Top 7 sports activities for the whole family
It is very difficult for working parents and busy children to find time to play sports together. But in the summer, during holidays and holidays, there is a great opportunity to try some kind of sport together.
It is important to remember that it is parents who must by personal example that sports and physical activity are not only health benefits, but also fun time. Experts assure that the sooner a child understands that joint activities are a useful and interesting family tradition, the easier it will be for you to maintain his interest in sports and a healthy lifestyle.
That's why today we have prepared a selection of seven sports for family activities.
What types of physical activity are suitable for the whole family?
1. Cycling
The trend of replacing personal and public transport with bicycles is expanding, and this is truly encouraging. Nowadays, many families have several bicycles, which allows them to go cycling at any convenient opportunity. And if you don’t have bicycles, pay attention to rental services.
- You can start getting involved in cycling as early as 2 years old, using a tricycle. As a rule, people begin learning to ride on two wheels at the age of 4-5, although this depends more on the child’s internal readiness.
Cycling improves physical fitness, trains the cardiovascular system, and makes the child more dexterous. In addition, they can be a good opportunity to communicate with each other.
- Be sure to pay attention to protective equipment, including a helmet.
And it is possible that a bicycle will quickly become a favorite means of transportation for the whole family.
2. Running
This is a very simple sports activity, but a good aerobic exercise that tones the muscles. Regular jogging with the whole family speeds up your metabolism, helps you lose weight, strengthens your immune system and makes you more resilient. This kind of sport brings you together, motivates you to achieve your goals, improves brain function and gives you restful sleep.
A morning jog or walk with the whole family creates a cheerful mood for the whole day. Experts say that running 3 times a week is enough.
- When choosing this sport, be sure to choose comfortable shoes and clothing . Before jogging or race walking, do a short warm-up, especially for your ankles. This will protect against injuries and damage to muscles and joints.
3. Race walking
If there are children or elderly relatives , then race walking can be an alternative form of training to running.
Unlike running, walking does not create a strong impact load on the knee joints and intervertebral discs, and at the same time, just like running, it improves blood flow in the muscles and activates metabolism. In addition, during walking it is easier to dose and control the overall load.
- You can walk both outdoors ( in a stadium, in a park, in a public garden, in a forest) and indoors (in a gym, at home).
But keep in mind that we are still not talking about simple walking, at a slow pace, but about moving at an average pace or even higher , at a speed of about 7 km/h. In this case, the recommended duration of a walk should not be less than 30 minutes per day and can reach 2-3 hours.
Clothes and shoes for hiking should be comfortable so as not to cause discomfort during exercise. When the leg muscles become stronger and the body gets used to the stress, walking will quite possibly turn into jogging.
4. Roller skating
This is a great activity for the whole family during the warmer months. people of any age enjoy riding them . And for this you don’t have to buy rollers and protection for them - you can rent everything. In addition, new roller rinks are opened every year, that is, areas with a special coating that is easier and less traumatic for children to skate on.
- You can try to put your child on roller skates from the age of 3, but it is better to do this under the supervision of an experienced trainer. It is much easier to start when the child has already grown up to 5-6 years old. Children at this age are more physically prepared and are already eager to learn how to ride, looking at the children in the park. Having acquired basic skills, 6-7 year old kids feel quite comfortable on roller skates.
The benefits of roller skating are obvious for any age. Such exercises put stress on almost all muscle groups, especially on the muscles of the legs and buttocks, and also develop the shoulder girdle and abs through rotations. The effect can be compared to running, only roller skates are much more interesting for children, and fatigue is felt less after skating . In addition, roller skates improve coordination of movements and simply help control your weight, because the energy consumption from skating is enormous (about 800 kilocalories per hour).
- Since the risk of injury is high, protective equipment such as a helmet, gloves and knee pads is very important. If it is absent, abrasions, bruises and fractures are possible.
5. Swimming
Many pools can be used by the whole family. In addition, this activity is useful at any age. medical contraindications for swimming (skin and cardiovascular diseases), so before visiting the pool you should definitely consult a doctor.
An aquatic environment will strengthen not only all muscles, but also the respiratory and cardiovascular systems. In addition, just being in the water calms you down and relieves fatigue. And playing in the water will give the whole family a great mood. Therefore, if you have the opportunity to go to the pool, that’s just wonderful!
6. Badminton
Badminton is a game and a sport at the same time. The main advantage is that it does not require special training from the child and adult family members. There is no need to even go to the park, because you can simply play badminton in the yard of your home.
- Equipment (rackets and several shuttlecocks) for this sport can be found in any sporting goods store at a modest price.
Thanks to this active game, the whole family will have fun and the child will additionally train his reaction by following the trajectory of the shuttlecock. Playing badminton also develops the muscle corset and serves as a good general physical activity for the body.
7. Cross-country skiing
Since alpine skiing is quite expensive, cross-country skiing can be an excellent alternative. In addition to the fact that riding them uses all the muscles of the body, it is one of the least stressful sports that gets the body in shape and has a positive effect on the heart.
- The more often a child cross-country skis, the stronger his immune system will be and his lung function will improve.
The advantage of skiing is that training takes place not in a stuffy gym, but in the fresh air. Classes can be held in a nearby park or forest in winter.
It is worth noting that clothes for such walks should be warm and waterproof.
As you can see, there are many options for family exercise. In addition to the above seven, it could also be dancing, yoga, hiking, volleyball, tennis, fitness, etc. Therefore, you can easily choose what is right for your family.
When choosing family sports, also consider the child’s opinion. Sometimes 2-3 trainings are enough to understand the discrepancy between the child’s desires and the classes he attends.
- can also be an additional assistant in choosing a general sport suitable for the child .
Before starting classes, do not to consult a pediatrician about the appropriateness of the child’s age capabilities and individual health characteristics for the chosen sport.
How to organize joint activities?
Regularity is important in sports activities . Of course, it’s easier for one person to set aside time for training. Therefore, the family needs to get together and think through a schedule that would suit everyone.
- Experts note that it is better to devote 30 minutes to sports every day than several hours, but once a month.
You can alternate the sports that you do as a family. Firstly, different muscle groups will be trained this way. And secondly, classes will be perceived as fun, and not a duty or routine.
While practicing, be sure to praise and support each other. This will be an excellent motivation and will have a positive effect not only on physical, but also on psychological health.
- You can keep an achievement journal , where the goals of each family member will be indicated and the achieved result will be written down, because success stimulates new training.
in mass sporting events can also be an excellent incentive to exercise where you will not only spend time in the company of equally active families, but also receive awards, souvenirs, sportswear and a lot of positive emotions.
You can also set up a gym at home . It is enough to buy a hoop, a jump rope, dumbbells and a large rubber ball (fitball). Having these simple sports attributes at hand, even during bad weather, you can play sports in your own home instead of sitting in front of a TV or tablet.
Remember that playing sports with the whole family not only develops the right habit, strengthens and maintains health, but also helps to become closer and more attentive to each other.
Good luck with your choice and have fun!
