For centuries, routine exercise has been promoted to provide beneficial effects for all ages. From children having weekly swimming lessons to seniors having a daily workout at neighborhood parks, creating a habit to exercise is crucial to leading an active lifestyle.

Over years of research, medical professional found and has proven that many benefits linked to exercising. The benefits come in the form of stress reduction, better quality of sleep, and better health outcomes (improved immunity and low risk of chronic diseases). More important of all, keeping to an active lifestyle is required for a child’s growth and development.

Amidst the COVID-19 situation, countries worldwide have been imposing “lockdown” or in local terms, “circuit breaker”. The objective of all these measures is to encourage everyone to stay at home to minimise the transmission of the virus. As such, it is becoming increasingly challenging to lead an active lifestyle in the outdoors.

Lucky for adults, there are many online and offline resources to be engaged in exercising. One of the most popular and recommended channels providing free virtual home workouts is Get Active TV. The virtual classes range from Zumba fitness to cardio and strength training which can be done at home.

Get Active TV is a media channel that features LIVE virtual workout classes and other resources that guide you in living an active lifestyle while staying at home.

However, the main bulk of home workouts are catered towards adults and there is not much catering to children One possible reason, is that these work out sessions tend to be too long to be able to capture children’s attention.

Imagine how bored or frustrated a child may get they have to participate in a 60 minutes virtual Zumba training!

As such, it is important to plan home workouts that are short, fun, and easy to understand. We have compiled 5 workouts that kids can do with parental guidance and/or participation.

Shining STAR!

Stand up straight and jump into the air, opening your arms and legs so that it forms a big “X”. Every time an “X” is formed, shout, “I’m a shining STAR”

Polar Bear

Arch your back, with palms and feet flat on the ground. Pretend that you are the mummy or daddy bear and race your kids across the house. Make it fun by setting a challenge or race to a finish point!

Jumping Jacks

This is a classic workout, that can go on and on. Increase the number of repetitions as the training progress.

Sit-Ups

Another classic, buddy your kids to hold your legs and vice versa.

Flutter Kick

Keep your back flat on a hard surface, extend your legs and keeping your knees lock (no bending of knees), imagine you are a swimmer, and begin to flutter kick.

Track Progress and Praise

Keep a record of the workouts completed and praise your child for any accomplishment on the workout. This will motivate them to perform more repetitions and encourage them to do it daily.

Working out at home can be made challenging, enjoyable, and is an opportunity to bond with your kids. These are golden opportunities to unwind from your work, “home-based learning” or keeping your kids away from relying to much from the electronic devices.

Stay safe, stay home, and stay active!