Une seule minute (ou 10) pour rendre vos enfants actifs

Être actif ne se limite pas à passer une heure dans une salle de gym ou à l’entraînement de soccer. En fait, des études démontrent qu’il est possible et même bénéfique de décomposer les 60 minutes journalières d’activité physique recommandées pour les étaler sur la journée de votre enfant.

Cela signifie que les enfants bénéficient de leurs 60 minutes et qu’ils passent moins de temps assis, et que dès que vous disposez de quelques minutes, vous pouvez les mettre à profit plutôt que de vous arracher les cheveux pour trouver une heure de libre.

Nous avons compilé une foule d’idées parmi lesquelles vous pouvez piger selon le temps dont vous disposez. Mettez vos enfants au défi de toutes les essayer.

Si vous disposez d’une minute :

  1. Sautillez sur votre jambe droite
  2. Sautillez sur votre jambe gauche
  3. Il y a un kangourou dans mon salon! Sautez avec les pieds joints.
  4. Courez sur place en ramenant les genoux au menton.
  5. Exécutez autant de sauts avec écart latéral que vous le pouvez.
  6. Ribbit, Ribbit. Sautillez sur vos quatre membres comme une grenouille.
  7. Volez comme un oiseau! Agitez les bras de haut en bas et courez dans tous les sens.
  8. Montez et descendez les marches (en marchant ou en courant, à l’intérieur ou à l’extérieur) autant de fois que vous le pouvez.
  9. Sautez par dessus les fissures des trottoirs.

Si vous disposez de 5 minutes :

  1. Jouez à « suivez le chef de file »
  2. Jouez une version active de « Jean dit ».
  3. À l’aide d’une craie ou d’un adhésif pour les peintres, dessinez une marelle.
  4. Prenez une corde à danser. Combien de tours pouvez-vous exécuter en 5 minutes?
  5. Déhanchez-vous au son de votre mélodie préférée.
  6. Jouez à attraper la balle.
  7. Jouez au frisbee.
  8. Dévalez une colline.

Si vous disposez de 10 minutes :

  1. Faites une balade à vélo. Pédalez pendant 5 minutes et faites demi-tour.
  2. Sprintez pendant x minutes, trottinez pendant x minutes et marchez x minutes.
  3. Vous êtes en groupe? Jouez à Octopus, Red Rover ou à la Tag.
  4. Faites une promenade digestive.
  5. Choisissez une des activités des deux autres listes et exécutez-la plus longtemps.

Pour découvrir d’autres merveilleuses idées, consultez cette liste (en anglais) de « Fuel Up to Play 60 » destinée à des mini activités à l’école, mais qui peuvent facilement être adaptées pour la maison.

Pensez-y, les enfants qui utilisent déjà un transport actif pour se rendre à l’école à l’aller et au retour, pour des trajets de moins de 1 km et qui jouent quotidiennement à l’extérieur, sont sur le point d’atteindre leur cotât d’activité physique.

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