Taking care of energetic little people requires a lot of energy. What better way to increase your energy level than exercising and staying in good physical condition? Regular exercise not only increases your energy level and stamina; it also is a great way to reduce stress. Exercise is good for you. But finding the time in our busy lifestyles is often hard to do. If you have the time and convenience, you can join a health club that provides cardiorespiratory activities such as aerobic exercise classes, stationary bicycles, and treadmills, as well as strength and flexibility equipment. Unfortunately, many people don’t have that much time on a regular basis.

Just as our bodies need food and rest daily, we also should have some form of exercise daily. Here are some quick tips to help squeeze in a little exercise in every day.

Move to the music Children love to move to music. Consider starting the day with some stretching, or aerobic-type moves such as marching, raising your knees, and moving your arms to music. You can play “follow the leader” and change the leader every 30 seconds, or keep the same leader for 2-3 minutes. There are several aerobic tapes and songs available that will benefit the children while you sneak in a little workout for yourself.

Play during recess For children’s safety, as well as your own exercise benefit, you should “actively supervise” the children. Walk around the playground or play area. By walking and moving, you are able to see all the play areas, check out any playground areas that need maintenance, and again, sneak in personal fitness.

Relax during naps Children’s nap time provides a wonderful opportunity for adults to do stretching and relaxation exercises to reduce stress and increase flexibility. Try some basic stretches such as sitting with your feet wide apart and stretching over to one leg then the other. Another stretch is to sit with your feet together and stretch forward. Remember, stretch slowly and smoothly--don’t bounce. Here are some great upper body stretches: 1) reach your arm across your body and reach as far as you can; 2) extend both arms forward and round out your upper back; 3) stretch both arms out to the side and slightly reach back.

Spice up story time As you read or tell stories, act them out! You’d be surprised how active The Three Little Pigs were. They each built a house… The wolf came sneaking up to blow their house in… So they ran to their brother’s house, which was strong and made of brick… Young children have a short attention span, so this animated teaching also helps them listen and learn.

Remember to take care of yourself. Eat nutritious foods, drink plenty of water, get sufficient rest and sleep, and exercise regularly. Exercise doesn’t always have to be organized or exhausting, and it doesn’t require special clothes or equipment. If we build lifestyle activity into our daily schedules and take the best care of ourselves, we will be healthier, more effective caregivers for children.

By Kim King, MA
Physical Education Specialist, Valley Elementary School, Pelham, Alabama

CDC’s Guidelines for Promoting Lifelong Physical Activity, CDC, Division of Adolescent and School Health, ATTN: Resource Room, 4770 Buford Highway, Mailstop K-32, Atlanta, GA 30341-3724; 888 CDC-4NRG; www.cdc.gov

American Heart Association, 7272 Greenville Avenue, Dallas, TX 75231; www.amhrt.org