When lockdown came, we all had grand plans of getting fit with our kids. But if you’re anything like me, this dream may have faded exceptionally quickly. I’m constantly on the lookout for fun ways to encourage kids to exercise that will convince my daughter to burn off some of that never-ending energy. I’m pretty sure I must be missing a trick or two, so thankfully here is Jemma Thomas, Personal Trainer and Founder of online fitness community for women – Jemma’s Health Hub – to share these 8 ways to encourage kids to exercise in our latest Health Hub Sessions.
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Just last month, Boris Johnson announced he wanted to make us a slimmer nation, banning online and TV ads for foods high in sugar, fat and salt before 9pm and encouraging us all to get active. According to government stats, 1 in 3 children leave primary school overweight or obese meaning that it’s now more important than ever to educate our children about the benefits of exercise.
And with the summer holidays now in full swing, when we’re going to be spending a lot of quality time together, it’s a great idea to do something that’s fun, outside and good for you, especially when lots of activities and events are sadly postponed for a while.
But how can you inspire your child to get active with you?
Find a hobby that they enjoy
Get the kids to exercise by testing the waters with a number of hobbies so that they can see which ones they like best, whether that’s a team sport such as football, a solo sport like swimming or athletics or something like tennis that you can easily do together. If they love it and start to get good at it they won’t see it as a chore but a fun activity they love!
Make the most of online workouts for kids
If you want to get the kids to exercise and do some working out together at home, research the best online workouts for kids! Joe Wicks has obviously dominated in recent months with his PE lessons but there are lots of other great workouts for kids out there that you can do together in the comfort of your own home – perfect for rainy days.
Give rewards and set targets
If you take them to the park, set them tasks to run around a set area (so that you can still see them!), do so many hop scotch games, or skip for an allocated amount of time. If they manage to do it tell them they can get a certain amount of time playing on the iPad at home, or watching their favourite TV show. Try not to make the reward with food or drink.
Make sure you set yourself some targets too so they can see you’re pushing yourself. They will learn about the importance of exercise from you and be inspired by how hard you push yourself!
Don’t let them lie in all day
Doing exercise first thing in the morning will help to create a routine for those long hazy summer days – and get them out of bed. The last thing you want is for them to laze in bed all morning and not want to go to bed at night. If you get the kids to exercise rather than lie in it will also wear them out so they’re ready for another relaxing night’s sleep when the time comes.
Don’t pressure them too much!
Don’t be ‘competitive mum’ or ‘competitive dad’! You never know whose athletic abilities your child may have inherited so whatever you do don’t push them too hard so that they feel bad about themselves if they can’t do something, or start to resent you and hate exercising! When it comes to getting the kids to exercise, it’s about having fun, reaching their potential and getting healthy remember – not winning, especially if they’re so young!
Find exercise buddies
Perhaps your child has a friend whose mum or dad is also keen to exercise? If you can do it together as a group that will motivate you, and them, much more and gives you both a sense of accountability so you can’t cancel! It’s also a nice excuse for a coffee and a chat with the mum or dad after while your kids are playing.
Take them to the playground
The playground is like a brilliant outdoor gym for kids! Not only do they get their running in – playing games like ‘it’, but they play on the monkey bars like something out of Gladiators and are constantly bending down, running through tubes, climbing up ladders and sliding down slides! It’s a great work out and so nice seeing them running around and enjoying some fun with other kids.
Of course, make sure you adequately sanitise your child’s hands after doing each routine!
Try some kids yoga
There are some brilliant kids yoga companies out there that you can do in classes, once they open, or online together. Not only does this help to strengthen their body but helps them to think about their breathing – something that is very important as kids face the changes brought on by the pandemic in reducing their anxiety.
About Jemma Thomas
Jemma Thomas is a Personal Trainer and owner of Jemma’s Health Hub, an online fitness community for women established in 2015. She is Mum to two lively boys – Jude, 8, and Buddy, 4.
Membership to Jemma’s Health Hub is £29 per month and for that you receive three or four workouts a week taking place on facebook live at 6.30am. (Monday – leg day, Wednesday – arm day, Friday – cardio day, and kettlebells thrown in for good measure!).
However, if you can’t make the 6.30am wake up call, you can log in and do it when it suits you. You also receive a downloadable ‘How To’ guide including over 35 wholesome recipes to try out, as well as a downloadable ‘tick chart’ for you to print up every 4 weeks and stick to the fridge so you can see your progress. But, most importantly, it gives you an amazing support network and an instructor who will be there for you, helping you feel supported and mentally stronger as time goes on.
For more information visit www.jemmashealthhub.com and follow Gemma on Instagram @jemmas_health_hub.
