the recreation center or just play inside the house with your kids. Whatever it is, make it fun and be role model for your kids.
 

Here are some stretches and workout ideas you can try at home:

 

Calf Stretch

  • Stand facing a wall with one leg straight behind you as far as possible.
  • Bend front leg and lean into the wall, keeping both heels down.
  • Hold 10 seconds.
  • Repeat 3 times on each side.
 

Hamstring Stretch

  • Sit with legs straight out in front.
  • Tuck chin, reach towards toes and hold 10 seconds.
  • Repeat 3 times.
 

Side Stretch

  • Stand with legs apart (a little wider than your hips).
  • Raise one arm and reach toward the opposite side.
  • Hold for 5-10 seconds.
  • Repeat 3 times on each side.
 

Thigh Stretch

  • Place one hand against a wall.
  • With the other hand, reach back and gently grab your ankle.
  • Hold for 10 seconds.
  • Repeat 3 times on each side.
 

Back Twist

  • Sit with left leg extended out in front.
  • Bend right leg and place foot alongside of left knee to the left while looking to the right.
  • Hold 10 seconds.
  • Repeat 3 times, then 3 times with arms and legs reversed.
 

Triceps Stretch

  • Raise one elbow up, reaching toward the middle of your back.
  • Place other hand on elbow, gently pushing arm down and back.
  • Hold 10 seconds, 3 times on each side.
 

Shoulder Stretch

  • Clasp hands behind back and stretch them backward, squeezing shoulder blades together.
  • Hold 10 seconds.
  • Repeat 3 times.
 

Sit- Ups

  • Extend arms in front and tuck chin, or place hands behind neck and keep elbows to the side (don't pull on your neck).
  • Lift shoulders off floor, reaching toward knees. If you are strong enough, do a full sit-up.
  • Tuck your feet under the couch or have someone hold them.
  • Try to do as many sit-ups as your age.

Younger Kids: You can do a puzzle game. Each time you sit up, put a piece of the puzzle in place or take a turn.
 

 

Superman

  • Start on your stomach, stretched out like you want to fly then lift your arms and legs off the floor, keeping elbows and knees straight.
  • Look down at the floor if your neck hurts.
  • You can do arms and legs separately at first, or try opposite arm and leg, working up to all together.
  • Hold for 2-5 seconds, working up to 10 seconds.
  • Try to do 5 times.

 
 

Bridges

  • Lie on back with knees bent, feet on floor.
  • Lift hips/pelvis off the floor, trying to make a straight line between shoulders and knees.
  • Hold for 5 seconds.
  • Try to do 10 times.

 
 

Hands and Knees

Younger Kids: Get on hands and knees and try to hold for 3-5 minutes. Play a game or work a puzzle in this position.

Older Kids: Try to lift one arm or leg and hold 3-10 seconds, or lift an opposite arm and leg at the same time.

 

 

Push-Ups

Older Kids:
  • Lie on stomach with hands at shoulder level.
  • Push up on knees, straightening elbows.
  • Try to keep a straight line between knees and shoulder.
  • Hold 2-3 seconds, repeat 3-5 times.
  • If you can't do a full push-up, go toward floor as much as possible while maintaining good form.
 

Squats

  • Stand with feet slightly wider than shoulder width apart.
  • Bend knees slowly, keeping feet flat and knees directly over ankles.
  • Hold squat for 5 seconds, return to standing.
  • Repeat 10-20 times.

Stride Activities

At least 5 days a week.

Phase 1: Start out with a minimum of 3-5 minutes, several times a day and build up to 10-20 minutes a day.

Phase 2: 30 minutes a day.

Phase 3: 45-60 minutes a day.