The Ultimate Guide to Quick Fitness Workouts About half or more of all students live sedentary lives. And the classroom environment makes the problem worse. Learning is doing. We know that children who sit all day do not learn as well. They get distracted, bored and sleepy. Here are over 70 activities to get in a quick mini workout throughout your school day. Easy, interactive and fun! No materials required!
Do you make exercise a part of your day? Is family fitness a priority? For many parents, it's not the
lack of ambition, it's their crazy-busy lifestyles. How do you fit quick workouts into an already hectic
day? Here are multitasking mom's mini workouts to wedge in your cram-packed schedule. These
aren't hardcore extreme fitness regimes but they do satisfy the family fitness vs. time crunch dilemma.
Get double duty out of the things you already do now by adding in quick workouts. The trick is to
extract exercise from every activity you do. Long ago, people weren't obese and didn't work out.
They did work constantly. Turn chores into mini workouts--do chores outside for a fitness trifecta:
fresh air, exercise and productivity! As with any fitness, be sure to warm up, cool down, don't overdo it
and obey your doctor when you exercise with children.
Quick workouts out in public. Take every opportunity you can find to walk. Take the stairs instead of
the elevator. Walk through your plant, office, school or facility at break time. Don't ride anything or
take the elevator. Walk the entire store when you grocery shop, stopping in every section. Run up the
stairs to exercise with children.
Family fitness routines: Walk your child to the bus stop (Why drive 2 blocks on a nice day?) Take a
family bike ride to do errands close by (drop off library books, mail letters, grab a few groceries, pay
bills). Park farther from buildings and stores so you will have to walk further. Teach children to use the
stairs as an exercise machine (carefully so they don't get hurt, though.) Walk the dog, cat, hamster, etc.
Take a family walk to do nearby errands--get the newspaper, buy milk, drop things off at church. Pull
kids and stuff in the wagon (take turns pulling). Bag your own groceries and carry them out. When you
go downtown or to a shopping mall, park and walk to each store (don't drive the car to hit stores a
few doors down).
Family fitness through community activities. Volunteer for Walk for Warmth, March of Dimes Walk-athon, jogging benefits and marathons. Enter your family in a parade. Walk the local outdoor farmer's
market, craft show or flea market. Garage sale at a block sale.
Quick workout at work. Whatever your occupation, try to get up and move around every 15 minutes or
so. Go to the copy room or mail room. Hand deliver a few messages instead of emailing or texting
everything. Touch base with fellow employees. Teachers and homeschool parents, "cruise" the
classroom. You will help students and monitor problems. No one teaches as well from behind a desk.
Check in with supervisor, spot-check problems, communicate on the move.
Multitasking mini workouts at your desk. At the computer, in the car, on the bus or while reading, do
these strengthening exercise with children. Tighten, hold and relax muscles in this sequence--
abdomen, buttocks, chin, Kegel (pelvis). Point and flex each foot and knee occasionally.
Multitasking family fitness at home: Walk briskly as you gather laundry, dishes or tidy the house. When
you go up or down stairs, carry something (dirty laundry, stuff to put away, etc.) Log how many times
you go up or down stairs ant try to increase that number by one each day. Pick up a cheap exercise
bike and ride it while you read or watch TV. Watch for exercise equipment on garage sales. Get in
some upper body stretches as you put clothes or groceries on upper shelves. Hang clothes on the
line and do some toe touches and side stretches. Practice lower body stretches as you gather toys
from the floor.
Exercise with children doing chores. When you mop or vacuum, try staying in one place and reaching
to move the vacuum to further points. Fully extend as you sort laundry on the floor and fill washer and
dryer. Cleaning windows, mirrors, or the shower is a good time to work out your upper arms. Move
them up
and down and back and forth about 10 times each. As the counter, do some yoga tree
poses. Place one foot on the other leg and stand on one foot without holding on. Do this when you
put on shoes and socks. Tighten and relax muscles to exercise with children while reading or
watching TV.
Outdoor tasks as mini workouts. Shovel snow. Shovel your neighbor's now and then. Do as much
reasonable lifting and carrying as you can when you: move, buy new furniture, rearrange furniture,
etc. Clean your carpets with a steam cleaner--great back and shoulder toner. Vacuum and wash your
own car. Bend, stretch and extend in home remodeling. Remove wallpaper, paint and hang new
wallpaper for super whole body workouts. Remember in "The Karate Kid" movie when Mr. Myagi got
Daniel in shape by waxing the car and painting the fence?
Use hand tools instead of power tools--
hammer, saw, drill or screwdriver--for a good arm and hand workout. Even using power tools is good
for quick workouts. Each time you scrub anything--floor, shower, carpets,--you give your arms and
back some good rhythmic stretching. Get off the riding lawn mover and workout with a non-electric or
walking lawn mower. Always stretch your neck and shoulder muscles to keep them limber and
relaxed
Family fitness multitasking mini workouts at play. Roller blade or bike on a date or with friends. Don't
just sit and watch at the playground--play with your kids. Use any school playground when school is
out. Play tag or catch. Push children on the swing or merry-go-round. Go on a nature hunt. Push little
ones in the stroller. Carry the toddler or baby in a sling. Do climb and slide exercise with children.
Take the kids for a walk down the street. Take a few neighbor kids or visit with the elderly. Bike to the playground or park (bring water and a snack). Play in the sprinkler or practice throwing, kicking,
batting and catching balls. Play badminton in the backyard ( a set is under $10). Set up a basketball
hoop or tether-ball pole. Make a walk date after dinner with your spouse. You can use this time to
catch up or just have a laugh. Coach or assist with a kids' sports team. Join a walking group
