Falcon Clinic

Lakelands Clinic

Kids home from school? Get your kids moving and improve their behaviour and academic performance!

With kid’s home due to holidays, many kids may not be getting their daily dose of activity. Did you know that activity levels in kids are linked to their health later in life? Active kids also perform better, improve their ability to concentrate and sleep better.

Over the fortnight, we are going to release a series of videos aimed at helping you to get your kids moving.

Why is it important for kids to exercise?

From birth to 5 years the recommended amount of exercise for kids is 3 hours throughout every day! That sounds like a lot but most young children get this through daily activity such as tummy time, object and messy play, playground activities and games. This ensures that kids are healthy, happy, sleep better and are ready for learning.

Older kids (5-18 years) should get 60 minutes of exercise spread throughout each day. This will build confidence and social skills. It will improve co-ordination, mood, concentration and their capacity to learn. It will also help to maintain a healthy weight and improve general health. This exercise includes general play, dance, active travel, sport and structured exercise.

The problem is studies show that moderate-to-vigorous activity drops sharply at age 8. We want to help you keep your kids moving in these school holidays. This will help keep them healthy, happy and decrease the stress of being stuck at home. Let’s have some fun!

HIIT for Kids

A few tips:

  1. Do each exercise for 20 sec
  2. Rest for 10 sec in between.

The first time you try, do 1 round. If you get tired after 5 exercises, then have a 30sec rest before the next set of 5. As you get better you can do up to 4 sets of each exercise and then have a slightly longer rest in between.

For example:

Exercise 1: Skipping 20 seconds, 10 seconds rest. Do this 4 times, then 30 seconds rest.

Then exercise 2: walking lunges 20 seconds, 10 seconds rest. Do this 4 times, then 30 seconds rest. Continue in this fashion.

Most importantly have fun! If you would like a copy of our exercise sheets to use for your kids, message me with your email and I’ll send them to you!

Pilates for Kids

Here’s a few Pilates based exercises that the kids can get involved in with you and have some fun. There’s so many benefits to these kind of exercises for both kids and adults. Improving strength, flexibility, balance and core strength. As well as improving your focus and the kids ability to concentrate and co-ordinate their bodies.

In this session we are going to show you how to do these exercises:

  1. Aeroplane
  2. Roll like a ball
  3. Seal Puppy
  4. Shoulder Stand
  5. Swimming
  6. Head stand
  7. Plank


So, stay tuned – here’s our kids program coming to you through facebook videos over the next week.
– Kids Balance and strength
– Kids Circuit Class

Watch our vids, join in, replay them as much as you want and let’s get our kids moving!

Miami Physiotherapy

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