Spooky Kids: Fitness Game to Boost Bone Density
Stronger Skeletons
Spooky-THEMED Fitness Activities to Boost Bone Density IN KIDS
Having strong bones is a key component to overall wellness, and we get to set the foundations for kids to have strong skeletons through our kids fitness programs.
According to research published by the Journal of Bone and Mineral Research, physically active children had higher bone density and greater strength compared to their less active peers.
During childhood, bones are constantly growing and changing. When kids get active, the physical activity stimulates an increase in bone cell production, which in turn, builds stronger bones. This is a critical time during development to expose kids to different types of activities that will help increase bone density, and set the foundations for strong bones.
It’s not just any kind of activity that accomplishes this - kids need high-impact, weight-bearing exercises (such as running, jumping and weightlifting) to increase density, and help decrease fracture risk.
A series of articles in the Journal of Pediatric Orthopaedics have also revealed that children who participate in weight-bearing exercises tend to have greater bone density than those who don't, with increased bone density among participants engaging in higher-impact activities like gymnastics and soccer being particularly evident.
As kids fitness instructors, we can use this research to help us design purposeful programs, and promote healthy bone development by choosing games and activities that expose children to weight-bearing exercises and other bone-strengthening activities.
IN HONOUR OF THE SEASON, HERE ARE 5 SPOOKY ACTIVITIES AND GAMES YOU CAN PLAY TO BUILD BONE DENSITY AND KEEP KIDS ACTIVE THIS OCTOBER
Jumping - Spider Tag 🕷️🕸️
Create a “Spider” by attaching 8 pool noodles to a hula hoop. The only way to move around is to jump with two feet. One child holds the hoop around their waist and tries to tag the other kids. When they get tagged, the children must balance on one leg with arms up and elbows bent, (like they are stuck in a spider web). Last person running gets to be the spider for the next round.
Hopping - Zombie Tunnel 🧟
One or two kids are on the edges of the room, equipped with hula hoops (or balls).
The rest of the group attempts to move across the room without getting hit by an object (hula hoops are kicked flat against the floor, balls are rolled on the floor). If you get hit, that leg becomes ‘infected’ and kids have to hop, holding their arms out in front of them stiffly (like a zombie) the remainder of the game. If they get hit twice they sit on the floor in the game area with both (zombie) arms out, and can touch the legs of anyone coming near them to turn them into zombies
Running - Witches’ Brooms 🧙♀️
Each child is given a pool noodle ‘broomstick’ to ride. Running through the space, the group follows commands given by the instructor.
“Fly” - walk (or run) through the space
“Flock of Bats” - jump over them
“Winds to the East - Winds to the West” - zag zag left right
“Tornado” - spin around
“Rain” - run low and slow
“Sunny Day” - Freeze (witches don’t fly during the day)
“HALLOWEEN!” - Freestyle (fly anywhere)
Rolling - Rolling Pumpkins 🎃
In groups of 3, kids move around the space in a locomotor pattern you call out. Instructor calls out a number (2-10). When the number is called out, one person from the group remains standing, and the other 2 lie on the floor. The person standing must jump over the other group members, completing as many jumps as the numbers that are called out by the instructor. The jumper must jump at least once over each person, but can jump over one person more than the other (the kids figure it out by communicating). The groups rotate the person who jumps over the others each time.
Balancing - Ghosts in the Cemetery 👻
One person (the Owl) at one end of the space, and all others line up across the room. The goal is for the Ghosts to get from one side of the cemetery to the other by moving as slowly and quietly as possible, without being ‘spotted’ by the Owl. The Owl begins with their back turn to the group. At any time, the Owl yells out “WHOOOO is there?” as they Jump and turn around, trying to spot a moving ghost. If the ghost is spotted moving (or making noise) they go back to the starting line begin again. The first ghost to cross the room becomes the Owl.
Try out one of these bone-boosting games and share them with us by tagging @pl3yfitness