New Balance Foundation Obesity Prevention Center Boston Children's Hospital Kids Circuits at home exercises

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There's nothing like fresh air and the outdoors to rejuvenate and inspire physical activity. But sometimes our busy lives, especially those of parents, keep us inside the house for an afternoon. That doesn't mean that fun physical activity is off the table!

The "circuits" below can transform a home into an adventure course. Parents, complete them with your child until she can complete them on her own. Safety (yours and your child's foremost, but also that of your property) is paramount. Think carefully about what is being lifted, carried and trod upon so that you can avoid spills and crashes.

Kids' Circuit 1

Station 1: Stairs

  • As quickly as you can go up and down the stairs 8 times (try not to use the railing if 9 or older).

Station 2: Chair

  • Grab a chair from your dining room or kitchen and sit down and stand all the way up 15 times without using your hands to help you up.

Station 3: Backpacking

  • Grab your backpack and jog in your living room for 1 minute.

Station 4: Milk Gallon

  • Go to the kitchen and grab the gallon out of the fridge, close the fridge, lift it over your head 15 times and put it back in the fridge.

Station 5: Balance

  • Go back to the living room and stand on one foot as you touch your nose with each hand 8 times.

Station 6: Army Crawl

  • Go to your living room and army crawl to the kitchen and back to the living room 2 times.

Station 7: Bed Climb

  • Go to your room and climb across your bed 6 times.

Station 8: Pillow Collection

  • Run around the house and grab one pillow at a time and bring it back to the living room. Once you’ve collected 5 pillows go back to station 1. (Make sure to ask permission beforehand, and to return the pillows after).

Go through the circuit twice and you’ve finished the circuit! Make sure to record how long it took by using a clock or stopwatch. It is usually not safe to run in tight quarters. Instead, concentrate on moving quickly and precisely.


Kids' Circuit 2

Station 1: Shuffle

In your living room side shuffle from the middle of the room to one side and touch each wall 10 times.

Station 2: Jumping Jacks

Go to your living room and do 25 jumping jacks.

Station 3: Run in Place

Jog in place in your living room for 1 minute.

Station 4: Soup Cans

Skip to the kitchen and grab a single, 1 lb. can of soup or beans in each hand and raise them all the way over your head 15 times.

Station 5: Hop on One Foot

Hop on one foot to the front door and back to the living room on the other foot 5 times.

Station 6: Crab Walk

Go to your living room and get on your hands and knees. "Walk" to the kitchen and back 3 times.

Station 7: Shoe Collection

Put 6 shoes at the bottom of the stairs. Go down the stairs bend down and grab one shoe and bring it back to the top of the stairs. Continue until you’ve collected all the shoes.

Station 8: Fruit Spoon Walk

Go to the kitchen and grab a large spoon. On the spoon place a round piece of fruit (grape, apple, orange, clementine, strawberry or cherry) hold the spoon in front of you and balance it as you carry it to your room and back 3 times. After the second time through the circuit, treat yourself to the fruit. If you are thirsty, have a glass of water as well.

Go through the circuit twice and you’ve finished the circuit! Make sure to record how long it took by using a clock or stopwatch. It is usually not safe to run in tight quarters. Instead, concentrate on moving quickly and precisely.


Keeping Track

It is important to keep track of the frequency and level of your activity, as well as how that activity made you feel. Use your favorite scheduling and record-keeping tool to document the information below. You will begin to notice patterns, for example, in the obstacles you face. Identifying those patterns is the first step to maintaining the right frequency and intensity. Feel free to share your data with a care provider or trainer.

Circuit: ___________________________________

How hard was this activity for me? (put a check next to the best fit)

[  ] Too easy
[  ] Just right
[  ] Too hard

How much fun was it?

[  ] Very fun
[  ] Somewhat fun
[  ] Boring

When during the day did I do it?

[  ] Before school
[  ] After school
[  ] At night

What barriers were in my way?

[  ] Tired
[  ] Homework
[  ] Television
[  ] Busy family 


Commit!

A written pledge to make time for physical activity will help ensure that activity is a regular part of your week. Print this page and fill in the information below. Keep a copy for yourself and consider giving a copy to a family member. (They can give you helpful reminders!)

I, _____________________________, agree to stay active using The Kid Circuit. I will follow the circuit that is right for me _____________________ times per week for _______________ minutes per day. 

Signed:_________________________  
Date:_______________

The future of pediatrics will be forged by thinking differently, breaking paradigms and joining together in a shared vision of tackling the toughest challenges before us.”
- Sandra L. Fenwick, President and CEO
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