After School Exercises for Kids and Parents

01 Aug After School Exercises for Kids and Parents

Studies have shown that after school exercise, even if it isn’t team based, can impact not only body weight and health but also the child’s ability to focus and his or her performance in school. Finding time to exercise can be exceptionally difficult in our busy schedules. Add in kids, work, school, homework, and dinner, and most of your hours during the workweek are used up. Exercise is often pushed aside not only for the parents but also the kids.

A great way to find time to workout is to exercise with your kids. It’s not as hard as you think. Take a few afternoons of the workweek and exercise with your kiddos after school. Create goals for each week with rewards on the weekends. You can even create a checklist. We have a few basic moves to incorporate into your after school/work exercise regimen.

• Jumping Jacks
• High Knees
• Touch Toes
• Crunches
• Sit-ups
• Wall Sits
• Planks
• Squats
• Lunges
• Push-ups

These moves are easy for smaller children to do and very effective for adults. Try a combination of these moves, doing two or three sets of ten. While we love the classics, we also have some other after school workout ideas.

• Dance party
• Bike rides: Yes, this is a classic, but it is a fun way to work out your entire body.
• Walks: This is a stress reliever for you and your kiddos. You could incorporate some jogging, too.
• Animal Action Cards: Crawl like a turtle. Jump like a frog. Kick like a donkey.
• Obstacle course: This could be done inside or outside.
• Exercise videos: These are the perfect solution for rainy days. Look up YouTube exercise videos aimed at kids and workout together.
• Use the stability ball:
• Chest Press: Lay back down on the ball with feet firmly planted on the ground. Lift weights (or cans) above you, just like a chest press at the gym.
• Lying Row: Lay stomach down on the ball with legs straight and toes planted on ground (if your ball is too big for your kids, you can use a step stool to help them). Use the weights (or cans) and lift upward, raising elbows alternatively.
• Bicep curls: Sit on the ball with feet on the ground. Use your weights and curl upward.
• Crunches: Lay back down on the ball and bring your upper body forward.

We hope these tips keep you active during the week! If you have questions or would like some help creating a workout plan, give us a call at 662-282-4949.