For those who have children, July or January holidays means children. And it often becomes a hindrance, and an excuse or a way you find out your healthy exercise routine and lifestyle.

Many people travel or need to stay at home with children and feel that this routine can disrupt training. Do not worry! Below are some tips on exercises you can do at home or at the place where you will stay during your trip.

Simulation Jump Rope

  • two minutes simulating this jumping rope with ‘Hops’ (very small jumps) by the arm movement as if jumping rope.
  • Mark your two minutes watch making these movements
  • After 1 minute of rest, repeat this 2 more times.
  • NOTE: If you experience any discomfort in the spine, hips, knees or ankles, avoid this exercise
  • .

Abdominal Reto

  • 15 to 25 repetitions of abdominal straight to tone your abdomen.
  • Try exercising on a mat (if you have the mat, choose a not very smooth surface, but not too hard). Keeping steady breathing.
  • After 30 seconds of rest, repeat this exercise 2 more times.
  • NOTE: If you experience any discomfort in the neck and low back or avoid this exercise
  • .

Squat sitting and standing

  • 15 to 20 repetitions of squats on a bench or very stable chair (preferably supports this bank on a wall). Touching the gluteus (butt) on the surface and lifting.
  • Choose a bench or chair that is up to the height of your knees about.
  • Repeat 3 times 15 to 20 repetitions with an interval of 30 seconds of rest.
  • NOTE: If you experience any discomfort in the spine, hips, knees or ankles, avoid this exercise
  • .

Side Drive

  • two minutes moving laterally
  • Mark your two minutes clock and moving away and joining the feet, moving laterally. Avoid crossing your legs during the movement.
  • Try to keep a moderate to fast.
  • Do 3 times the motion for 2 minutes with 1 minute rest between exercises.
  • NOTE: If you experience any discomfort in the spine, hips, knees or ankles, avoid this exercise
  • .

Exercises climbing stairs

  • two minutes climbing stairs
  • If you live in a building or is hosted somewhere, do this exercise.
  • Mark your clock two minutes climbing stairs
  • Take elevator (preferably) to avoid the impact of this movement.
  • Repeat 2 more times, after 1 minute of rest.
  • NOTE: If you experience any discomfort in the spine, hips, knees or ankles, avoid this exercise
  • .

Also, try to take advantage of these moments in the best possible way. Do activities that spend a lot of energy. Walk, swim, play, dance and have fun. The important thing is not standing still. Thus, you will keep a routine physical activities in their daily lives and will encourage your family to maintain healthy lifestyle habits.

Important Notes

It is important that you do a medical follow-up and see if you have any disease or illness that prevents you from doing physical exercises without accompaniment. Preferably, in addition to conventional tests that checks your body is well, talk to your doctor and ask also a stress test to see how your body behaves during physical exertion. Exercise safely and healthily!

Richardson Smith

Physical Education Professional ClinLife

CREF 01838-7