E-News Sign Up RSS Feeds Print Share

Fitness Nutrition NBA Fit

Family Exercise | Exercise for Kids | Stretching | Workouts with a Basketball

Fitness & Exercise

Like adults, kids need exercise. Most children need at least an hour (60 minutes) of physical activity every day. Regular exercise will help children:

  • Feel less stressed
  • Feel better about themselves
  • Feel more ready to learn in school
  • Keep a healthy weight
  • Build and keep healthy bones, muscles and joints
  • Sleep better at night

As kids spend more time watching TV, they spend less time running and playing. Parents should limit TV, video game and computer time. Parents can set a good example by being active themselves. Exercising together can be fun for everyone. Competitive sports can help kids stay fit. Walking or biking to school, dancing, bowling and yoga are some other ways for kids to get exercise.

Family Exercise Activities to Try:
Mix and match these activities and create your own versions to keep it fun. Kids should try to do at least 60 minutes of activity per day; adults should aim for at least 30 minutes.

Week 1

  • Monday - Go old-school: play tag in the backyard
  • Tuesday - Hold a relay race
  • Wednesday - Play "Guess What Animal I Am?"
  • Thursday - Organize an outdoor treasure hunt
  • Friday - Go swimming at a local gym or park

Week 2

  • Monday - Hold a family dance contest: kids pick the music
  • Tuesday - Do a family challenge: see how many (wall) pushups or crunches you can do
  • Wednesday - Play catch outside or indoors with a soft toy
  • Thursday - Go to the playground and play on all the equipment
  • Friday - Take a hike or fly a kite

Week 3

  • Monday - Take the family biking
  • Tuesday - Meet at the local gym for swimming
  • Wednesday - Go to the park and play for an hour
  • Thursday - Exercise to a home exercise DVD—alternate who chooses
  • Friday - Hike or do geocaching

Week 4

  • Monday - Have a backyard relay race
  • Tuesday - Race around the neighborhood (kids get a headstart)
  • Wednesday - Take a class at the local gym
  • Thursday - Hike or go for a brisk walk
  • Friday - Set up an obstacle course: hop scotch, push-ups, crunches & jumping jacks

Back to Top

Exercises for Kids:

Week 1

  • Monday - Find a local park, and simply go for a walk!
  • Tuesday - Play Frisbee in the backyard
  • Wednesday - Visit your local basketball court or gym and shoot some hoops
  • Thursday - Discuss what sports or classes might be of interest, and look into signing up
  • Friday - Go for a bike ride

Week 2

  • Monday - Have a family game of tag
  • Tuesday - Go to a local climbing wall
  • Wednesday - Take a nature hike collecting leaves and rocks
  • Thursday - Go for a bike ride
  • Friday - Run with the family dog

Back to Top


Calf Stretch
1. Place both hands on a wall with arms extended.
2. Lean against wall with one leg bent forward and the other leg extended back with knee straight and foot facing forward.
3. Keep the heel of your rear foot on that floor.
4. Feel the stretch in the calf of that leg, and hold 15 to 30 seconds. Repeat with the opposite leg.

Quadriceps Stretch
1. Stand straight, lift your right foot up behind you, and grab your right foot with your right hand.
2. Pull your heel gently toward your butt, feeling a stretch in your quadricep (front thigh).
3. Keep your knees as close together as possible.
4. Hold the stretch for 15 to 30 seconds.
5. Repeat with the left leg.

Hamstring Stretch
1. Stand with your legs crossed and the outsides of your feet together.
2. Bend over with your rear knee straight.
3. Reach toward your feet or bring your torso toward legs.
4. Hold stretch for 15 to 30 seconds. Repeat with your opposite leg.

Groin Stretch
1. Sit with the soles of your feet touching in front of you and your knees out to the sides.
2. Move your feet as close to your groin as possible. Your knees should be as close to the ground as possible.
3. If the stretch feels too easy, lean forward, as if to touch your nose to the ground. But be careful not to overdo it.
4. Hold the stretch for 15 to 30 seconds.

Arms & Abs Stretch
1. Stand with your feet hip length apart.
2. Stretch your arms above your head, dropping your shoulders away from your ears.
3. Lean back as far as you can without hurting your back.
4. Straighten up again and lean to the left and then to the right, to stretch your sides.

Triceps Stretch
1. Bring one of your elbows across your body, towards your opposite shoulder.
2. Use your other hand to bring your elbow closer to your shoulder.
3. Hold for 15 to 30 seconds, then switch sides.

Back to Top

NBA FIT Workouts with a Basketball

Rotation and Flexion – Around the Core
- Sit on your bottom, with your feet on the floor
- Lean back at an angle of approximately 30-45 degrees to the floor
- Hold a basketball at arm's length in front of your chest
- Brace your belly button into your spine
- Rotate to one side, pause for a second then rotate to the other side, touching the ball to the floor on each side
- Repeat for your desired repetitions

Power and Speed – Chest Pass
- Stand up, holding a basketball at chest height
- Draw in your abs. Lock in your core
- Powerfully push the ball away from your chest towards a wall, 10 feet away
- Catch the ball at chest height
- Repeat for your desired repetitions

Core Stabilization – Defensive Position
- Get in a press-up position, but with your forearms and elbows resting on the floor, instead of your hands. - Draw in your abs. Lock your core
- Position both feet so they are balanced on the basketball
- Keep a straight line from your ankles to shoulders
- Hold for your desired time, up to a maximum of 60 seconds

Hand-Eye Speed Ball – See the Floor
- Standing straight up with a basketball in-hand
- Rotate the ball around your waist 15 times clockwise, then 15 times counterclockwise
- Repeat the above around your calves, then around your head

Basketball push-ups – Ball Handle
- Start in a push-up position with both hands on top of the basketball
- Tuck your chin into your chest
- Do 5-10 pushups focusing on keeping your chin tucked
- Repeat for your desired repetitions

Back to Top