Conseils pour être plus actif, 10 minutes à la fois

Vous pouvez être actifs en famille tout au long de la journée sans équipement particulier et sans avoir à trouver de temps libre.

En intégrant des moments d’activité physique amusants dans votre routine quotidienne, vous découvrirez que vous êtes plus actifs pendant la journée.

Voici quelques petites idées pour inclure l’activité physique dans votre routine quotidienne :

Routines du matin et du soir : 

1. Dansez ensemble. Rendez amusants la préparation des repas, le dressage de la table et le lavage de la vaisselle en mettant quelques-unes de vos mélodies familiales préférées (ou essayez notre liste d’écoute avec 57 chansons).

2. Profitez du moment du brossage des dents pour lancer un défi à l’équilibre. Donnez à votre enfant un défi en lui demandant de se tenir en équilibre sur un pied pendant qu’il se brosse les dents, puis d’alterner les pieds lorsqu’il change de côté avec la brosse à dents.

3. Ralentissez et étirez-vous. Commencez votre routine avant le coucher dix minutes plus tôt et suivez un programme de yoga en ligne pour enfants, ou faites vos propres poses pour vous détendre ensemble.

Pendant la journée : 

4. Jouez dehors. Dessinez une marelle sur votre trottoir pour vous entraîner à compter ou choisissez l’une de ces activités ludiques avec des craies.

5. Apprenez en bougeant. Lisez les mots à vue en plaçant des cartes de mots sur le sol et en faisant semblant que ce sont des pierres dans un ruisseau. Lorsque votre enfant saute sur une « pierre », demandez-lui de dire le mot à haute voix.

6. Faites de la lecture une activité ludique. Lorsque vous lisez ensemble, choisissez un « mot rigolo » qui se répète tout au long du livre (par exemple « dindon », « hippopotame », etc.) et associez-le à une action drôle (par exemple battre des ailes comme une dinde, taper des pieds comme un hippopotame, etc.). Ensuite, faites le mouvement ensemble dès que vous tombez sur le mot.

7. Allez faire un tour dans le quartier. Faites une promenade en famille dans le quartier.

8. Faites une « pause cerveau ». Si vous travaillez et que les enfants suivent des cours à la maison, réglez une minuterie pour vous rappeler de faire une « pause cerveau » chaque heure ou deux. Levez-vous de votre bureau et invitez votre enfant à jouer à un jeu de base-ball avec une balle en chaussettes, à taper dans un ballon à l’extérieur ou à mettre de la musique et à danser ensemble.

En faisant le ménage :

9. Transformez les travaux de rangement en une activité amusante. Réalisez une activité comme le « Ménage en 10 minutes ! » Réglez une minuterie pour 10 minutes et encouragez votre enfant à utiliser autant de mouvements différents que possible (par exemple, sauter, bondir, rouler, grimper, ramper, etc.) pour se déplacer d’un endroit à l’autre tout en rangeant des objets.

10. Réalisez une course à relais pendant que vous faites la lessive. Invitez votre enfant à faire une course pour ranger des groupes d’objets (par exemple, toutes ses chaussettes, etc.) avant de revenir pour le groupe suivant (faire la lessive n’a jamais été aussi amusant!).

Vous cherchez d’autres idées géniales pour que votre enfant soit actif à la maison? Consultez cette recette pour une journée active à la maison !


À lire aussi :

Une recette infaillible pour élever des enfants qui adorent être actifs

49 activités physiques plaisantes à faire avec des enfants de 2 à 4 ans

10 jeux actifs avec des blocs Lego

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<span id='input_10_11_3_container' class='name_first' > <input type='text' name='input_11.3' id='input_10_11_3' value='' aria-label='Prénom' aria-required='true' placeholder='Your name' /> <label for='input_10_11_3' >First Name</label> </span> </div></fieldset><div id="field_10_10" class="gfield gfield_contains_required field_sublabel_below field_description_below hidden_label gfield_visibility_visible" ><label class='gfield_label' for='input_10_10' >Email<span class="gfield_required"><span class="gfield_required gfield_required_asterisk">*</span></span></label><div class='ginput_container ginput_container_email'> <input name='input_10' id='input_10_10' type='text' value='' class='large' placeholder='Your email address' aria-required="true" aria-invalid="false" /> </div></div><div id="field_10_1" class="gfield kid-field show gfield_contains_required field_sublabel_below field_description_below gfield_visibility_visible" ><label class='gfield_label' for='input_10_1' >Kid&#039;s Birthday<span class="gfield_required"><span class="gfield_required gfield_required_asterisk">*</span></span></label><div class='ginput_container ginput_container_date'> <input name='input_1' id='input_10_1' type='text' value='' class='datepicker mdy datepicker_no_icon gdatepicker-no-icon' placeholder='mm/jj/aaaa' aria-describedby="input_10_1_date_format" aria-invalid="false" aria-required="true"/> <span id='input_10_1_date_format' class='screen-reader-text'>MM slash JJ slash AAAA</span> </div> <input type='hidden' id='gforms_calendar_icon_input_10_1' class='gform_hidden' value='https://activeforlife.com/content/plugins/gravityforms/images/datepicker/datepicker.svg'/></div><div id="field_10_13" class="gfield gfield--width-full gfield_html gfield_html_formatted gfield_no_follows_desc field_sublabel_below field_description_below gfield_visibility_visible" ><p>Only one kid per email address.</p> <p>Active Start is for children 4 and younger.</p></div><div id="field_10_4" class="gfield field_sublabel_below field_description_below gfield_visibility_hidden" ><div class='admin-hidden-markup'><i class='gform-icon gform-icon--hidden'></i><span>Hidden</span></div><label class='gfield_label' for='input_10_4' >Age When Submitted</label><div class='ginput_container ginput_container_text'><input name='input_4' id='input_10_4' type='text' value='' class='medium' aria-invalid="false" /> </div></div><div id="field_10_5" class="gfield field_sublabel_below field_description_below gfield_visibility_hidden" ><div class='admin-hidden-markup'><i class='gform-icon gform-icon--hidden'></i><span>Hidden</span></div><label class='gfield_label' for='input_10_5' >1st Birthday</label><div class='ginput_container ginput_container_text'><input name='input_5' id='input_10_5' type='text' value='' class='medium' aria-invalid="false" /> </div></div><div id="field_10_6" class="gfield field_sublabel_below field_description_below gfield_visibility_hidden" ><div class='admin-hidden-markup'><i class='gform-icon gform-icon--hidden'></i><span>Hidden</span></div><label class='gfield_label' for='input_10_6' >2nd Birthday</label><div class='ginput_container ginput_container_text'><input name='input_6' id='input_10_6' type='text' value='' class='medium' aria-invalid="false" /> </div></div><div id="field_10_7" class="gfield field_sublabel_below field_description_below gfield_visibility_hidden" ><div class='admin-hidden-markup'><i class='gform-icon gform-icon--hidden'></i><span>Hidden</span></div><label class='gfield_label' for='input_10_7' >3rd Birthday</label><div class='ginput_container ginput_container_text'><input name='input_7' id='input_10_7' type='text' value='' class='medium' aria-invalid="false" /> </div></div><div id="field_10_8" class="gfield field_sublabel_below field_description_below gfield_visibility_hidden" ><div class='admin-hidden-markup'><i class='gform-icon gform-icon--hidden'></i><span>Hidden</span></div><label class='gfield_label' for='input_10_8' >4th Birthday</label><div class='ginput_container ginput_container_text'><input name='input_8' id='input_10_8' type='text' value='' class='medium' aria-invalid="false" /> </div></div><div id="field_10_9" class="gfield field_sublabel_below field_description_below gfield_visibility_hidden" ><div class='admin-hidden-markup'><i class='gform-icon gform-icon--hidden'></i><span>Hidden</span></div><label class='gfield_label' for='input_10_9' >5th Birthday</label><div class='ginput_container ginput_container_text'><input name='input_9' id='input_10_9' type='text' value='' class='medium' aria-invalid="false" /> </div></div></div></div> <div class='gform_footer top_label'> <input type='submit' id='gform_submit_button_10' class='gform_button button' value='Submit' onclick='if(window["gf_submitting_10"]){return false;} window["gf_submitting_10"]=true; ' onkeypress='if( event.keyCode == 13 ){ if(window["gf_submitting_10"]){return false;} window["gf_submitting_10"]=true; 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