It’s family night and the board games are spread out across the kitchen table; Monopoly, Yahtzee, Boggle, Backgammon, and Trouble to name a few. All these games have one thing in common; they all require a “roll of the dice” to play. After hours of sitting and playing these games, your body and brain become lazy and lethargic. IT’S TIME TO MOVE YOUR MUSCLES! Take the set of dice and come along with me to find out how to engage in a family fun exercise session!
[1]
Here’s How to Play
- If you’re playing with younger children, show the child the dots on the dice and teach them how to count the dots.
- One player will start the game by rolling the dice.
- As a group, count all the dots on both dice.
- The group must perform a certain exercise for the number of dots shown on the dice.
- Make sure all family members have had a turn to roll their dice.
Some exercise examples may include:
- run up and down the driveway
- hop on right then left foot
- arm circles
- jump rope
- Rise to the Challenge
- jumping jacks
- sit-ups
- push-ups
- planks
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Has a family member been actively involved in sports or recreational activities? Well, here are some creative dice ideas to
Rise to the Challenge:
- For example, if the dice adds up to 6 dots, the child is challenged to shoot 6 back-to-back basketball foul shots.
- If your child enjoys hockey, challenge them to shoot the puck into the net consecutively the number of times shown on the dice.
[3]
Using a beach ball, see if the family can strike the ball up in the air continuously without it touching the ground the number of times shown on the dice.
Do you play soccer? No problem, how about keeping the soccer ball in the air!
Bowling? Use empty 2-liter pop bottles as bowling pins and any medium size ball to challenge the family member. Can you knock down the amount of bottles as shown on the dice in two rolls?
MODIFICATIONS
If you prefer exercising in your wheelchair or a chair with armrests, here are some exercises you may use to participate in this game:
Chair dips –place hands on the armrests. Lift the body as a unit and lower back to the seat. Repeat according to the number of dots shown on the dice.
Leg raises – Extend the leg alternating right and left
Knee lifts – lift bent knee up towards the chest alternating right and left
Hand pushes with a partner
Arm circles – circle arms around
If you have weights (food cans or water jugs work great!) at home, use them to do arm curls – start with your hands at your legs with palms facing up holding the weights. Lift forearms towards the chest so that the weights are facing the shoulders
Come up with your own list of exercises!
Be creative and pick exercises you are most familiar with as well as new ones you would enjoy doing!
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This post originally appeared on our May/June 2021 Magazine [19]