Back in the Day
Reliving Childhood Games & Fun
There’s something magical about revisiting the games we used to play as kids. Whether you were hopping on a bike, jumping rope, or simply running around in the yard with friends, childhood games offer a nostalgic trip down memory lane while providing a fun and active experience. If you're looking for a way to reconnect with the past and enjoy some playful competition, why not dedicate a day to playing childhood games? Here’s how to do it!
Here’s How To Do It
Red Rover: Strength and Speed Challenge
How to Incorporate It: This classic game of “Red Rover” involves two teams holding hands while calling someone over to break through their line. For a fitness twist, transform this into a strength and sprint challenge. Players can take turns running at each other’s “line” (a line of cones or markers) to perform a quick sprint and see who has the strength to push through the barrier.
Why It’s Fun: It combines sprinting with bursts of energy and strength as you run and attempt to break through a “human wall.” You’ll be working on your speed and muscle power!
Fitness Benefits: Sprinting, leg power, core strength, and overall cardiovascular endurance.
2. Hopscotch: Agility and Balance Drills
How to Incorporate It: Remember jumping through squares in hopscotch? It’s a fun game that you can recreate for a full-body workout! Draw a hopscotch board on the ground (or use tape) and create variations such as hopping on one leg or jumping from side to side. You can make it a timed challenge to see how quickly you can hop through the grid without touching the lines.
Why It’s Fun: It’s easy to play and doesn’t require much equipment, but it challenges your agility and balance while bringing a smile to your face.
Fitness Benefits: Balance, coordination, leg strength, flexibility, and cardiovascular conditioning.
3. Freeze Tag: Interval Training Fun
How to Incorporate It: Turn Freeze Tag into an interval training circuit! When someone gets tagged, they must freeze until someone else “unfreezes” them by touching them. The person who is "it" can run around trying to tag others for a set amount of time. Afterward, switch up roles or take a rest.
Why It’s Fun: The rapid sprints and sudden stops mimic interval training, which keeps your heart rate up and makes for a fun, unpredictable workout.
Fitness Benefits: Cardiovascular endurance, speed, agility, and explosive power.
4. Kickball: Full-Body Fitness Challenge
How to Incorporate It: Organize a kickball match with friends or family. Kickball is similar to baseball, but the twist is that you kick a rubber ball instead of hitting it with a bat. You can adjust the intensity based on your fitness goals—whether you’re running the bases as fast as you can or practicing your kicking technique.
Why It’s Fun: It combines running, kicking, and teamwork, and it’s always great to relive the excitement of competing with others. Plus, it’s a super nostalgic game that will have you laughing the whole time.
Fitness Benefits: Leg strength, cardiovascular fitness, and hand-eye coordination.
5. Dodgeball: Agility and Reflex Training
How to Incorporate It: Set up a dodgeball game with soft balls (or foam balls) and divide into teams. The goal is to avoid being hit while trying to tag others out. Instead of the classic rules, add extra agility drills: dodge, duck, dip, dive, and dodge through obstacles or cones.
Why It’s Fun: It’s a fast-paced game that keeps you on your toes. Plus, the dodgeball challenge forces you to think quickly and act faster!
Fitness Benefits: Agility, speed, hand-eye coordination, and reflex training.
6. Limbo: Flexibility and Core Challenge
How to Incorporate It: A limbo contest is the perfect way to test your flexibility and core strength! Set up a horizontal stick or rope and lower it after each round. The goal is to lean backward and try to pass under the bar without touching it or falling. You can add a core workout by engaging your abs to maintain balance and avoid leaning too much.
Why It’s Fun: It’s a hilarious and challenging way to test how flexible and balanced you are, plus you get to compete with friends or family.
Fitness Benefits: Flexibility, core strength, balance, and coordination.
7. Simon Says: Full-Body Movement and Listening Skills
How to Incorporate It: This simple game can become a full-body workout with a little creativity! Instead of typical Simon Says commands, use exercises like “Simon says do 10 jumping jacks,” “Simon says run in place,” or “Simon says hold a plank.” If Simon doesn’t say, and you perform the exercise, you’re out!
Why It’s Fun: It engages your brain and body simultaneously, creating a fun and dynamic workout with the added pressure of paying attention to commands.
Fitness Benefits: Cardiovascular fitness, strength, coordination, and focus.
8. Tug of War: Strength and Teamwork
How to Incorporate It: Grab a strong rope and challenge a friend or group to a tug of war match. Split into two teams, and the goal is to pull the other team across a designated line. This game is perfect for adding some serious strength-building exercises.
Why It’s Fun: It’s all about teamwork and power, making it a great group activity. Plus, the competitive element makes it even more exciting!
Fitness Benefits: Upper body strength, teamwork, endurance, and overall power.
9. Capture the Flag: Endurance and Strategy
How to Incorporate It: This classic outdoor game is a great way to get your heart pumping. Organize a Capture the Flag game where two teams hide their flag, and the opposing team tries to steal it while avoiding getting tagged. You can add a fitness element by including sprints to capture the flag or using squats to “tag” an opponent.
Why It’s Fun: It’s action-packed and involves both mental and physical skills. You’ll feel like a kid again running around, strategizing with your team.
Fitness Benefits: Cardiovascular endurance, strength, agility, and teamwork.
10. Four Square: Agility and Hand-Eye Coordination
How to Incorporate It: Four Square is an awesome way to work on your agility, reflexes, and coordination. Set up a four-square grid and have a game where players bounce the ball into the opponent’s square, trying to avoid getting tagged. You can make it more challenging by using larger balls or adding more movement rules.
Why It’s Fun: It’s simple, competitive, and requires both strategy and agility to stay in the game.
Fitness Benefits: Hand-eye coordination, speed, reaction time, and flexibility.
11. Kick the Can: Cardiovascular Workout
How to Incorporate It: Kick the Can is a fun and active childhood game that can easily turn into a fitness workout. One person guards the can, while everyone else tries to kick it without getting tagged. Set a timer and go for as many rounds as you can in a set time.
Why It’s Fun: It’s an exciting, fast-paced game that keeps you moving and challenges your speed and coordination.
Fitness Benefits: Cardiovascular fitness, agility, and coordination.
Step 2: Make It an Event
Now that you’ve got your childhood games lined up, consider making the day an event. Invite friends, family, or coworkers to join in on the fun. Here are some additional tips for creating a truly memorable fitness day:
Create a Playlist: Craft a playlist with fun, upbeat songs that will keep the energy high while you play.
Set Up Stations: If you have access to a park or spacious backyard, create different stations for each game so people can rotate through.
Incorporate Challenges: Add time limits, friendly competition, or mini prizes for those who perform the best in each game.
Document the Fun: Take photos and videos during the games to capture those joyful moments.