Exercise Ideas

Around the house

  • 10 minute chore box
  • sweep outside or inside
  • vacuum an area
  • plant a few seeds in the garden
  • rake leaves
  • clean some windows
  • wash the car
  • wash the neighbor?s car
  • wash the dog
  • hula hoop

Ways to take extra steps

  • park the car far away and walk
  • take a longer walking route to places
  • take the stairs, skip the elevator
  • walk places when possible
  • stand or walk around while on the phone
  • at intermission at sporting events, walk around or climb the stairs
  • power walk to get places

By yourself

  • play balloon volleyball
  • gymnastics – tumbling, handstands, cartwheels
  • play hopscotch, basketball, handball
  • invent a new dance
  • bike, rollerblade, roller skate, skateboard – with the right safety equipment!
  • play Hacky Sack
  • jump rope
  • sprint
  • exercise video tapes

With a friend or friends

  • ping-pong
  • badminton
  • tennis
  • invent dances and make a talent show
  • handball
  • soccer
  • basketball
  • jump rope
  • kickball
  • touch football
  • running races, tumbling races
  • practice baseball pitching and hitting
  • Frisbee
  • bike, rollerblade, roller skate, skateboard
  • swimming – have races, dive for coins, catch balls
  • play tag
  • play hide-and-seek
  • Hacky Sack
  • gymnastics – tumbling, handstands, cartwheels

Planned activities

  • take a family hike or biking trip
  • join a dance or gymnastics class
  • take up a sport, join a sport team
Low intensity Medium intensity High intensity
  • Walk, slow
  • Biking,
  • leisurely
  • Swimming, normal
  • Bowling
  • Dancing, moderate
  • Golf
  • Ping-pong
  • Light housework
  • Walk briskly
  • Jog, leisurely
  • Biking, briskly
  • Swimming, moderate
  • Dancing, vigorous
  • Horseback riding
  • Moderate housework, mop, sweep, wash car, rake, window clean
  • Walk up hills or stairs
  • Jog briskly, running hard
  • Biking, racing
  • Swimming, fast tread, crawl
  • Aerobic dance, basketball, football, handball, jump rope, karate, racquetball, skiing, step aerobics, tennis, water skiing

Videos

  • Tae Bo Junior
  • Yoga Kids
  • Chicken Fat-Youth Fitness
  • Hip Hop Animal Rock Workout