Grandparents' Day Challenge: Three Movements to Share With Grandkids

For the season-long plan, see Canadian Winter and Stiff Shoulders. If you are also looking after a parent or spouse, our guide to caring for a parent with shoulder stiffness explains how to help without pushing. For couples, see exercise for couples in retirement.

Adults who keep moving tend to keep moving. Grandchildren make that easier. A game with a child has a built-in reason to show up, a laugh and a short time limit. Those things help a routine last.

For adults, the research supports regular movement and muscle strength. The WHO recommends muscle-strengthening activity on at least two days a week and says every move counts [R07]. Playing with grandchildren can be one way to fit some in.

• A position statement on resistance training in older adults links it to better function, mobility and independence, which matters for grandparents who lift and carry [R06].
• Adults 65 and older are encouraged to do multicomponent activity that includes balance and strength, on at least three days a week [R07].
• These are guidelines for adults. Nothing here shows that a particular game changes a child's health, so keep the focus on fun.

Here are three movements to share. Each one can be copied by a child. Show it once, then let the child lead for a turn. Each has a seated version.

1. The big circle. Stretch one arm out in front and draw one large, slow circle in the air, like a giant wheel. Switch arms. Ask the child to count the circles. Three each way.
2. Ten and two. Pretend to hold a steering wheel at the top left and top right positions. Turn it gently left, then right. Make engine noises. Six turns each way.
3. The gentle hug. Reach your arms forward as if you are hugging someone big, then open them wide and bring your hands back to your chest. Keep it gentle. Four hugs.

Make it a game by setting a short timer, playing music or inventing a secret handshake at the end. Stop when the energy drops, not when it is time to stop.