How to Include Children in the Training Program
For a busy parent, kids can be a hindrance to exercise: how can I distract or supervise them to start exercising? But children can participate in many activities too – you just need to choose the right approach for their age and character.
Turn it all into a game
Children have unlimited energy for the things they like, even if they suddenly “get tired” when you suggest something else. If you’re going to do a family workout, make sure the kids enjoy it.
Jen Allan , a personal trainer and fitness instructor based in Pleasanton, California, alternates exercise with play in her kids’ lessons. For example, after a few minutes of squats and lunges, your next activity might be tagging or running around shooting each other with Nerf pistols. It’s still a good exercise, but more like a game.
She shared with us some of her favorite childhood activities. These works are suitable for groups, or you can try them one-on-one:
- Dice. Write the numbers two through 12 on the chalkboard, with a different exercise for each. Roll a couple of dice and compete with each other to complete the exercise. You can also assign an activity to each letter of the alphabet and have the children “write down” their names or favorite words. Or draw exercises from a deck of cards . They also don’t have to play cards – Allan’s kids are busy with a bunch of collectible superhero cards.
- Create an obstacle course. That is, let the children create an obstacle course. This works well in a playground, or you can set something up in your backyard or living room. You can time the kids as they run by. “It’s a fun competition, but the kids take responsibility for it,” she says.
- Send the guys to the relay races. Allan does this with groups of children: they have to rush to the center of the gym one by one and take off their shoes. Then everyone should go back and put them on again. The first team wins! Relays can also involve carrying water or tennis balls from bucket to bucket.
You’re going to have to tweak these ideas to suit your kids, because unfortunately, you can’t have fun simply by saying it is. For example, not every child enjoys racing, but an unidentified obstacle course may be better suited to them. For young children, keep the exercises simple so they don’t get upset.
Train while they run and play
You probably want your workouts in, too. When kids get bored with structured exercise and want to run and play, this is your chance. Allan suggests that you practice in the park and then place the children on the playground while you train in their field of vision. Any bodyweight exercise can work for this scenario, or try some playground exercises , such as inverted rows on swings or bars, or triceps push-ups on a nearby bench.
Young children who need to be at arm’s length can practice at home. Allan offers to give the child such work as moving tennis balls from one bucket to another, where he will have to walk or run around the room. If the child is not yet active, you can do yoga or gymnastics with your child, who is just sitting and watching you without getting up from the yoga mat. And if that doesn’t work, you can at least start your workout by making a short video or routine while they doze.
Throw a dance party
There are instructional videos and activities that kids love, and the best ones keep the kids’ idea of fun in mind, rather than trying to glue “fun” into an adult workout.
Cosmic Kids Yoga is a great example of this. Also there my kids learned to do the tree pose , a rather complex movement when they are standing on one leg (or in a modified version of that). They liked the TV host trying to blow their tree through the TV, and I think they liked it even better when I did it with them, because refusing to fall was a hilarious act of defiance. And then, in addition to these cool moves, my children loved to follow the stories and start with the “secret code word” of Namaste .
There are other story-driven shows like Bo on the Go , but you can also use less structured exercise videos. Best view in my opinion: dance evenings. Fun kids music is great for dancing no matter your age. Try The Laurie Berkner Band and The Wiggles for starters .
Hit the road (or track)
Running is an easy sport for kids, but their small legs and lightweight means they can be hard on behind you. If you are going to jog on a road or path, have your child ride a bike next to you (I see parents doing this all the time in the park). Or, if it has more to do with their running, consider it a quick walk.
However, if you have access to the track, you have more options. The concept of jogging was difficult for my children to understand; all they could do was sprint. So I showed them one of my favorite interval workouts: running in a straight line and walking in curves. I gave them a head start on the sprint and then followed and chased them so that we would reach the finish line together.
After the run, of course, you can let them play. Most trails have a grassy field in the middle and often have a sandpit or two for long jumps. The first time I brought the child with me, despite my objections, he rushed along the sand. And I remembered how I did the same as a child.
Be flexible
Expect a little unexpected. Your kids may not like your brilliant workout ideas, or they may decide that the best thing about Daddy doing boards is that they can crawl under you (or over you!). In some cases, you may need to shorten your workout. But as you get to know their preferences, you can find some creative ways to make your workout interesting for both of you.
For example, my kid always wanted to take my dumbbells. So I bought him a pair of my own tiny ones. Did he want to do a mini workout with me? Of course not! He found big weights fun, and he didn’t like small weights more than I did. I did dumbbell exercises and he did what I can only describe as toddler deadlifts.
Some children will be interested in playing sports or activities just because mom or dad is doing it. If applicable, gently introduce them to running, cycling, soccer, or whatever else you enjoy. Others are driven by competition, so set up your workout as a series of challenges, or if your child feels like they can meet a long-term goal, consider running a mile workout.
Keep doing what works for your family! Even if you feel confused at first, developing the habit of training together will pay off in the long run.