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It's a new year - time to get fit. But getting out of bed on cold, dark mornings to hit the gym might
not appeal. So how are you going to do it?
As a parent, you have the perfect training partner just waiting to burn off their energy - and help you
burn off calories - your child. Getting fit with your child won't cost you a fortune. You can do it during
the day while you both have energy. It's a great way to pass some time on cold, rainy days. It's fun and
doesn't feel like exercise. But best of all, you're helping your child create good habits that will help
them throughout their life.
Nearly a quarter of all UK children, and 14% of children aged between 2 and 10, are obese. The growing use
of television and computer games instead of physical activities is part of the problem. Encouraging your
child to be physically active from a young age is a great way to counter the obesity trend - but you need
to lead by example. Here's how:
Birth to Eighteen Months
- Get on the floor and crawl with your baby. Encourage them to move by placing colourful objects
just out of reach. While you're doing that, make sure you hold in your tummy muscles and practice a
few yoga or
pilates poses, to tone up those core muscles.
- Lie on your back with your baby on your legs. Do leg lifts. Older toddlers still love this "airplane" game.
- Wrestle with your baby with lots of tickles, giggles and kisses. A study in 2005 showed that laughter actually
burns off calories as it raises energy expenditure and increases heart rate 10 to 20 percent. Ten to 15 minutes of
laughter could increase energy expenditure by 10 to 40 calories per day, which could translate into about
four pounds a year.
- Take swimming lessons. It's a great way for your baby to get used to water and for you to work out
your arms and legs while holding your little one in the water.
- Instead of using a pram, use a backpack or a front carrier to maximize the benefits
of walking. Walk briskly and regularly - if you can walk somewhere instead of taking the car, do it.
- Dance while holding your baby. Simply holding something heavy while moving increases your heart rate. Your
baby will love the close contact and if you dance to fast music with lots of gentle swinging and flying through
the air for your baby, you'll both get a work out, not to mention guaranteed smiles.
Preschoolers
- Chase kids around the garden; play tag, freeze, or hide and seek. Kids will love this even more if they get
dressed up as pirates or cowboys and can chase you as their enemy. Increase your workout by jogging on the spot
or doing star jumps if you have to wait for them to catch you (little legs don't move very fast!)
- Dance and jump to CDs, action song videos, or a children's fitness videos. Singing
and dancing at the same time really challenges your lung capacity too. You might even be able to get them to join
you in one of your fitness videos. Try one that is broken into short ten minute intervals.
- Practice throwing, kicking, and catching a ball. Act as goalie and gallop sideways as you wait for them to score.
- Have a clean-up race: set the timer for 5 minutes and see how much you can tidy up, whether its leaves
in the garden or toys on the floor.
- Act out stories you read. 'Going on a bear hunt' by Helen Oxenbury is a good one with lots of energetic
running involved.
- Have tickle fights or play wrestling matches. Remember that laughter burns off calories!
- Turn nursery rhymes into toning time. Row, row, row your boat is great for toning tummies. Ride a cock horse
will work your calves and thighs. Sleeping bunnies will get you hopping. The Grand Old Duke of York involves lots
of marching and stomping.
- Join play gym groups at the local leisure centre or gym. You'll use gym equipment you wouldn't normally have
and meet other mums in your area.
- Attach a knotted rope or gymnastics style-rings to a tree or indoor wooden beam for children to practice lifting
themselves up. Have a go yourself.
- Bring back the fifties and buy some hula hoops - one for them and one for you. Have a competition to see who can keep
it up longest. Brilliant for your waist.
- Get them their first bike. They'll get exercise trying to pedal and balance and
you'll get exercise running behind and pushing them.
The most important rule of all is to let yourself be a child again. Don't worry about looking silly or not following a
regimented exercise programme. You can keep an exercise log if you're worried that you're not doing enough. But simply
incorporating energetic playtime with your child every day will increase your fitness levels and boost your overall
happiness. Now what more motivation do you need to get off the sofa?
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