EXERCISES FOR CHILDREN
(and everyone else)
(you may use these links or scroll down the page)
(you may use these links or scroll down the page)
Years ago, children were more physically active while performing everyday tasks. Most of those tasks have become a simple push of the button today. You probably use remote control's and riding lawnmowers to make your chores and daily activities easier.
The following chapter will teach you some carefully designed exercises that you or anyone may use. Some of them have been around for many years and others are unique to this program. You may modify them if necessary to suit your particular circumstances. Increase or decrease the number of repetitions according to you needs and physical ability. When you first start these exercises, correct form is more important than speed. After you become familiar with them, you may increase the speed at which you perform them. Most of them are considered cardiovascular (aerobic) exercises as well as strength building (anaerobic) exercises. They will also help you develop balance, coordination and agility.
These exercises can be performed just about anywhere with little effort. Parents should try them with their children. A family that exercises together, stays healthy together.
These exercises, if performed slowly, may be used as part of a "warm up" or "cool down", or more vigorously with "stretching" and "mental exercises" as a substitute when no sport involvement is available.
Please remember to stretch (see Flexibility) before and after these or any type of exercise or physical activities. Always start an exercise program with the minimum amount of activity, then increase it when it becomes easier for you to perform.
If you have younger brothers or sisters that like to watch you, try some of these exercises with them. Please, make sure you are supervised by an adult when performing any type of physical activity with young children and use a padded mat or similar soft surface.
20-50 times
Areas Affected: leg and arm muscles.
(when you become comfortable with these exercises, you may increase their effectiveness by adding ankle and wrist weights (1-3 lbs.) when performing them.)
Step #1 Standing straight up with your feet together and your hands down by your side. Slightly bend your knees, then jump straight up while bringing your arms and hands together above your head moving your feet about two feet apart without bending your elbows or knees. Always land on the ball of your feet before your heal touches the floor.
Step #2 From last position in step #1 (hands straight up over your head and feet spread apart), slightly bend your knees and jump up while returning your arms to your side and your feet together.
5-25 times
Affected Areas: leg and arm muscles, chest and
back.
Step #1 Standing straight up with your feet about twelve inches apart and your hands down by your side. While keeping your back straight, crouch down by bending your knees until your hands touch the floor in front of your toes. This will be the "squat" position. With your hands flat on the floor in front of your feet, kick your feet straight out in back of you. This will be the "push-up" position.
Step #2 While keeping your legs and back straight, bend your elbows and lower your body until your chest touches the floor. Now straighten your elbows to raise your body back to the "push-up" position.
Step #3 Jump back to a "squat" position while keeping your hands on the floor. Now stand up straight to original "starting" position.
20-50 times
Affected Areas: leg muscles.
While standing straight up with your feet together, squat down about half way, leaning slightly forward. Put your left arm in front of you and your right arm in back (running position). Lean and jump to the right while swinging your arms in the opposite position and keeping your feet together. You should now be to the right of your original starting position with your right arm in front of you, your left arm in back and your feet together with your knees bent in a crouched position. Now lean and jump back to your original position while swinging your arms back to their original position. (when you become comfortable with these exercises, you may increase their effectiveness by adding ankle and wrist weights (1-3 lbs.) when performing them.)
20-50 times
Affected Areas: legs and arms.
From a standing position with your left leg and left arm in front of you and your right leg and right arm in the back, slightly bend your knees (running position). Jump up while swinging your arms and legs in the opposite direction before you land on the floor. You should now have your left leg and arm in back of you and your right leg and arm in the front. Now, jump up again while swinging your arms and legs in the opposite direction before you land on the floor. You should now have your left leg and left arm in front of you and your right leg and right arm in the back (original position). (when you become comfortable with these exercises, you may increase their effectiveness by adding ankle and wrist weights (1-3 lbs.) when performing them.)
10-50 times
Affected Areas: legs, arms, back and shoulders
From a standing position with your back straight and your feet about two feet apart, put your arms straight out beside you. While keeping your elbows and arms straight, bend forward and twist your body to touch your left toes with your right hand. Your left arm will be straight above you. Now return to your original straight up position with your arms straight out beside you. Repeat this technique to touch your right toes with your left hand, then return to your original position.
Affected areas: legs, ankles and feet
Always use extreme caution and never run when using stairs. These exercises may be performed at home, school or whenever you use stairs. Always place your foot in the middle of the stair and keep your back straight.
Step #1 (15-25 stairs each way) Walk up the stairs with only the ball of your foot coming in contact with each stair. Try to step smoothly with little or no impact and noise. Walk down the stairs using the same technique.
Step #2 (15-25 stairs each
way) Walk up the stairs using the same technique as step #1, but, skip
every other stair. Walk down the stairs using the same technique as step
#1, but, do NOT skip any stairs on the way down.
Step #3 (30-50 stairs each way) Walk up the stairs while placing your foot flat on each stair with your heal hanging over the edge and pushing yourself up with your toes to the next stair. Walk down the stairs using the same technique as step #1.
3-15 times
Affected areas: arms, chest, back & legs
From a push-up starting position with your back straight, bend your elbows to lower yourself halfway to the floor. Count to 5 then lower yourself until your chest touches the floor. Push your body back to the half way position using your arms. Hold this position for 5 seconds, then return to your original push up starting position.
2-4 minutes
Affected areas: arms & shoulders
From a straight standing position with your arms extended straight out from your body, rotate your arms in a forward rotating motion making small circles about 3 inches in diameter at your hands. Gradually increase the diameter of the circles until you are making the biggest circles possible. This should take about 2-4 minutes.
10-30 times each direction
Affected areas: back, sides and hips
From a straight standing position with your hands on your hips, rotate your upper body as far as possible in each direction. This exercise should be done with a smooth even motion. Do not rotate fast or jerk your body.
20-50 times
Affected areas: legs, quad muscles, ankles and
feet
From a standing position with your back straight up, step forward with your right foot as far as you can while keeping your back straight and your left toes on the floor. While keeping your back straight, slowly bend your right knee, lowering your body until your left knee touches the floor. Hold this position for 5 seconds then slowly straighten your right knee and step back to your original standing position. Repeat this for your left leg.
5-25 times
Affected areas: feet, ankles and leg muscles.
From a standing position with bare feet on top of a towel, curl your toes to grope the towel under your feet. lift the towel by flexing your feet with your heal on the floor.
INTRODUCTION
The following exercises resemble hop scotch, but, with
a little twist. They are a watered down version of plyometric exercises
which are popular among many professional athletes. I developed these exercises
to be fun yet effective for children, athletes or anyone else who wishes
to jump into good health.
If you have any problems with your knees, back, legs, ankles or feet, do NOT attempt to do these exercises. If you develop pain after or during these exercises, stop immediately and seek the advise of a qualified physician before continuing.
When performing these exercises, always wear quality running or aerobic shoes, and land on the ball of your foot with as little impact as possible.
PREPARATION
Have a parent or other responsible adult cut a piece
of cardboard box or similar material into a 12" x 12" square (18" x 18"
for older children and adults) and use it to outline the "jump pattern"
(below) on a cellar floor or similar surface. Use chalk or another removable
marker. Children should always get parent's permission before drawing on
any surface. Number the squares 1 -12 resembling the "jump pattern" and
make sure the surface of the pattern is clean and dry, sturdy and unable
to move or slide.
A series of exercise patterns are provided. Some of them can be easily memorized. You may want to have someone read the more difficult ones to you as you perform them. You may add some of your own when you get familiar with how the exercise works.
Most of the exercises start with your left foot on number 1 and your right foot on number 3. This is called the "start" position. The numbers indicate the square in which you must land. The letter "L" represents the left foot and "R" represents the right foot. When jumping to the next square be sure to land on the ball of your foot and with as little impact as possible.
Remember to:
Example: 1L+3R/4L/5L+6R
Jump Patterns
Warm up 1L+3R/4L/5L+6R/7L+9R/10R/11L+12R/jump and twist to 12L+11R/10L/7R+9L/5R+6L/4R/1R+3L
Spin Cycle 1L+3R/4L+6R/6L+7R/10L+7R/11L+12R/12L+10R/6L+8R/4L+6R/1L+3R
Long Jump 1L+3R/5L+6R/11L+12R/jump and spin to 12L+11R/9L+7R/3L+1R/jump and spin to 1L+3R
Side Jump 1L+3R/4L+3R/8L+6R/11L+10R/8L+6R/4L+3R/1L+3R
Back Up 1L+3R/3L+1R/6L+5R/9L+8R/12L+11R/jump and spin to 11L+12R/7L+9R/5L+6R/1L+3R
