Asian friends on the swings

Do you remember how 20 minutes of recess and an hour of PE were never enough? You could play Chinese garter, ten-twenty, or other childhood games all day without breaking a sweat or feeling it the next day. Now, you struggle to get through a minute-long plank. 

While you can combat the signs of aging with healthy habits, physical fitness naturally becomes more difficult as you age. According to Harvard Health, after 25, a person’s maximum attainable heart rate declines by about one beat per minute per year. Moreover, heart capacity to pump blood lowers to five to 10 percent per decade. TLDR: your diminished aerobic capacity can cause fatigue and breathlessness much faster. 

You might also be overlooking another factor: fun. Childhood games never felt like work, which, perhaps is why you didn’t mind doing them despite the physical exertion (seriously, remember defying gravity with Chinese garter?). Numerous studies have explained that this is why Zumba sessions are ideal introductions to physical fitness. It’s pleasurable.

So, if you’re looking to get into physical fitness, here are some gateway workouts inspired by your favorite childhood games.

Stomp on a Trampoline

Trampoline exercises are low impact, which means you can do them often. You can use it as a full-body workout or integrate in an existing fitness plan.

As far as exercise equipment goes, a trampoline is compact, affordable, and versatile. Beginners with a mini trampoline can opt for rebounding, a cardiovascular exercise where you do light and tight jumps. If you have space and enough practice, you can perform more difficult routines on a bouncier, outdoor trampoline. You can check out YouTube or online fitness groups for programs. Or, you can do a Goldie Hawn and just freestyle it! 

Trampoline sales may have risen since the onset of lockdowns, but the benefits of trampolining have been known for decades. In 1980, NASA published a study in the Journal of Applied Physiology showing how rebounding exercises are 68% more efficient than jogging. It’s also low impact, which means it’s easy on the joints so you can do it often.

Shake It Off

Got rhythm? Give hula-hooping a try. In 2011, a study by the American Council on Exercise revealed that half an hour of continued hooping has similar cardiovascular benefits as half an hour of boot camp, kickboxing, or dance. While a hula hoop workout is primarily aerobic, it can also engage your core, glutes, calves, and more. It also benefits your posture, especially if you’ve been sitting at a desk all day. 

A 2015 study in the Journal of Strength and Conditioning Research also suggested that regular hula-hooping can reduce waist and hip girth, plus redistribute body mass.

Take this childhood game to adulthood by using weighted or smart hoops, which you can buy anywhere. Pop in your favorite workout playlist, rotate your hips for about 30 minutes and you’ve got a workout! When you’re still finding your groove, you can split this into 10-minute intervals throughout the day. However, make sure to stay fresh and sweat-free if you plan on doing a power shake during work breaks. Rexona 3-in-1 Deo Powder Peppermint Cool can protect you from odor, perspiration, and jabar all day. Just apply it on sweat zones like your armpits, back, and feet.

Gather Your Friends for Some Dodgeball

Dodgeball gives you physical, social, and mental health benefits.

You don’t need to have seen the 2005 Dodgeball: A True Underdog movie to understand that this favorite gym activity demands some serious stamina. The rules are simple: two teams try to eliminate players by throwing balls at them. Your team wins when the other has no players left. 

Extensive research confirms that dodgeball is a great form of anaerobic exercise because you sprint for brief periods. It burns calories, lowers blood pressure, and improves circulation.

Not only does dodgeball help you develop skill-related fitness components, such as balance, power, accuracy, agility, and speed, it can also improve your reflexes and even your sense of strategy. And you reap the physical, mental, and social health benefits of being in a team sport too. A 2013 study in the International Journal of Behavioral Nutrition and Physical Activity revealed that team sports build confidence and encourage trust. Meanwhile, research by the University of Kansas shows that those engaged in group physical activities are better decision-makers and collaborators. 

When you’re in the heat of competition, keep your cool with Sunsilk Naturals Watermelon Freshness Shampoo. This micellar shampoo cleanses and nourishes your hair and keeps you refreshed and calm with watermelon and mint. 

Get Jumpy

The benefits of jumping rope are well-known. It’s a space-saving exercise that’s low impact yet effective. Skip the basic grade-school skipping and level up with crisscrosses, side swings, double swings, or alternate hops. You can also add ankle weights or use heavy ropes to increase difficulty.

Like most childhood games, using a jump rope can be a messy experience – dust and dirt flying everywhere and clinging to your sweat. After your exercise, give your skin some TLC with Dove Care & Protect body wash. It has Camellia sinensis and Anti-bac technology to wash away 99% of bacteria while still moisturizing your skin. 

Think childhood games are a thing of the past? Walk through memory lane and burn some calories with these fun exercises.