The amount of walking and running our kids usually engage in during the normal school days before the lockdown started is underestimated while we are stuck here at our homes. Even their constant jumping around for the continuous 10-15 minutes appears too much for us. But imagine, all that running around the block, getting into the school bus, running in through the gates and to the class, engaging in different classroom activities, playing along with their other classmates, the lunchtime chaos, sports classes and games, running around after school, coming back home, going out to play in the evening for more than an hour, getting back home, walking around the dinner time, and finally getting to sleep. All these activities are not happening anymore and the kids are stuck at home with their over-preserved energy.

Primary school girls walk about 11,000 to 12,000 steps and the boys walk about 13,000 to 15,000 steps a day. And this data is usual for the kids. It is not like they intentionally try to reach up to 10,000 steps a day target using a smartwatch or something like adults do.

Controlled studies of cadence tell that 30 minutes of walking in 10-15 years old kids produces about 3300 to 3500 steps or 6600 to 7000 steps in 60 minutes of walking. But then, do our kids get enough chance to walk or run around that much in the house without getting scolded by us to sit quietly?

We need to ensure that kids get enough amount of physical activity as it is important for their overall growth as well. Their cells, organs, and all the body parts undergo a constant development while they are at school. And therefore, it becomes our responsibility that the growth of our kids does not suffer during this pandemic. Take their time off from online classes, TV, or mobile phones and get them to increase their heart rate through exercise.

In fact, work out along with your kids so you both can stay motivated. If possible, try building an exercise routine with the whole family to make it even more fun. You can put on some video on YouTube and engage in a physical activity altogether. From yoga to cardio, aerobics, stretching, jumping, squats, planks, or even dancing. You can also challenge yourself with Zumba dancing with the help of online videos even if you are not very good with doing the right dance steps.

It is important to bring consistency to this routine. If you set a particular time for these activities, you’ll probably remember to do them every time. Making it a fun routine with your family will make your child look forward to that particular hour of the day. It can be set while you want to take a break from your work in the afternoon and get refreshed for the rest of the day, or during clichéd morning hours, or even in the evening when everyone is preferably in a playful mood.

Take help from your kids in the cleaning activities, watering plants, and running errands around the house. Use the staircase often for some or the other reason. Play hide-n-seek, skipping, pakdam pakdai, or even cricket at home. Just make sure that you and your kid keep on doing any physical activity for the whole week long.