Children need at least 60 minutes of physical activity every day, which can include playing outdoors, walking, sports, running or dancing, according to the Centers for Disease Control and Prevention. At least three days of the week should include vigorous-to-intense aerobic activity and strength training. Turn on the music and teach your kids a few fun aerobic steps to get their bodies moving and learn healthy exercise habits.
Rocking Horse
The rocking horse is a simple, forward-step-touch step. The step can be turned into any animal your kids love, if your kids love dinosaurs it could be the dinosaur rock. Stand with your feet together and your tummy tight. Step your right foot forward, bend your right knee and lean your body weight onto your right leg. Bring your left foot to your right leg, and tap your left toes directly behind the right heel. Step your left foot back to your starting position and follow with your right foot, tapping your right toes in front of your left toes. Repeat this move adding hand and arm punches, rolls or waves for four to eight counts. Switch to the opposite side for four to eight counts.
Grapevine
The grapevine is a more complicated step that moves you across the floor sideways. Stand with your feet together and step your right foot out to the right. Shift your weight to your right foot and pull your left foot behind your right foot. Shift your weight to your left foot, pick up your right foot and step to the right again. Place your weight on your right foot, pull your left foot to your right and tap your left toes next to the arch of your right foot. The basic movement is: step, behind, step, touch. Repeat the entire sequence to the left.
Knee Lift or Kick
The knee lift or kick adds intensity and can replace a toe tap or touch in other moves. Begin standing with your feet shoulder-width apart, and lift your right knee then your left knee for four to eight counts. Increase intensity of the movement by kicking the leg straight after lifting the knee. To make this move more engaging, do it to different counts. Shift your weight to your right leg on one count and lift your left knee repeatedly for three counts. Shift your weight to your left leg on one count and then lift your right knee for three counts in a row. This type of move is called a repeater.
References
- Centers for Disease Control and Prevention: How Much Physical Activity Do Children Need?
- ACEFitness.com: Youth Fitness Q and A
- "Best Dance Moves In The World, Ever"; Matt Pagett; 2008
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