Being stuck inside during this time can take a toll on both your mental and physical health. Setting an intention for physical exercise can not only keep you busy but can improve your overall wellbeing. There are plenty of physical activities that can keep you busy during this otherwise boring and uncertain time.
For starters, you can stay active solo or get your family involved - we are all in this together, and physical exercise time is a great way to bond and connect with your family.
Here are some ideas for incorporating physical exercise into your day with limited to no fitness equipment needed.:
You want to design a game to improve one or more areas of fitness. This could be cardiorespiratory endurance, muscular strength/endurance, or flexibility. Some fitness goal ideas are stretch your muscles, make your heartbeat really fast or make your muscles tired. Hopefully, your new idea does all three! Find some equipment and supplies around the house, think about how your game will be set up with boundaries, equipment placement, etc. Then grab your family, explain the rules, demonstrate gameplay, and have fun. Ask for feedback to make some modifications for future play.
Deck of card fitness is another activity that requires little to no equipment or preparation. All you need is a deck of cards. Each suit represents a different exercise and the number could represent the number of reps or timing for activity. Hearts could be pushups -- 8 of hearts would require someone to do 8 pushups. Spades can be jumping jacks - 4 of spades could be 40 seconds of jumping jacks. You can mix and match and change up the activities and exercises daily.
Fitness Bingo is always a hit. Put together a list of 24 activities, exercises, and challenges, don’t forget the FREE spot in the middle. Ask your parents and siblings for ideas. Some examples include trying a new vegetable, going on a 15-minute walk, doing household chores for 20 minutes, holding a plank, using heavy objects around the house for 30 bicep curls- to name a few. Everyone will make their own board and as they complete a task, mark it off. The first person to get a “bingo” wins! Next, try trading boards to keep things interesting.
There are also more simple ways to stay active during this unprecedented time. Youtube has endless options for videos for games, yoga, cardiovascular fitness, and more. Cosmic Kids Yoga on YouTube offers many videos that focus on yoga, mindfulness, and relaxation. Go Noodle is another great website that has an abundance of resources for children to keep busy. Flo Yo’s bubble pop has kids helping to free fish and sharks by waving your hands and moving your body in real-time. Lastly, a fan favorite is Glenn Higgins Fitness on YouTube. He has many kid favorites including a Fortnite, Harry Potter, and Avengers workout.
Physical fitness has many physical and mental health benefits, as well as a great way to connect with your family.
Julieann Moore - Physical Education and Health Department Chair
George Rogers Clark Middle School/High School
School Town of Hammond