Today we celebrate the UN’s International Day of Sport for Development and Peace, a time when we reflect on the powerful impact sport can have on promoting equality, peace, and development around the world.
This year we are all facing the COVID-19 pandemic, with international leaders are calling for people to stay home and physically distance themselves from others to prevent spreading the disease.
For those of us in the sports world, this means losing our access to gyms, workout groups, school athletics, community centers, and other places we may usually go to in order to stay active and healthy.
The United Nations, the World Health Organization (WHO), and FIFA have together launched a campaign “to encourage people to be #HealthyAtHome as the world comes together in the fight against COVID-19, today and every day.”
There are many exercises we can do at home to help keep up our fitness levels during this time. We have compiled a list of websites offering tips on at-home exercise. As always, experts recommend you consult your physician prior to beginning any new exercise regimen or workout.
To see more posts from participating groups and organizations, search social media using the hashtags: #HealthyAtHome and #BeActive.
STAY HOME: ACTIVITIES FOR BABIES
How We Montessori has assembled some great activities for families who are unable to rely on daycare during the COVID-19 pandemic to help develop their baby’s gross motor skills and keep them active.
The post includes helpful illustrations portraying baby movements, such as rolling, crawling, standing, and walking, plus a useful graph showing baby’s age in months and associated psycho-sensory motor achievements.
For parents who want to keep track of their baby’s milestones, the CDC has developed a milestone tracking app you can download for free: https://www.cdc.gov/ncbddd/actearly/milestones-app.html
Stay Home: Activities for Kids Ages 2-4
Active For Life has created a comprehensive list of 49 activities to do with kids ages 2-4. Nearly all of them can be done at home, and most of them require little to no supplies or equipment. These games and activities promote balance, strength, hand-eye coordination, gross motor skills, and more. See their list of active games for kids, ages 2-4 here.
Our favorite activities:
- Egg and Spoon – Give kids a spoon and have them balance a hard-boiled or plastic egg from one point to another either indoors or out. How quickly can they go?
- Avoid the Shark – Cover your living room floor (the shark-filled ocean) with foam floor tiles or towels (taped to the floor with painter’s tape) and have your child jump from one to the next without getting nabbed by a shark. (Great for imagination building, too!)
- Jump in the Sprinkler – Set up a sprinkler in your yard and have your kids either jump through using animal movements or dance through. This is a timeless classic!
STAY HOME: ACTIVITIES FOR KIDS
COVID-19 has been tough on kids, too. Suddenly they are unable to see their friends and classmates, can no longer participate in sports, and are having to adjust to remote schooling. It’s a lot!
Since we aren’t all P.E. teachers, here are some ideas to help your kids burn off energy, stay active, and keep those exercise endorphins going:
- Qalo: 12 At-Home Workouts to do With Your Kids
- Mommy Poppins: 25 Exercise Games and Indoor Activities to Get Kids Moving
- Parents.com: 16 Strength-Training Exercises For Kids
- Little Bins for Little Hands: Fun Exercises for Kids
STAY HOME: ACTIVITIES FOR PEOPLE WITH DISABILITIES
COVID-19 and social distancing present unique challenges for people with disabilities. While many folks who have a disability would say social isolation is a common experience for them, that doesn’t make it any easier. Some people with disabilities work with caregivers and assistants to maintain a consistent daily routine, some rely on the emotional and physical support offered by community centers, and others follow a physical fitness regimen at a local gym that they may no longer be able to access.
We’ve assembled some links that provide ideas for people with disabilities for staying active on staying active while at home:
- Disabled Sports USA – #AdaptAtHome (calendar of live and recorded adaptive fitness classes)
- Christopher Reeve Foundation: Video Series – Tips for Staying Fit
- National Health Service – Fitness Advice for Wheelchair Users
- Department of Education – Exercise for Older Adults with a Disability (PDF)
- Christopher Reeve Foundation: Gardening from a Wheelchair
- Special Strong: Top Special Needs Exercises
- American Parkinson Disease Association – Exercise at Home
STAY HOME: ACTIVITIES FOR ADULTS
Whether you have LOTS of time on your hands right now or you’re juggling work, remote learning for your kids, and regular household life, staying active is critical. Not only will it help keep you healthy and strong, but it also does wonders for mental wellness — something we should all be especially mindful of during this time of social distancing.
Here are some links to help get you started on developing an at-home fitness routine:
- Ace Fitness: Top 25 At-Home Exercises
- Self: The 12 Best At-Home Workouts You Can Do Without Any Equipment
- Men’s Health: 21 of the Best Exercises for Beginners to Try At Home
STAY HOME: ACTIVITIES FOR SENIORS
While every group is affected by the coronavirus pandemic, senior citizens may be the most impacted. Health officials list this age group as the most at risk of developing COVID-19, and seniors are finding themselves more isolated and lacking access to resources that previously helped them maintain physical and mental wellness.
If you are a senior, or if you’re concerned about your parents or grandparents, keep in mind that gentle exercise can be helpful during this time. As we mentioned earlier, it is critical to check with your physician before starting any new exercise program or changing your current fitness plan. Many doctors are now offering video meetings, and some may be able to offer medical advice over the phone.
Here are some links to senior-safe physical activities:
