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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.
Station 1: Stairs
Station 2: Chair
Station 3: Backpacking
Station 4: Milk Gallon
Station 5: Balance
Station 6: Army Crawl
Station 7: Bed Climb
Station 8: Pillow Collection
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.
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.
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.
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
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.
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.”