WORK IT, BABY
outdoorS
Hong Kong trainers share their kids’ favourite workout routines With gyms closed, playgroups cancelled and social activity at an all time low, it’s no wonder that Hong Kong kids are struggling to burn excess energy. We look to two Hong Kong fitness fanatics and find out how they’re keeping their kids active during lockdown (and staying sane in the process).
ANDREA RAMÍREZ Owner & Head Trainer at AndFit HK @andfithk
Can you recommend some home exercise routines for kids?
Tell us about your family routine? Peng Chau offers a relaxing laid back lifestyle. My son wakes around 8am. We have breakfast and set an intention for the day. An active morning is important so we’ll take a walk to the beach, or around the island and after lunch we’ll schedule a playdate. We have a small boat in Sai Kung and so weekends are all about adventures on the water, swimming and recharging with friends.
How do you keep your three-year-old active during lockdown? I get Matteo involved in my own exercise routine. I’ll put a mat on the floor and start doing some simple movements. He can’t resist copying me. We also spend a lot of time playing together. I let him create a game and I’ll follow his lead. Matteo is a climber and likes risky stuff so instead of saying ‘no’, I engage with him so that he can do these activities safely.
HIIT and Tabata routines specifically for kids are a lot of fun and easy to do. Play some energising music and challenge the kids to a little fitness routine. For example, Matteo and I will run as fast as we can for 20 seconds and when music stops we will kiss or hug. Or take it outside, try going for a jog together and challenge the kids to find a special flower or leaf along the way.
What are the best pre and post workout snacks for kids? Pre workout: Kids need an energy boost so carbohydrates are perfect. Try a healthy cookie, toast with honey or a granola bar. I strongly recommend homemade foods where possible to control sugar levels. Post workout: After exercise, protein is important to help sustain energy levels. Milk, yogurt, an organic shake, half a turkey sandwich, or peanut butter with crackers are all good options.
And post lockdown, what activities do you recommend? Come to AndFit as a family and sweat together. Also, take advantage of Hong Kong’s fantastic hikes and parks. Play with your kids outdoors, go swimming, take them camping for the day. Outdoor activities benefit the whole family immensely. andfithk.com
EXPAT PARENT | 15
