It’s important to acknowledge that we need to change the way that we think about exercise. Gone are the days of the singular 1-hour workout per day. Instead, we should be focusing on movement throughout the day, from when our feet hit the floor until our heads hit the pillow.
As parents, we are busy! Although it’s tough to make time for ourselves, movement should remain a very important part of our lives. Our little ones are watching us to set a wellness example, and we as parents should show them that exercise is fun! If we wish to create a future of happy, healthy, disease-free children and adults, it’s time we start practicing what we preach and ask our kids to join us in movement every day.
Here are some ideas I like use to incorporate more movement into my life as well as my child’s life. Remember, the family that moves together, stays together!
- 10 jump squats on the BOSU® Balance Trainer
- Run around three trees
- 10 BOSU® Ballast® Ball slams
- Crawl under the trampoline
- Race to see who can finish the fastest!
BOSU® BALLAST® BALL PASS
While on your knees, ask your child to stand next to you.
- Pass the ball from the outside to the inside, asking your child to meet you in the middle
- Your child takes the ball and passes it to his outside
- Repeat the process seeing if you can gradually move further apart, and add a toss, not just a hand off
On your driveway, set up sticks in a Tic-Tac-Toe grid pattern and grab two pieces of different colored chalk.
- Your child runs, skips, hops, or leaps to the grid and marks his/her symbol
- You must wait until your child returns back to the starting line before you run, skip, hop, or leap to the grid and mark your symbol
- Repeat as many times as you like!
I grew up loving to play similar games with my playmates, didn’t you? Try the Mirror Match game:
- You step on top of the BOSU® Balance Trainer dome and complete 1 movement
- Your child steps on top of the BOSU® Balance Trainer, completes your movement and adds another to the sequence
- You step back up and repeat the first two movements, while adding a third
- How long can you go before forgetting a part of the sequence?
BOSU® BALLAST® BALL ROLL
Sit facing your child with the BOSU® Ballast® Ball in front of you, and open your legs as wide as you can comfortably sit.
- Pass the BOSU® Ballast® Ball to the child and ask that they pass it back
- Increase the level of difficulty by asking the child to roll the ball to your right or left hand
You can easily replicate this game by tying a string between two trees or using a long stick if you have multiple players.
BOSU® BALLAST® BALL WALK THE PLANK
Start in a squat behind the BOSU® BALLAST® BALL and ask your child to do the same.
- Place your stomach on the ball
- Walk your hands forward moving the BOSU® Ballast® Ball as far down your legs as you can while maintaining good form
- Walk back placing your feet on the floor and returning to a squat
- Ask your child to repeat the movement
- Once you have the motion, speed up the process so it is a smooth roll out and in
Jessica Maurer is a BOSU® Master Trainer with a background in dance and fitness education. She is the co-creator of LOK Fitness and a Master Trainer for Hedstrom Fitness, Lebert Training Systems and Tabata Bootcamp.