Squatting Stuffers and Two Minutes of Movement: A Reasonable Guide to Holiday Movement

Two Dynamax medicine balls, one white and one red.

Squatting Stuffers and Two Minutes of Movement: A Reasonable Guide to Holiday Movement

Recommended by Eric Chessen, M.S, YCS

If I were entirely out of touch with reality and pompous enough to sit here at my computer desk (which I can only do for about twenty minutes at a time before pacing around or lifting one of the heavy things I keep in my home office), and suggest you have a half-hour-to-forty-five minutes free and clear for family movement time during the holidays, it would be right and proper to print this article out so you could add it to fireplace as kindling. You’re busy. The holidays are busy. And can be stressful. So here’s my plan; a few cool items that can be used anytime and just about anywhere, along with a few 1-2 minute exercise activities that can be performed as a break from the craze of the holidays or a break from reality.

Dynamax Medicine Balls Another essential in Autism Fitness programming, the Dynamax balls are soft, easily catchable, and very tough. We use these for squatting, a variety of different throws (push, overhead, scoop), frog hops, and overhead carries.

Sandbells Throw them; press them; carry them; squat with them. Sandbells are versatile and can be used at any ability level. Hyperwear Sandbells have been a cornerstone of my equipment list for almost a decade and all of my Autism Fitness athletes use them.

Gorilla Gym For a long time I wanted a youth-friendly pulling/ climbing unit that was sturdy, safe, and could be used in the house. Pulling and climbing are tremendously beneficial activities for developing motor planning, trunk stability, upper body and grip strength. The Gorilla Gym also features a bunch of cool attachments for climbing, swinging, and other monkey business.

Okay so you have two minutes, maybe three but definitely not four. Here are some movement breaks that you and the family can take. I get points for rhyming there.

Bear walk + Jumps

Step 1: Everyone in quadruped (fancy way to say knees and hands on floor)!

Step 2: Knees up and bear walk into the next room

Step 3: Stand up

Step 4: Jump forward 3 times

Family Sandbell Slams

Step 1: Set up a designated target on the floor. Options include a spot marker, bullseye target, or fruit cake

Step 2: The first participant raises the Sandbell (suggested 2-6lb) and throws it down on the target

Step 3: The participant picks up the Sandbell and hands it to the next person

Step 4: Repeat 2-3 times

Step 5: Laugh and feel alleviated of that pent-up stress

Dynamax Ball partner Push

Step 1: Each partner stands on one side with palms on the Dynamax ball

Step 2: “Push” partner begins pushing the ball and partner walks backwards

Step 3: Switch roles after 8-10 steps

Sandbell Stackers

Step 1: Place 3-4 Sandbells or bean bags in a pile (a spot marker or colored plastic circle works well for this)

Step 2: The first participant carries each Sandbell/bag to a designated spot marker, circle, or other place on the opposite side of the room and stacks them up

Step 3: Once the first participant is finished, the next player goes

Frog Hop Race

This can be performed with or without a Dynamax ball.

Step 1: Start in squat position with elbows between legs

Step 2: Jump forward to designated finish line (colored cones work well here)

Overhead Walk (race or turning cleaning into halfway fun)

Step 1: Pick up 1 item (Sandbell, ball, large box)

Step 2: Raise overhead and carry to designated spot

Step 3: Bonus: Bear walk, crawl, or frog hop back to starting spot

Step 4: Repeat until bells, boxes, or balls are completed

Star Jumps

Step 1: Start in standing position with elbows close together and knees bent

Step 2: Jump up and extend hands and feet, legs and arms to become a human star

Step 3: Repeat 3-5 times

Now take any of the activities listed above and create your own 1-2 minute combinations. Start with star jumps and finish with Sandbell stackers, or perhaps start with bear walks and end with Sandbell slams. Now, of course, I am biased in saying that physical activity can be included during the holiday. Try it once or twice and let me know how it goes in making things a little more fun or at least slightly interesting during this busy, busy time of year.

Eric Chessen, M.S., is the Founder of Autism Fitness. An exercise physiologist with an extensive ABA background, Eric consults with families, educators, and fitness professionals around the world. Eric works with his athletes in the NY metro area and is the author of several E-books. Visit AutismFitness.com for more information.

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This post originally appeared on our November/December 2015 Magazine

Squatting Stuffers and Two Minutes of Movement: A Reasonable Guide to Holiday Movement

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