10 Ways to Keep Kids in Shape This Fall

Going back to school can be bittersweet for kids and parents. As the carefree days of summer come to a close keep the fun factor in day to day activities this fall. Try the following activities for boosting learning and fitness at the same time.

1. ALPHABET HOPSCOTCH
For preschoolers and younger elementary school children try alphabet hopscotch. Draw the hopscotch grid with chalk or use an alphabet puzzle mat for indoor or outdoor play. Use the alphabet instead of numbers and interchange the letters to spell names, shapes or animals for variety. Work on fine motor skills and let the kids draw the grid with chalk. Help kids learn which letter comes next. Have kids say the letter sounds when they land on the letter to keep the game interesting. Improve gross motor jumping skills and coordination by using single and double leg jumps and targets to direct landing.

2. PLAY H-O-R-S-E
Do you remember the basketball game HORSE? Use a toddler, junior or official height hoop to work on spelling words other than HORSE, repeat letter sounds versus letter names for reading skills and speech skills, work on hand eye coordination, number and letter sequencing.

3. PLAY SKIP COUNT BASKETBALL
Teach skip counting during a game of basketball or any other game you create. Basketball is a fun way to get exercise, work on basic math skills, gross motor skills and hand eye coordination outside or inside. Toddler size hoops are often adjustable to account for your child's growth or the height of other players. Increase the challenge by playing with an official size hoop. Count by 2 every time your child makes a basket. Older kids can work on their game and math skills by keeping everyone's score with sidewalk chalk or a dry erase board.

4. PLAY ANIMAL GAMES
Play animal games where your child works on crab walking, bear walking, commando crawling, frog hopping, kangaroo hopping or wheel barrel walking. All of these activities work on stability, provide weightbearing (exercise that involves applying some type of weighted resistance) exercise and dynamic balance. Try putting the different animal names on cards. Have kids take turns drawing cards. Then have the kids do the walk of that animal named on the card. You can have races between the same or different animals to see which animal is fastest or time the activity( frog hops for 30 seconds).

5. NATURE WALK AND TALK
Take nature walks for aerobic exercise. Walking on unlevel surfaces like the grass, park or around your neighborhood will challenge your balance. Use this time to exercise and build relationships. Enjoy the fall weather or venture out to the pumpkin patch. With some planning you can even do a scavenger hunt for homework answers. Go uphill, downhill and take on the curves!

6. BODY WEIGHT EXERCISES
Even toddlers can have fun trying push ups, pull ups on monkey bars, squats to pick up toys (works wonders during clean up time) and lunges. Older kids can even do chin ups. Keep it all in fun at the park or playground. Support the attempts versus competitiveness.

7. HULA HOOPS
Kids have no problem with inhibition. Embrace that freedom and grab some hula hoops. Talk about shapes, have fun, see how long they can go. Teach the kids how to jump rope with a hula hoop. Stay active and have fun.

8. INDOOR BALLOON VOLLEYBALL
Balloons can brighten anyone's day especially little ones. Use a ribbon to form the net or even a piece of cardboard. This is a great way to teach toddlers to catch, improve hand eye coordination for everyone, improve tracking skills and get a workout.

9. START A WALKING CLUB
Pair up with moms with kids of equal or around the same skill level of your own kids. Or pair up moms and sons or moms and daughters. Get Dad involved also. Get together before or after dinner and walk for 15 minutes. Remember any amount of exercise you can do is better than none at all.

10. RUN AN OBSTACLE COURSE OR PLAYGROUND CIRCUIT
Kids have tons of energy and love to keep moving . Support their natural desire for movement and activity by setting up an obstacle course indoors or outdoors. Pop up tents and tunnels are great to use combined with walking or landing on couch cushions (not the "good furniture" of course). Crawling is a great activity for all of us. Use slides, swings, rope ladders, cones and even the monkey bars to create a circuit game at the playground. You can work on agility by having kids hop, leap or jump forwards or sideways over, around or between cones. Just let your kids and creative juices run free.

The good news is they'll have a ball and be fit and smart. You'll get the same benefits - if you can keep up.

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Yours in health,
Trish
Trish Muse, MPT, CSCS
Physical Therapist
Polestar Pilates Practitioner
www.bodyproductions.com