physical activity

  • FALL, OUTDOOR ACTIVITIES

    Exercising Outdoors with Kids

    Exercising is one of those things you either love or hate. No matter where you fall on the spectrum, we probably can all agree that exercise and being active is essential to living a healthy life. With that in mind, the question that arises is, “how can we pass this healthy habit down to our kids?” Today, Zenovia Stephens, founder of Black Kids Adventures, Inc. and Alabama mom of 3, shares tips on exercising outdoors with kids and how it can help them adopt a lifelong love of moving their bodies. 

    exercising outside with kids

    Why exercise is important 

    According to the Oxford dictionary, exercise is “an activity requiring physical effort to sustain or improve health and fitness.” Although not mentioned in the definition, exercise has also been proven to improve mental health by helping you sleep better, induce happy moods, and decrease stress. Developing a regular exercise routine is crucial to overall health and wellbeing. 

    Kids need exercise and physical activity, too. Maybe now more than ever before. With the increasing amount of time that kids spend on screens or sitting still in school, kids today can really benefit from spending time being active. Regular physical activity can help children and adolescents improve cardiorespiratory fitness, build strong bones and muscles, control weight, reduce symptoms of anxiety and depression, and reduce the risk of developing health conditions such as heart disease, diabetes, and obesity. 

    In March 2020 the American Academy of Pediatrics released a report with specific recommendations for exercise:

    • Infants: physical movement several times a day through interactive floor-based play.

    • Kids age 3 to 5: three hours or more of physical activity every day.

    • Kids 6 to 17 years old: 60 minutes or more of physical activity daily.

    playground workout area

    Go outside and exercise 

    Outside is where the magic happens! When you decide to take your workouts outside and into nature, it’s like giving your activities a power-up. You not only get the benefits above from the physical exercise but there are so many added health benefits of being outdoors. Research shows that exercising outdoors is a natural mood booster, feels easier, is more fun, is good for your vision, boosts your immunity, and increases your creativity. 

    Getting the kids involved in outdoor exercise

    Exercising and physical activity have always been a priority for myself and my own physical and mental health. My husband and I both ran track in college and running has been a big part of our lives. Throughout my parenting journey, I’ve enjoyed finding new ways for my family to connect and spend time together. Just like adults, kids need to decompress from long days, busy days, or overstimulating days. Kids need space to run around, physical activity, and fresh air.

    I’ve found exercising outdoors with kids as a family to be an excellent way for everyone to tune out the noise of the day and find balance. Working out together as a family is a great way to feel better and get healthier. 

    But, these family workouts are about more than just exercising; they’re also about building and strengthening your family muscle. If that’s weak, nothing else matters. Exercising outdoors as a family is a great way to reconnect and build healthy habits for your kids. 

    exercise outside

    Make outdoor exercise fun for kids

    It’s important to keep outdoor exercise and physical activity enjoyable for the kids. You want to create a positive experience that your kids will keep up long after leaving the nest. I suggest getting creative and even letting the kids help plan a few workouts or have some input. My boys always find inspiration from shows like American Ninja Warrior and, more recently, the Olympics. If you keep in mind that exercise doesn’t have to be a chore or boring, you’re already halfway there!  

    running with kids

    Tips for starting a family outdoor exercise routine

    Creating a family exercise routine can be very easy and done by almost anyone. All you need to do to get started is come up with a plan for what activities and exercises you’ll do (and where), then put it on the schedule and commit. There is no right or wrong way to do this. Do what works best for your family. There’s so much freedom and creativity to do whatever makes sense for your family that you may be surprised by just how easy it is to turn outdoor activities into exercise. 

    1. Schedule it

    The first thing you should do is decide which days your family will exercise and write it on a calendar. Make sure the calendar is in a central location so that everyone can see it and know what’s coming up. This helps get your kids mentally prepared for the activity and keeps you all accountable. You’re much less likely to skip a workout if it’s on the calendar for everyone to see!

    2. Let the kids get themselves ready

    After a few weeks of participating in the activity, they should start to know what to expect and how to get themselves prepared and ready on their own. I like to see how they handle getting ready independently – it helps foster their independence and makes my life easier. When kids know their schedules, it helps them learn responsibility in being prepared. So, if they see “park workout” on Wednesday, they know to come home that day and get dressed for the park after school. It works, and they usually are very proud to say “I got ready all by myself!”  

    family race

    3. Decide what exercises to do

    There are many ways to exercise outdoors with your kids; the sky is really the limit as almost any activity can become exercise. I always start with what I know my whole family will enjoy and build from there. We’re pretty competitive, so what works for us is turning things into a competition. 

    You know your kids best, so start with their interests and incorporate those into outdoor physical activities. If you have a kid who loves playing with sidewalk chalk, you can all design your own family obstacle course with chalk and then complete it a set number of times. Maybe your kids are into dancing; grab a speaker and have a dance-off outside. Super hot day? Head to the pool and have races on who can swim the fastest. The key is to make sure that you get your heart rates up in whatever you choose to use to exercise. 

    4. Let your surroundings help choose your activity

    Sometimes we base our exercises on where we are or what we have available. We like to use things we already have at home or other free resources, such as playgrounds. My family used to own a personal trampoline, so we would take turns seeing who could jump the longest for years. We even got the neighbor to join us one time! It was some of the most fun I’ve ever had exercising with my kids. Use what you have and take advantage of public green spaces. You don’t need any fancy equipment or gear to be active. 

    family fun run

    Outdoor exercise ideas with kids

    1. Ladder drills 

    Ladders are typically used to help athletes gain more speed, agility, and quick feet. They also make for a fun tool to get kids happy about moving their bodies. 

    Lay a ladder down flat and take turns doing high knees, quick feet, and running through the ladder. Have one family member time and see if you can improve each round. For more ideas on how to incorporate a ladder into your outdoor exercise routine, check out these agility ladder drills. 

    2. Playground turned fitness center

    A trip to the park can easily turn into a chance to get a workout in and have some fun! Playgrounds are an excellent area to use for exercising. Some are even equipped with outdoor fitness machines or stations, taking the guesswork out for you. If they are, please make sure to follow the instructions and supervise children on the equipment. 

    For those that are just playgrounds, get creative! Use the monkey bars to work on lowering yourself to the ground slowly and in control. Find the bridge and do planks or pushups while maintaining balance. The stairs are great for calf raises or even box jumps, if not too high. 

    For less traditional exercises, use the playground as a ready-made obstacle course. This is our favorite way to work out at the park as a family. The possibilities are endless, and while the kids might more content to play here, I’m sure they’ll eventually join in the workout. 

    3. Family relays at the track 

    A standard track is 400 meters and is easily broken up for a family relay race. Let the kids find a nice stick to use as a baton and have everyone stand around the track. You can either stand at the 100-meter mark or let everyone pick their own spot on the track and begin. The second way will be more challenging because some members will have to run longer than others. The first person (holding the baton) runs as fast as they can to the next person. They pass the baton and start running to the next person until the whole family runs (or makes it all the way around the track). Keep a record of how long each race takes and try to beat your time the next round. 

    You can also have a parent vs. child race, which is always more fun when done on a track. 

    4. Fun runs 

    Typically during fall and spring, you can find a lot of organizations hosting fun runs. They are usually 5k (3.1 miles), 10k (6.2 miles), but some are longer and some have a shorter version for small kids (1-mile). Some races are themed (some even encourage costumes) and some are for a cause, but they’re all excellent, non-competitive ways to exercise a family.

    These events tend to have many people cheering everyone on, and kids love taking to a running course with family by their side. You can go at your own pace, as fast or slow as your family wants. Some will even let you push strollers or bring your dog to run with you! 

    Local running stores are excellent resources to help gather information on upcoming family runs. 

    kids color run

    Creating healthy habits

     

    No matter how your family decides to exercise together, getting out and getting it done is most important. Taking your workouts outside and getting your kids involved is a great way to connect as a family in a healthy and productive way. Exercising today will set the stage for healthy habits tomorrow. You’re also showing your kids how to schedule and prioritize physical and mental health. 

    What’s your family’s favorite way to exercise outdoors? 

    About the author

    Zenovia is an outdoor enthusiast, freelance travel and adventure blogger, wife, and mom to three young boys (ages 8, 5  & 2). Originally from Chicago, Zenovia and her family live in Huntsville, Alabama, and spend many of their days exploring and learning about the area. She is the Founder and CEO of Black Kids Adventures, Inc, a non-profit organization that focuses on getting Black and Brown families to spend time together exploring and enjoying nature. Zenovia is a Visit North Alabama Ambassador, 2021 Land Trust of North Alabama Board Member, YMCA Board Member, WildKind Ambassador and a monthly contributor for We are Huntsville and Huntsville’s CVB. You can follow along with her mom and family adventures and find inspiration for your own family adventures at Black Adventure Crew.

    You can find Zenovia online in the following locations:
    Instagram: @blackadventurecrew
    Facebook: @blackadventurecrew
    Website: Black Kids Adventures
    RWMC posts: Backyard Movie Night

  • OUTDOOR ACTIVITIES, SUMMER

    30+ Fun Trampoline Games and Activities for Kids

    Finding ways to keep children occupied during the long days of summer can be a challenge! There is so much daylight and only so many activities you can come up with when your children need some outdoor play encouragement. But, if you have a trampoline (or know someone who does) your options for outdoor family fun are almost endless! Meghan Garriott, Illinois mom of 2 (almost 3) recently discovered the endless joys of trampoline play and shares 30+ trampoline games and activities kids (and adults) will love to play!

    Trampoline games for kids

    Trampoline newbies

    Our family got our first trampoline this summer.  I was a little nervous about it but I soon realized there is SO much fun be had and so many new trampoline games to play.  My boys have already spent many hours on the trampoline this summer.  Now that we have it I can’t imagine our yard or a summer evening without it. The trampolines of today, with their padded spring covers and fall-proof nets, are so much safer than the trampolines I grew up on. It’s a lot more fun for us parents knowing the kiddos are safe.

    Trampoline safety tips

    Even though trampolines are designed to be safer than they used to be doesn’t mean you still shouldn’t take some precautions. Here are a few trampoline safety tips for kids. Go over these rules with your little ones before they play and remind them of the importance of being safe on the trampoline.

    • Adult supervision on a trampoline is always required.
    • Always use a safety net around your trampoline.
    • No gymnastic exercises or stunts, such as somersaults or flips.
    • Never allow children to bounce off the trampoline.
    • To prevent young children from getting on without supervision, do not leave a ladder or chair near the trampoline.
    • Make sure your trampoline is on a clear, flat area free from potential hazards, such as fences, hedges, trees, washing lines or other equipment.
    • Always carefully review the safety materials included with your trampoline.

    Benefits of trampoline play

    Jumping and playing on the trampoline have so many physical benefits and healthy benefits for kids.

    • Jumping up and down and running around with the resistance of the mat and springs is great exercise and helps to increase circulation and cardiovascular health by increasing the heart rate.
    • The uneven and constantly moving surface of the mat helps to increase balance and coordination and improve core strength.
    • Little bones are built under the pressure of and stress of contracting muscles. With all the jumping and balancing needed to play on the trampoline, it is great for helping bones grow and increasing bone density.
    • The most important physical and mental benefit is all the fun and laughs to be had!!

    Child doing a flip on a trampolinePhoto credit @heather_lee_wilson

    Trampoline fun

    While my boys are perfectly content just jumping and chasing each other for hours on the trampoline, it is also fun to see their imagination and creativity when it comes to playing trampoline games and making up new challenges. The best part of watching them is seeing their imagination come to life when they create new games or new ways to play classic games. Today, I’m sharing a few of our family’s favorite games on the trampoline. Some of these are classic games and some are new to us.

    The fun doesn’t stop on the trampoline, nor does it have to be just for kids. There are a lot of fun games that kids can plan and the parents can join in on from outside the trampoline. Or, if you really want to make your kids’ day, get on there and play with them! I hope you and the whole family have fun enjoying all these trampoline games and activities. 

    Trampoline ball games 

    1. Monkey in the middle

     2+ players on the edges of the trampoline throw a ball over the “monkey” in the middle of the trampoline while the “monkey” tries to jump and catch the ball in the air. If the “monkey” catches the ball, whoever threw it becomes the new “monkey.”

    2. Lava balls

    Get as many balls as you can, all different sizes, and put them on the trampoline. The kids will run around trying to avoid the balls touching them. If a ball touches you, you have to get off the trampoline until only one player is left. This also works with a bunch of water balloons! I’ve also heard this trampoline game called “poison ball.” My kids think this is one of the best trampoline games there is!

    3. Bombs away!

    2+ players on the trampoline and one player outside the trampoline enclosure. The player on the outside will have some soft balls and yell “bombs away” while throwing the “bombs” inside the net and trying to hit those on the trampoline surface. If you get hit, you’re out! This is also called “cherry bomb” when the ball is thrown by one of the players on the trampoline, as opposed to one of the outside players.

    4. Mid-air catch

    A player on the outside of the trampoline throws a tennis ball to the first player in the center of the trampoline. The catcher jumps on the trampoline and tries to meet and catch the ball in mid-air. This is a great game to practice timing and coordination!

    5. Dodge ball

    Playing dodge ball on a trampoline is a fun way to spice up this classic game and is a great game for older kids. On the trampoline, it’s more fun with higher jumps! Use chalk or painters tape to mark off the centerline. Divide the players up into two teams and have them throw soft balls at the other team. If you get hit by a ball (below the neck), you’re out. But if you catch or dodge the ball, you stay in. First team to lose all their players loses.

    6. Keepy-uppy

    This is a simple game to see how long you can keep a soft ball up in the air while jumping on a trampoline. Mix it up and try to keep the ball in the air with your feet, head or elbows. You could also use a pool noodle to keep the ball in flight. Balloons and beach balls make good balls to use for this game.

    7. Hot potato

    One person stands on the outside of the trampoline and either sings a song or counts out-loud while the jumpers bounce around the trampoline passing a ball back and forth, from one person to the next person, in a circle. When the person on the ground stops singing or counting, the last person to touch the hot potato is out.  This can be played with anything – a water balloon, ball, bean bags or even a stuffed animal!

    Boy shooting ball on trampoline

    Water games on the trampoline

    8. Water balloon dodge

    Fill up a bunch of water balloons and load them up on the trampoline. The name of the game is for the players to bounce them and start throwing! It’s so much fun to dodge the balloons when you can jump high, or throw them mid-jump.

    9. Sprinkler jump

    Running through the sprinkler during a hot summer day is a must, but putting that sprinkler underneath the trampoline just makes things that much more fun! Check out your local sports store or online for sprinklers made specifically for the trampoline.

    Child on trampoline being sprayed with sprinkler Image credit: @jentheis

    Balance games on the trampoline

    10. Single leg stand

    How long can you stand on one leg? It seems like an easy game, but on a trampoline, it’s much harder to stand on one leg. Get a timer and each take turns. To take this game up a notch, have others bounce around the stander to see how long they can last.

    11. Bird dog

    Bird dog is a yoga pose where you are on your hands and knees you lift one arm and try to lift the opposite leg without falling. On the trampoline, this is even more challenging, but it makes for some good laughs when you fall over. This is also a great core workout!

    12. Twister

    Grab some sidewalk chalk, painters tape or go ahead and pull out that twister mat and tape it onto the trampoline and spin the wheel! Twister is hard on steady ground, but it’s extra hard on the trampoline. It becomes exponentially harder when everyone’s laughs are rocking the trampoline mat.

    Two boys jumping on a trampoline

    Single-player trampoline games 

    13. Bubble pop

    Have your child blow bubbles, or a parent can blow bubbles from outside of the trampoline, then the child’s goal is to pop all of the bubbles before they get away!

    14. Hopscotch

    Using sidewalk chalk or painter’s tape, make the classic hopscotch on the trampoline. Then your child can enjoy the game on a much more bouncier surface.

    Child sitting alone by trampoline Photo credit @their_wild_little_lives

    Multiplayer challenges for the trampoline

    15. Telephone

    This classic game starts with the first person jumping and doing a pose and then the next child does the first pose and adds their own after it. The next player does the first two poses then adds on again. The game goes on and on until you can’t remember all of the poses.

    16. Crack the egg

    This classic trampoline game is one of the most popular games for kids of all ages. It begins with one child sitting on the trampoline, bringing their knees to their chest, and then wrapping their arms around their legs. This child is the “egg.” The egg tries to hold their arms and legs together tightly while the other kids jump around them trying to break their arms free. Whoever can hold their egg pose the longest without cracking wins.

    17. Marco polo

    This game is not just for the pool, it’s just as much fun on the trampoline. One child closes their eyes and yells out “marco” while trying to find and tag the other players.  The other players with their eyes open, yell “polo” while trying to avoid being tagged. If you need some fun games for the pool too we have you covered there too!

    18. 4 corners

    Using sidewalk chalk or painter’s tape, draw a big cross in the middle of the trampoline. The edges of the cross go from one side of the trampoline to the other. One player sits in the middle of the cross and counts to 10, while the other players pick a corner. When the sitting player gets done counting they will point to one corner making sure to keep their eyes closed. Everyone in that corner has to get off the trampoline, and the game continues until there’s only one person left.

    19. Bum wars

    Bum wars is one of those classic trampoline games I remember playing as a kid. As all the players bounce on the trampoline, one person calls out “1, 2, 3, 4. I declare a bum war!” and all the players must land in a seated position on their bum, immediately take one bounce and get right back to their feet. If anyone bounces on their feet or on their bottoms more than once, that person is out. As a variation, players can add additional moves like “1, 2, 3, 4. I declare a knee war,” upon which everyone lands on their knees before bouncing back to their feet. 

    20. Rock paper scissors

    The classic game can also be played on the trampoline between 2 players. To play rock-paper-scissors, start with the players chanting “Rock, paper, scissors, shoot.”On “shoot,” each person jumps on the trampoline and lands in one of the positions: (1) curled up for a rock, (2) stretched out for paper, or (3) in a sitting position for scissors. Rock beats scissors, scissors beats paper, and paper beats rock.

    21. Sword fights

    Cut a pool noodle into thirds and wrap one end with silver duct tape to make a light saber handle. Use your pool noodles to have an epic sword fight or light sable battle on the trampoline!

    Dancing trampoline games

    22. Dance battle

    This game is great fun for your musical and dancy kids! Turn up some upbeat music and give each child 15 seconds to jump, dance, and flip to the beat of the music. The best dance wins!! Or have the kids come up with a dance or routine together and have them perform it for the rest of the family.

    23. Strike a pose

    Taking turns ask the kids to jump as high as they can to the beat of the song, and do a funny or cool pose while mid-air.  There’s no end to the fun trampoline tricks your kids will come up with. There’s also usually no winner to this game. It can go on for a long time and it’s always funny to see what kids will come up with.

    Small child running toward trampoline with children jumpingPhoto credit @entophos

    Sports on the trampoline 

    Playing  classic sports like baseball and basketball on the trampoline not only makes them more fun, but it can help improve skills for when kids go back to playing those games in school, or competitively. Trying to pass a volleyball back and forth on uneven surfaces can help increase coordination. Trying to hit a baseball in the air can help improve timing and teach kids how to better keep their eye on the ball when playing on the real baseball diamond. Here are some fun ways to shake up these classic games, but can also really improve skills and boost confidence.

    24. Volleyball

    Pass a volleyball back-and-forth while on the trampoline. Toss the volleyball up and try to jump and spike it over the side of the trampoline net (if you have one). This would be a good game to play if you have some players who are not jumping (outside the net of the trampoline) and want to participate too.

    25. Basketball

    Set up a basketball hoop inside the trampoline net and practice jumping and shooting the ball into the hoop.

    26. Baseball

    Have a parent or another kid toss the ball from outside of the trampoline. Have a hitter on the trampoline jump and try to hit the ball mid-air over the trampoline net.

    27. Football

    Jump and catch, then jump and throw the football.

    28. Soccer

    Practice dribbling footwork around the edge of the trampoline. It’s a lot harder to control the soccer ball on such a bouncy surface, but practicing this way can really improve ball control once back on the field. 

    29. Karate/Taekwondo

    Take all your punches and kicks to the next level with jumps before and after. Just make sure we’re doing air punches not punching each other!

    Best trampoline games for little kids

    30. Ring-around-the-rosy

    This classic sing-along game is tons of fun on the trampoline, especially for younger children. All the little kids hold hands and spin in a circle singing the chant, “Ring around the rosy, a pocket full of posies, ashes, ashes, we all fall down.” Then, they all fall down and laugh hysterically.

    31. Freeze bounce

    Everyone bounces around the trampoline at the same time and then a designated referee will yell “freeze!!” Everyone has to stop bouncing and the last person to have their feet hit the trampoline or the last person to stop moving loses.

    32. Simon says

    One player (or a parent) play the role of “Simon” and issues orders to the rest of the players on the trampoline, prefaced with the words “Simon Says.” These can be things such as jump as high as you can, touch your toes, sit down, etc. Every now and then, Simon should give an order that doesn’t start with the magic words (“Simon Says”) to see if someone will perform. If they do, they’re out!

    Two boys pressing their faces against trampoline netting

    Get creative with your trampoline games

    The most important thing when it comes to trampoline games is to have fun! Don’t be afraid to get creative and make up new games and new rules as you go. Children are often incredibly inventive, so make sure to play along to their games, even if the rules don’t make much sense. Trampolines are a great way to be physically active and to get outside this summer without going too far from home. We hope you and your kids enjoy these fun trampoline activities this summer.

    If you take photos of your kids on the trampoline, tag us on Instagram! Use the hashtag #runwildmychild for a chance to be featured on our account.

    What are your kids’ favorite trampoline games?

    About the author

    Meghan is a country living, mom of 2 boys in rural central Illinois (with a baby girl on the way). She is a Physical Therapist Assistant by trade but spends most of her time outside with her family. At home, she has large flower, herb, and vegetable gardens to tend to and 3 large dogs to play with. As a family, they enjoy hiking, camping, boating, fishing, and helping her in-laws show and raise livestock. Photography became a hobby while in isolation after her oldest son’s bone marrow transplant. It has since become a passion to capture her family’s daily life. Throughout her family’s journey with rare disease and transplant, the outdoors have been a safe space for the whole family to grow, learn, and thrive.

    You can find more from Meghan online in the following locations:
    Instagram: @meghangarriott
    RWMC posts: Meghan Garriott