Cardio activities get your child's heart pumping and help her protect and maintain her health. Because television, computers and video games are so popular, your child may not be getting the 60 minutes of physical activity recommended for children each day. If your child finds cardio exercise boring, introduce a few new games into her day and she may realize that burning calories and keeping her heart healthy can be fun.
Relay Races
Because running is such an effective way to get your child's heart pumping, organizing relay races with her and her friends is a healthy way to add cardio exercise to her day. Divide the players into two teams. Line one team up on one end of the play area and line the other team up on the opposite end of the play area. Give the first runner a ball or other small object. The first player runs across the play area and hands the object to the first player in the opposite line, who then runs across the play area and hands the object to the second player on the opposite side of the play area. Play continues until all children have had a turn to run. The winner is the team whose runners finish first.
Playground Circuits
Use your local playground to inspire your child to get active and get some cardio activity. Plan a circuit that includes activities like going across the monkey bars, turning two circles at the bottom of the slide, and hopping on one foot around the swings. Choose activities that you know your child will be able to do without getting frustrated. Challenge your child to complete the circuit in a certain amount of time. Ask her to complete the circuit again to see if she can beat her time. After your child gets the hang of the playground circuit, encourage her to create her own circuit.
Tag
The traditional game of tag is a healthy way to build cardio exercise into your child's day, but new and different tag games may keep her interest more easily. Have your child gather a group of her friends and choose a large play area, such as an open field or large backyard. Play jumping jack tag. Each time the person chosen as "it" tags another player, she should stop and do 10 jumping jacks before rejoining the game. Once a player has been tagged three times, she becomes the new "it." Tuck long ribbons or pieces of fabric into the back of each player's pants. The "it" person must try to snag the ribbons as the players run around. Once the "it" player has all the ribbons, the last player to lose his ribbon becomes the new "it."
Partner Races
Partner races are an effective way to encourage children to learn teamwork, but they will also allow your child to get some cardio activity, too. Three-legged races, where each player in a team of two has one of their legs tied to one of their partner's legs, require teamwork and can be physically challenging as well. Have partners stand back-to-back with their arms linked or have one player pretend to be a wheelbarrow by placing his hands on the ground and his ankles into the hands of his partner. The "wheelbarrow" walks across the finish line with his hands while the other child continues to hold his ankles.
References
- "Inspire Kids and Teens to Fitness"; IDEA Health & Fitness Association; 2003
- Family Fun and Fitness: Getting Healthy and Staying Healthy - Together"; Knute Keeling; 2009
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