Fitness/Gym
User:BLueFiSH.as, Public domain, via Wikimedia Commons
https://commons.wikimedia.org/wiki/File:Buddy_Bear_Fitness-B%C3%A4r.jpg
Fitness is vital to a long and healthy life. This is part of a larger series examining how lifeschooling can be implemented into different subjects.
Stretches
Modeling: Stretch with your child before and after each session. Discuss with your child which muscles they are stretching and why those muscles are important for the exercises they do.
Practice: Stretch with your child before and after every exercise. Do at least three types of stretches for ten seconds each of the muscle group your child is working out. If they are school-age, let your child count the seconds themselves to cement mathematical concepts (like counting and telling time). For older children, have them count multiples (3,6,9…) or count in another language.
Yoga: Yoga is a series of poses that, combined with structured breathing, promotes physical, mental, and spiritual health. Yoga has a host of benefits, including building strength, increasing focus, stretching the muscles, encouraging self-confidence, developing gross motor skills, and improving flexibility.
Although originating from eastern religions, yoga has exploded in the West. It does not require any theological belief to practice. Nor do you need any special equipment to start. A bath towel can be used as a yoga mat. Finally, YouTube is a wonderful place to find yoga videos for kids. It need not be perfect. An adventurous spirit and a sense of humor go a long way!
Agility
Playground: (Free-$$$; playground equipment) Most parks have playground equipment. This equipment promotes hand-eye coordination, balance, and agility. Playground equipment can also be purchased privately. However, most will require a great deal of money and space, so budget accordingly.
Outdoor Games: ($-$$; outdoor toys and games) Most outdoor (and a few indoor) games encourage children to move around. Marbles and chalk allow for a variety of outdoor games. All children can develop spatial awareness with jump ropes and hula hoops. Outdoor games like corn-hole promote familial cohesion. These games make excellent family night activities where parents can model the enjoyment of exercise.
Sports: ($-$$; sports equipment) Sports fuel the body (developing strength, eye-hand coordination, and balance) and mind (building resilience, social skills, courage, and strategic thinking). Sports promote familial camaraderie and socialization. Low-cost sports equipment is often found near the back of many discount department stores (near the toys or gym equipment). Check online or at your local library to see what sports teams or classes are available in your community as well. You never know what you will find.
Cardio
Dogs: Dogs make great cardio partners. Whether it is a race down the street, a game of ball/Frisbee at your local park, or a hike through the mountains, dogs can add life to monotonous cardio exercises.
Running Errands: Don’t have a dog? No problem! Next time you have errands to run, walk or bike with your child instead of driving. (Note: Only do this if it is safe to do so. Obey traffic laws and wear protective equipment.) Your child looks to you as a model on how to live their life. Do you live an active lifestyle? Walking or biking also gives you time to chat with your child (a perfect time for instruction…).
Races: Exercise need not be a chore. Racing your child up and down the street (keeping an eye out for traffic at all times) keeps their attention while providing the exercise they need. The sheer number of variations makes each race unique. You might try different walking positions (crab walks, high knees, lunges, etc.), different speeds (sprint or marathon), or different routes (zigzag to the corner, spiral in front of your apartment building…). The key is to make exercise enjoyable for all.
Strength Training
Calisthenics: You don’t need expensive equipment to develop a healthy exercise routine. Push-ups, sit-ups, pull-ups, bur-pees, and other calisthenics are flexible in location and duration of practice. They are excellent for occupying your child while they wait in line during errands. Moreover, teaching your child that they can use their own body weight to build muscle discourages over-consumption.
Weights: Children can lift light weights under supervision with their doctor’s approval. Emphasize form rather than weight. As with learning to play the piano, a foundation in form and theory must be mastered before honing other skills. Remember that strength training is not a competition. Gradually building muscle will increase the likelihood of long-term success versus piling on too much weight from the start. Track your child’s progress to keep them motivated.
You can also incorporate real-world mathematical concepts, such as counting, multiplication, and chart reading, into these workout sessions. In each session, label the muscles being exercised and discuss their importance. Above all else, make these sessions short and fun. The goal is to develop a lifelong habit of exercise. If you or your child are miserable, then your child will quickly lose interest.
Final Thoughts: There are so many other forms of exercise that I would need another blog post to do them justice. These are a few suggestions to get you started. The primary goal here is to make exercise fun. The benefits of exercise come through repetition. Most people quit exercising because they don’t enjoy it. But carving out a mere half hour to work out with your child starts them on a lifelong fitness journey.
Children can also explore various academic concepts (examples include math, science, and health) with a fitness routine. Seeing how these concepts are interconnected helps them to stick in your child’s mind. Talk to your child about exercising. Ask questions about the workouts you do together. Discuss famous athletes, past and present. Help them develop exercise goals that will carry them throughout their life.
