“Physical activity is important for overall health to decrease obesity risk, improve mental health, and it helps with sleep as well,” says Dr. Andrea Kane, a pediatrician with Advocate Medical Group in Normal and Bloomington. “Outdoor play specifically is beneficial for vitamin D activation, can aide in socialization with other kids and allows for more active play than is allowed indoors, which is great for cardiovascular health.”
You can keep your kids active with these fun games from the American Heart Association. The great news is they take little to no equipment, and the equipment you do need can easily be found around the house.
Gather the family and have fun!
1. Animal Walk Races
- Get down on all fours and compete in these races:
- Crab walk – Scurry along on hands and feet with your belly facing up.
- Bear crawl – Roar your way to the finish line on hands and feet with your belly facing down.
- Frog jump – Spring into the air with hands and feet leaving the ground with each jump.
One person is the traffic controller; the other are cars. The traffic controller faces away from the cars, who are lined up 20 feet away at the starting line. The traffic controller calls “green light” and the cars move quickly toward him or her. The traffic controller then yells “Red light!” and turns to face the cars. The cars freeze. If the traffic controller catches a car moving, the car returns to the starting line. First car to touch the traffic controller wins and becomes the next traffic controller.
3. Crazy Bowling
Collect empty containers (cans, milk cartons, etc.). Line them up like bowling pins and roll a ball to try to knock them over.
4. Zombie tag
Choose a player to be the zombie. Everyone must avoid being tagged by the zombie. A tagged player can’t use the part of the body the zombie tags. For example, if the zombie tags a player’s right leg, the player must move by hopping on the left leg. Once nobody can move, start a new game.
5. Leap the Creek
Place 2 ropes or jump ropes 1 foot apart to mark the “creek.” Each player jumps over the creek. Gradually move the ropes farther apart after each player has jumped. Players who land in the middle of the creek are out. The player who jumps the farthest without falling in wins.
6. Fruit and Vegetable Tag
A tagger chases players. If a player is about to be tagged, he or she must quickly sit down and yell the name of a fruit or vegetable. If players do that before being tagged, they’re safe. If not, they’re frozen for the rest of the game. Play until everyone is frozen.
7. 4-Square Tournament
Draw a box on the driveway and divide it in equal-sized squares, numbered 1 to 4. A player stands in each square. The player in square 1 (highest-ranking square) bounces a ball once in his or her own square, then hits it into another square. That player must then hit the ball to another player. Continue until a player lets the ball bounce twice in his or her square, hits it out of bounds or misses the ball. That player moves to square 4 (lowest-ranking square) and everyone moves up a square. Goal: Reach and stay in square 1.
8. What Time is It, Mr. Wolf?
“Mr. Wolf” faces away from the players about 20 feet away. The players ask, “What time is it, Mr. Wolf?” Mr. Wolf calls out a time, and the players take that many steps forward. If Mr. Wolf calls “Dinner time!” he chases the players to the starting line. If Mr. Wolf tags someone, that person becomes Mr. Wolf.
9. Just Dance
When the music starts, players dance in a designated dance floor space. When the music stops, everyone freezes. Anyone caught moving after the music stops is out. Last dancer wins.
10. Sardines
The Sardine hides while the other players close their eyes and count out loud to 20. The players spread out, search for the Sardine and quietly hide with him. Last person to find the Sardine must hide in the next round.
Of course, don’t forget the old summer standbys like basketball, soccer and kickball. And for those rainy days when everyone is stuck inside, Dr. Kane recommends holding “screen time” to a maximum of 1 – 2 hours. Instead, adapt some of the above games for indoors, or get out some board games that at least provide some mental stimulation.
For more ideas on keeping your kids healthy this summer, log on to www.heart.org/healthykids.
