Grandparents And Grandchildren: Fun Ways To Stay Active Together

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Grandparents and Grandchildren: Staying Active For Healthy Aging

There is much growing research on the benefits of the relationships between grandparents and grandchildren. Staying active and engaging in daily physical activity is so vital at any age. Finding activities that you can do with your grandchildren can be a wonderful experience. There are so many ways for everyone involved to have a fun and enjoyable time. Before we dive into some simple ideas, you may be interested in this research on the human life and physical activity:

The active grandparent hypothesis: Physical activity and the evolution of extended human healthspans and lifespans | PNAS

We all know that physical activity is important across the lifespan. Of course, it can sometimes be hard to fit that physical activity in (or get motivated for that matter). That is why I love simple and accessible activities that we can incorporate into our day and maybe even have some fun along the way. If you are interested, here are the current recommendations for physical activity:

Physical Activity Recommendations for Different Age Group

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However, if we have mobility or health issues, it can be frustrating to not be able to participate in the activities that we would like to. If you are experiencing any new difficulty with mobility I encourage you to speak with your healthcare provider to assess those issues. Seeing a physical or occupational therapist or an exercise specialist can be a great way to work towards any specific goals you may have. 

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Keep reading for some simple ideas and resources for activities for grandparents and grandchildren to help keep both the mind and the body young and engaged. You may find something that sparks your interest and gives you a whole other avenue to explore.

Simple Activity Ideas For Grandparents And Grandchildren

When it comes to staying active – there is no shortage of ideas. We can get as creative as we want here. Here are some ideas for some fun activities for various levels of activity. They are all easily adapted to various ages and abilities- and the possibilities are really endless.

  • Teach your grandchild one of your skills
  • Have your grandchild teach you something
  • Start a photo album
  • Write out your life story
  • Interview each other
  • Start a letter writing or card sending routine
  • Start a gratitude practice together
  • Make a list of things you would like to do together
  • Cook or share recipes- make a recipe book
  • Garden (outdoors if possible but there are many ways to adapt inside with herb gardens and indoor terrariums)
  • Arts and crafts (endless possibilities for this one)- I love this YouTube channel for simple drawing tutorials. It is made for kids but if you don’t think you can draw (like me) it is step by step and simple enough- and you will be surprised at how fun it is.
  • Puzzles/Games
  • Reading- Start a book club!
  • Listen to music/play musical instruments

If you are interested in taking a look here, I found some fun games for various ages that my appeal to you:

Mini Explorer Road Rally Travel Scavenger Hunt Card Game for Kids – Fun Eye Hide & Seek Found Spy Summer Camping Toys Ages 8 -12 Road Trip Car Games & Activities

Skillmatics Card Game – Guess in 10 Animal Planet, Gifts for 6, 7, 8, 9 Year Olds and Up, Quick Game of Smart Questions, Fun Family Game

Winning Moves RACK-O, Retro package Card Game

Sleeping Queens card game, Ages 8 and up

Here are a few ideas to explore for physical activities for grandparents and grandchildren, then keep reading if you are interested in trying out some fun sand simple chair yoga poses and some simple themed coloring pages that go along with them.

  • Try Pickleball
  • Go bowling
  • Mini golf
  • Take nature walks
  • Visit museums
  • Try a scavenger hunt
  • Frisbee golf

Chair Yoga For Grandparents And Grandchildren

This takes us now to yoga! If you have young grandchildren and mobility issues, chair yoga can be a great and fun way to keep them active while you get some exercise at the same time. Here are 5 seated chair yoga exercises you can do with your grandchildren. Remember to always consult with your healthcare provider before starting this or any exercise program. Never force or strain and stop immediately if you experience pain, shortness of breath, or dizziness.

Check out these yoga pose themed coloring pages: Coloring Pages

1. Bird Dog

Besides the fact that this pose has a great name, it also is fun, energizing, and works the whole body. For this or any pose, you may choose to sit forward in your seat a few inches or you may choose to sit all the way back in the chair for support. Take a look at Is Chair Yoga Right For You if you are new to chair yoga for some simple tips or here for more information on this pose. Repetitions are simply suggestions- do what is right for you.

  • Begin seated with a long spine in Mountain Pose with the arms by your sides and the palms facing the body- feet are planted evenly on the floor 
  • Inhale as you straighten one knee ( back of thigh stays on the floor), exhale to feel the contraction in the thigh
  • Inhale to raise the opposite arm and reach the fingers toward the sky
  • Engage the core here as you lengthen the spine- take 2-3 breaths as desired
  • On an exhale, gently release the arm down and the foot back to the ground
  • Repeat with the opposite sides- you may choose to hold the pose each time or move with your breath as you inhale to lift and exhale to lower
  • Repeat 3-5 times each side, or as desired

A woman seated in a chair for chair yoga for modified bird dog with one arm raised and the opposite knee extended.

2. Cactus Arms

This is a fun pose to stretch through the front of the body, plus you get to act like a cactus! Take a look here if you would like more details on this pose, or follow the cues below.

  • Begin seated in your Mountain Pose with a long spine- arms are by your sides with the palms facing forward
  • Ground down evenly through both feet to stabilize and engage the core
  • Inhale as you raise your arms up to shoulder height with the thumbs facing toward the sky
  • Exhale as you bend your elbows
  • Inhale to broaden through the chest and exhale to bring the palms and elbows toward one another (they may or may not touch)
  • Inhale to bring the elbows and palms away from each other and back to your Cactus Arms
  • Repeat 4-8 times or as desired
  • On an exhale, gently release the arms back by your sides
  • You may choose to hold the arms open for 1-2 breaths each time or move with the breath as you open and close the arms

A women seated upright in a chair with both arms raised out to the side and elbows bent in chair yoga cactus arms pose.

A women seated upright in a chair with palms and elbows together in the middle of the chest.

3. Staff Pose

This is a fun pose that can help you feel strong in the whole body. Take a look here if you would like more details, or follow along to the cues below. You may also choose to raise the arms in this pose as well.

  • Begin seated in Mountain Pose with a long spine- this pose can be challenging, sit all the way back in the chair as needed
  • Ground down through both feet to stabilize and engage the core
  • Inhale to straighten one knee and exhale as you feel the contraction in the thigh muscles
  • Inhale to straighten the opposite knee and exhale as you feel the contraction in the thigh muscle
  • Inhale to a long spine as you try to point your toes toward the sky (the backs of the thighs stay on the chair)
  • Feel the abdominal muscles contract and the stretch in the calves and the back of the thighs
  • Relax the muscles in the neck and shoulders- Stay here for 1-3 breaths, inhaling as you lengthen from the base of the spine to the top of the head. 
  • Exhale to gently release the feet to the floor-repeat 2-4 times or as desired

A women seated in a chair near a window with both knees extended in seated chair yoga pose, staff pose.

4. 5 Pointed Star

This is also a fun pose- and you get to act like a star!  There are several options here. You can incorporate the legs if desired and as seen below.

  • Begin seated in your Mountain Pose with a long spine and the arms by your sides with the palms facing forward
  • Inhale to raise the arms up into a “V” shape- exhale to relax the shoulders down
  • Stay here for 2-3 breaths or as desired as you gently stretch the fingers and take up “space”
  • Exhale to gently release the arms back down by your sides
  • Repeat 3-5 times or as desired
  • Option to extend  both legs out to the sides with heels on floor or lifted as shown

A woman seated in a chair with arms stretched out in a V shape for chair yoga pose Five Pointed Star.

Option to extend both knees

A woman seated in a chair with both arms raised over head in a v shape and both knees extended out in front of the body in a v shape with heels on the ground for a chair yoga 5 pointed star pose.

Option to raise the heels off the floor

A woman seated in a chair near a window with both arms raised overhead in a v shape and both knees extended with the feet off the floor for a chair yoga 5 Pointed Star Pose.

5. Row

This final pose is also a fun way to get in some movement- and you get to pretend you are rowing a boat. Kids may also have fun singing along to this one.

  • Begin seated with a long spine- arms are by the sides with the palms facing the body
  • Ground down through both feet to engage the core
  • With the thumbs pointing up, inhale to raise the arms to shoulder height
  • On an exhale, make a loose fist, bend the elbows, and bring the hands back by the ribs
  • Gently squeeze the shoulder blades toward one another and expand the chest
  • Inhale to extend the arms back out in front of the body
  • Repeat 4-8 times or as desired.

A woman seated in a chair near a window with both arms stretched out in front of the body in preparation for a seated row exercise.

A woman seated in a chair near a window with both elbows bent and arms pulled towards the rib cage at the end of a seated row exercise.

Print out these Free Coloring Pages that go along with the theme of the yoga poses, or take a look at more printable pages and printable games for kids of all ages and families in my Etsy Shop!

Journaling can be a great way to stay connected and record memories, you may be interested in these ideas:

Recipe Scrapbook  Journal 

Grandma Tell Me Your Story Journal

You may also be interested in 5 Chair Exercises Just For Fun or 5 Chair Exercises Using A Ball

I hope that you found something of interest to you. Let me know what you think and if you have any suggestions to add to the list!

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Namaste!

Disclaimer: The Peaceful Chair and thepeacefulchair.com strongly recommends that you consult with your physician before starting this or any exercise program.The information provided on this website is for informational purposes only and is not to be used in place of medical advice or information from your healthcare provider. Neither The Peaceful Chair, the peacefulchair.com, nor any of its contributors shall be held liable for any improper or incorrect use of the information described and/or contained herein and assumes no responsibility for anyone’s use of the information contained in any links, videos, or any content on this website.