Workouts for Busy Schedules ! There’s nothing like a quick workout to make you feel like a million bucks, whether you’re an adult or a kid. After all, aren’t kids born to play, jump, tumble, roll, run, and have fun? And in the process, all this exercise helps strengthen their muscles and bones. While this is true, time has become a precious commodity, even for kids these days. Students are increasingly finding it hard to juggle academics and recreation. However, even if you are hard-pressed for time, remember that even a 15-minute workout can do wonders for your good health. Click to know why stretching is necessary for kids.
Whether you are a grown-up or a school-going student, before you start exercising, warming up is important. It makes your muscles warm and stretchy so that you don’t injure yourself while exercising. For the younger graders, some of the warm-up drills they can try include:
- Marching on the spot
- Jumping claps
- Arm circles
- Shaking the whole body
For those in the higher classes, there are other options available, such as:
- Gentle body twists
- Arm circles
- Jumping jacks
- High knees
Workouts for Busy Schedules
A 2–3-minute warm-up can have a profoundly positive impact on your overall health. It will make you ready for the slightly tougher exercises. The younger kids could try out a variety of exercises, such as
- The ‘superhero’ position, lying down on their belly, with their arms and legs raised.
- The ‘invisible ski jumps’, where they pretend to be skiing, is another fun exercise.
- ‘Bear crawls’, being on all fours and crawling across a room, is an excellent full-body
workout for kids. - ‘Frog jumps’ are another fun-filled exercise that younger kids love.
- Balancing on one leg and switching legs is one more option available.
The thing with the younger kids is to insert an element of play and fun in their workout. Music is a great way to keep them engaged in the routine. Parents or siblings could also join them. Parents can also join the fun by constantly egging them on – “fly like Superman” or “ski down the slopes”. Another secret to getting younger kids interested in regular exercise is to keep changing the routine.
The older kids – the pre-teens and teens have a variety of options to try out.
- Bodyweight squats are an excellent way to tone and strengthen their legs.
- Lunges are another favorite for strengthening the lower body.
- Push-ups of different kinds, such as wall push-ups, knee push-ups, or regular ones, based on one’s abilities, and is an option.
- Regular planks and side planks offer an excellent way to strengthen the core, something which plays an important role in improving functional fitness.
- Regular crunches or bicycle crunches are another great core exercise.
- Mountain climbers are known to work out the legs, core, chest, shoulders, and arms. Finally, don’t forget to round up with a cooling session with some gentle stretches.
Note: Make sure to talk to your physician before you or your kids begin any exercise regimen.
At the school, we always give importance to the maintenance of physical health through exercise and healthy habits. We guide our students through different fun-filled exercises to help them stay active, strong, and happy. Follow the above workouts for busy schedules and stay fit & healthy.
