Tag Archives: Box

Holiday exercise

Quick and easy exercises that can be done anywhere!

Whilst on holiday I don’t generally make time for the gym. I do however try to do little things just to keep active. Pending where your holiday or what your doing, these exercises can be don’t in your hotel room or at a local park.

If we are somewhere with swimming facilities, I’m always swimming with my 2 little ones. Not doing ‘laps’ but general playing with them, treading water, swimming races etc. this is an ‘incidental exercise’ (I have previously posted about incidental exercise).

Key to these are to always hold in your tummy – this activates your core muscles which also help with good posture.

3 X Plank for 30 seconds rest 10 seconds
– You can do this on your knees or toes pending your fitness ability. Get into the ‘push up’ position with your elbows directly below your shoulders, you can clasp your hand’s in front if you like or have your forearms crossed. Keep your knees / toes approx the same width as your hips. Keep your back straight. Hold your tummy in tight and keep he whole body still.

3 X 20m Walking lunges
– keeping shoulders back and your tummy in, take a step into a lunge position, keeping your knees at apex a 90 degrees angle, then pushing up from the front leg and taking the next step forward again into a 90 degree angle remembering to keep your back straight and core activated. Repeat until you have done approx 20meters. You can do 10 steps one way then 10 back if you are space confined. Walking lunges use your thighs and bottom, which are larger muscle groups therefore a very effective workout.

3 X set 12 Squats
– keeping your back straight, tummy in and shoulders back. Have your knees a little over shoulder width apart. Knees and feet slightly turned out. Pretend your going to sit into a chair controlling the movement down slowly, hold this position at 90 degrees and slowly come up. When coming back up squeeze your bottom in. Again using the thighs and bottom, core.

3 X sets laying bike
– laying on your back, bring your knees to a 90degree angle, feet raised from the floor (imagine a box under your calf muscles and up against your bottom. Slowly straighten one leg out at a time and hold your tummy in, lowering the leg to approx 10cm off the floor. Rotating each leg. Repeat until you have done 10 each side. Rest 30 seconds then repeat until you have done 3 sets on each leg. You can also rest your hands under the lower part of your back to help stabilise if needed.

Remember that all exercise should be done using care. If your in pain at all or during and movement, stop. (Bad hurting not lactic acid burn) You should also speak with a doctor if you suffer any injuries prior to any exercise.

Also remember that walking is great exercise. Whilst we are on holiday I quite often walk over taking a bus or taxi. It gives me fresh air, I get to see the ‘sights’ easier and more freely and pushing a pram is extra weight therefore added resistance, especially up hills.

Inexpensive games for babies & toddlers!

Fun inexpensive games for babies and toddlers.

Baby Games Idea #1: Peekaboo

Peekaboo is an easy and inexpensive game that will provide hours of fun for your baby. With younger babies, try hiding your face behind your hands, that way they she still knows you’re there. You can use fabrics and materials to cover your face too. In time, your baby will learn to pull back the fabric to find you. As they get older and begin to understand object permanence, you’ll be able to leave the room and jump back in shouting “Peekaboo!”. Funny faces and voices add extra layers of enjoyment to this game. My little guy loves this and plays it around corners in our home and out in the garden hiding behind plants etc. it’s a great game for all ages.
Baby Games Idea #2: Where Has Toy Gone?

This game can be played with any toy, it doesn’t have to be big nor small, perhaps your little ones favorite toy. Take the toy and display it for your baby, then take some material and cover up the toy. Then try and find it again. This game teaches your baby about object permanence. As your baby grows older, they will begin to understand that objects still exist, even if she can’t see them. When they have worked this out, they will start to pull back the material to find the missing toy. They may even hide the toy for you to find too.

Baby Games Idea #3: Sensory Time

This game can be altered and repeated as many times as you like. All you need is a muffin baking tray, and a handful of objects to put in it. Be careful not to choose anything small that could be a choking hazard. You don’t need to buy any fancy objects for this game, just everyday items from around your house will do. Empty toilet rolls, dried pasta, frozen peas, large beads, leaves from the garden, washing up sponges, ping pong balls and plastic spoons would all make great items for this game. Simply divide your chosen items amongst the muffin tray, and let your baby explore. Your baby will enjoy mouthing, touching and moving the items about.

This is all about taste, sight, touch and smell. They will also learn about putting things inside other things and size difference etc.

Baby Games Idea #4: Splash Time

This game is suitable once your baby can sit up unaided, or you can play it earlier with the assistance of a bath seat. Firstly you need to set up a splash pool. I have one of those half shell pools from bunnings. Make sure the water is the correct temperature for your baby. You don’t want it too cold not too hot. This Gould also be a great game for a warm day. Provide a selection of pouring containers and water toys. You may have some bath toys already, or you could use empty plastic containers and bottles. Teach your baby how to fill and empty the containers, how to splash and how to enjoy the water. Make sure the water stays warm so that your baby doesn’t end up miserable because the water has turned cold. If using a paddling pool, make sure your little one is adequately protected from the sun (preferably by being shaded).

Baby Games Idea #5: Feel This

This game is great for younger babies, and can be adapted for older babies who might like to hold the objects themselves. Babies love exploring new things, and this game focuses on their sense of touch. You’ll need a selection of different textures for them to feel. Feathers, silk scarves, sponge and bubble wrap are all suitable suggestions. For younger babies, gently drag the fabrics across her body and talk to her about what you’re doing. Explain that things feel soft or squishy, so she can start to understand the meaning of different words. For an older baby, explore the objects yourself and let your little one copy. We started this at gymbaroo and although my little guy is almost 2 he still loves exploring new feelings.