Exercise with Your Child to Deepen Your Bond

woman daughter son exercise jogging riding bike skating in park
by Blisspot Wellbeing

Adults spend as much as 50 to 70 percent of their day sitting down, which is of little surprise given the majority of adults spend their day sitting down, behind a computer. What is of surprise, however, is the alarming fact that children spend 60 percent of their day sitting down!

To help your child become more active, it is important to increase your time with them and be active together. Kids observe and pick on your habits more than you think and working out together will ensure mutual commitment.

Try to set the goal of participating in medium to high intensity exercising for at least half an hour a day, taking 5 to 10-minute break between exercises. Also, make sure to use a yoga or exercise mat. This will reduce the risk of potential injuries.


The habits you learn from your parents shape the life you lead

Thomas C. Corley


Mama Bear, Papa Bear, Baby Bear

  1. With knees slightly bent, bend over and place your hands shoulder-width apart on the floor, so that your body is in the shape of an inverted V.
  2. Walk your hands forward until you are in a plank or pushup position.
  3. Then, walk your feet forward, toward your hands, until back in the inverted V position.
  4. Repeat by again, walking your hands forward to the plank position.
  5. Repeat ten times.
  6. Your baby will mimic and bear crawl next to you with their bottom in the air.

Benefits: builds muscle strength and beneficial for movement for baby, while for mum or dad it works upper and lower body, chest and core.


family running


Swinging Sixpack

  1. Head over to the park, a gym for little ones, or anywhere that might have a safe swing for both baby and you.
  2. Put your baby in the swing and encourage her to pump her legs for momentum.
  3. Kneel on the ground and hold the swing securely in both hands.
  4. Shift your weight forward, slowly pushing and controlling the swing with your core and extending your body forward and as far out as you can.
  5. Slowly return to an upright position, all while engaging your abs and encouraging your baby to keep pumping their legs to move the swing.
  6. Repeat until you feel the burn!

Benefits: builds up leg muscles and is beneficial for crawling and walking for baby while for mum and dad it builds up core, arms and chest strength.



  1. Lie on the ground in a sit-up position and sit your baby on your waist.
  2. Keep your hands on your baby’s waist as you raise your bottom and waist up from the ground and then back down, in a bouncing motion. Your baby will bounce, wiggle and work to balance on your waist.
  3. Repeat ten times.

Benefits: helps balance and beneficial for movement for baby while for mum and dad it strengthens the gluteus muscles.


dad and child yoga


Emotional Benefits

It is so important to teach and demonstrate to your child ways to stay active and healthy, to ensure they develop a healthy mind and body. By exercising together, you do so in a way that simultaneously allows you to further develop the bond with your child.


Physical Benefits

Regular physical activity helps with the development of strong and healthy bones, joints and muscles. In engaging in exercise from a young age, children will also develop their interpersonal skills, enabling them to participate in team-oriented sports during their childhood and adolescent years with ease.


Want to connect with your child further? Why not try cooking with them too.

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