8 Great Activities.
Getting the tension out of your head and shoulders is a great way to ease into a more rigorous exercise. While sitting or standing with your head in its normal upright position, slowly tilt it to the right until tension is felt on the left side of your neck. Hold that tension for 10 to 30 seconds and then return your head to the upright position. Repeat to the left side, and then toward the front. Always return to the upright position before moving on.
Yoga is a great way to stretch and strengthen, as well as to warm your body up for more activity. Kneel down and sit back on your feet with your heels pointing outward. Rest your forehead on the floor, relaxing your face, neck, and shoulders. bring your arms alongside your body with palms turned toward the ceiling. Take 10 to 15 deep, slow breaths, then roll your body back up and back down to repeat. Make bear noises just so your parents know you're being active.
Stand with feet shoulder-width apart and hold arms straight out to the side with your palms facing up. Start moving your arms slowly in small circles and gradually make larger and larger circles. Come back to the starting position and reverse the direction of your arm swing.
Lie on your back with a basketball or volleyball in your hands. Squeeze the ball between your hands, flex your muscles, and raise the ball slowly in the air. Hold for 15 seconds, then lower the ball slowly. Repeat 10 times.
Getting your legs and knees stronger is key to becoming more fit. The next time you're watching TV try using the invisible chair exercise. When a commercial comes on, go lean against a wall and slide down until you're in a sitting position. Start out by trying to hold the invisible chair pose for one commercial (usually 30 seconds). Work your way up to holding the pose for the entire commercial break.
Everyone knows dancing is good for you, but not everyone loves dancing. In this activity, the goal is to dance for 5 minutes without stopping - but be as goofy about it as possible. Try putting on the weirdest music you can find - like a fast polka - and see if you can come up with a dance that makes everyone laugh.
Sometimes the best way to get active is to get the whole family involved. Set up an obstacle course in a clear, open space (or outdoors). Use everyday items like balls, sticks, cans, or toys as obstacles you have to run around, jump over, or bear-crawl through. Try to incorporate strength exercises at least every other station. Be creative with your obstacles. Once everyone has set up their obstacles and explained to other family members what they are to do, turn on music and have each family member run through the obstacle course at least twice. Feel free to time each other but encourage proper technique to avoid injuries.
Here's a way to get your kicks - and get fit in the process. Go outside and warm up by running around for a few minutes. Get sweaty. Then spend 3 minutes pretending to be a ninja kicking make-believe bad guys. Lift those legs, and pretend to kick those bad guys. But make sure you're a million miles away from anyone who might get hurt.