Include physical activity into every family event (e.g. parties, picnics, reunions, vacations, etc.). Choose activities that are fun for everyone; remember these do not need to be competitive or sports-oriented. You may have to invest in a few equipment items to help with this; some examples are flying discs, a smashball set, a soft volleyball and net, a croquet or Bocce ball set, kites, a boogie board, an inflatable dinghy, some bikes, etc. These will obviously depend on your family’s activity preferences, weather, and where you live. Choose activities the whole family enjoys, and do them together.
Roll the Dice Fitness
Grade level: K-1
Need: One die
Youngest in the family rolls the die. All players complete the activity below for the # showing.
- Hop on one foot 10X
- Jump side-to-side 10X
- Skip down the hall and back
- Sit and reach your hands toward your feet while singing the ABC song
- Walk like your favorite animal
- Complete five push-ups (from your knees or feet)
Grade level: 2-3
Need: Chalk, a small rock (or any small tossable) per player, and a cement slab (driveway, sidewalk, etc.)
Create your own hopscotch court on the sidewalk or driveway using the chalk. Make it as long or as short as you like and be sure to include single and double spaces. Second or third grader goes first; he/she tosses the rock to the first spot on the court. Challenge him/her to hop and jump to the end and back, always skipping over any spaces with a rock. Each person in the family takes a turn, starting with youngest on up to the oldest. When it comes back to the second/third grader, he/she now throws to the #2 spot. Continue through to the last spot, alternating players each round.
Grade level: 4-5
Need: One flying disc per player, an outdoor area (like a park or the beach) with various objects to use as targets.
The object of the game is to reach the “hole” with your disc from the starting point in as few throws as possible. Start by choosing a target for the “hole” (like a tree or fence post) that will be challenging to reach in 2-4 throws. All players begin at the same spot, beginning with the youngest and continuing to the oldest. After all have tossed, they move quickly to their discs and the player farthest from the “hole” throws next. All watch out for incoming discs! Continue until all have reached the target and everyone counts how many throws it took to get there.
Choose another object and begin on next “hole,” and after completing, continue for a total of 9 or 18 “holes.” Afterwards, everyone tallies their total score, adds their age, and that is their final score. Lower scores are the goal.
Try to improve each time you play, and change the course to make it easier or more challenging each time.
BJ Williston, M.Ed. has a Master’s Degree in Education with an emphasis on Adapted Physical Education, and holds a California Teaching Credential in Physical Education and Adapted Physical Education. BJ has worked in the Physical Education/Physical Activity field since 1984. She has taught Physical Education in Hawaii, Oregon, and California at all levels Pre‐School‐College.
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