Fun Ways to Get Active as a Family for Exercise with Your Child Week

Hopscotch chalk drawing on pavement

 

Getting active isn’t always easy, but there are ways to make it much more fun. For Exercise With Your Child Week get up and get active with your kids! This week is a nationally recognized holiday to encourage parents to help their kids get active. According to the Center for Disease Control and Prevention, it is recommended that children get at least 60 minutes of aerobic activity per day. To help them accomplish this, think back to what you did as a kid when there were no smartphones, tablets or computers — you played! Bring back these classic games and activities to help your family get active:

Foursquare

  • This was a great recess game but you can easily make this a great driveway game. Just get some chalk, a ball that is able to bounce and four people and have some fun!
  • If you need a refresher on how this game works you can get the official rules here.

Heads Up 7 Up

  • This game is great for when you’re attending a birthday party, spending the day at a summer camp or anywhere where there might be a lot kids.
  • Since this game does require quite a bit of people it might be difficult to play but when you do find time here are the rules.

Kick the Can

  • Kick the can is a classic game that puts a spin on tag. Here’s what you need to do for Kick the Can.

Capture the Flag

  • Capture the flag is another great game like tag with a little bit of twist. Kids are able to claim territories, as well try and steal each other’s flags.
  • For more information on Capture the flag click here.

Hopscotch

  • Hopscotch is an absolute classic for some. Although this is a very simple game it’s great for teaching kids balance.
  • If you need to learn how to play hopscotch or want to refresh your memory on how to draw it, please click here.

Red Light Green Light

  • Red Light Green Light is a perfect game for anyone. It doesn’t matter if the kids playing are athletic or not, this game does not require any special skill.
  • To learn how to play this game please be sure to check it out here.

Simon Says

  • Simon Says is another game that kids at a very young age can get the hang of.
  •  The rules are simple.

You’re It 

Who doesn’t love a good game of tag? The game provides a great opportunity to get in a workout because of the spurts of start-and-stop running. This stimulates the metabolism (just like cardio blast workouts) by running, then resting, and repeating that activity. Be sure to challenge yourself while playing and running fast at times so you are burning the most amounts of calories for the time you put in.

Playing tag for 15 minutes can burn up to 90 calories for a person weighing 150 pounds.

Classic Sports 

Let us not forget all of the classic sports that can be played and enjoyed by adults that will burn calories.

  • Playing catch
  • One on one basketball
  • Marco Polo (a variation of tag played in a swimming pool)
  • Touch or flag football
  • Beach volleyball

Beyond games, there are other fun ways to stay active:

Hula Hoop 

Not only does hula hooping improve overall coordination, it also tones the body, working major muscles like the glutes, abs, thighs, hips and legs. It also provides flexibility to the spine and strengthens it, resulting in less risk of back injury.

Hula hooping for 30 minutes burns:

  • 204 calories for a person weighing 130 pounds
  • 222 calories for a person weighing 160 pounds
  • 246 calories for a person weighing 200 pounds

Weighted hula hoops will provide more of a challenge once hooping becomes too easy. You can also combine two hula hoops for more of a challenge.

Skipping Rope

Jumping rope is a great cardiovascular workout as well as a muscle toner. The more muscle mass you have, the more calories you burn while your body is at rest.

Jumping rope for 30 minutes burns:

  • 296 calories for a person weighing 130 pounds
  • 364 calories for a person weighing 160 pounds
  • 456 calories for a person weighing 200 pounds

Grab your jump rope and start skipping!

Whether you grab your kids or other adults to play these games with, get out there and move it!

A Healthier Michigan

Our mission is to help everyone in Michigan get healthier from the inside out. This means everything from giving you resources to help you make better decisions about diet and exercise, as well as information on creating and sustaining nurturing communities and successful businesses — everything you need to help create a healthier Michigan.

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