14
Washington F FAMILY
training for them,” she says.

What can parents and
kids do together?
While it’s great to give your kids time
and space to use up their energy,
you’ll need to build in time to work
out, too. If you’re pressed for time,
there are plenty of ways to get good
exercise side-by-side with your kid.

Functional movement and bodyweight
exercises can be easily adapted for difficulty
and mobility, says FIT360DC’s McGee.

Kids can do push-ups or assisted push-
ups on their knees or on an incline, with
their hands on a couch or chair, and par-
ents can do the same, altering the number
of push-ups or the speed at which they
complete the exercise.

“The faster the exercises, the more
you’re going to elevate your heart rate and
have it be more of something that’s gen-
erally the conditioning part,” McGee says.

“Where the tempo is a little slower is going
to be more reflective of core and strength.”
The same idea applies to squats or
sit-ups. Adults can also add weights or
resistance bands at home to add intensity
to the workout.

Side-by-side workouts also have another
positive consequence for kids, adds
PUSH511’s Hall: They get to be inspired by
role models prioritizing physical health.

“They [see] their parents consistently
coming to the gym,” Hall says. “And they’re
like, ‘Well, I want to do that.’” 1
CHILD AND PARENT: ADOBE.COM
Working out
next to their
parents has
a positive
consequence for kids. They
get to be
inspired by
role models
prioritizing physical health.

and cardiovascular endurance.

These are big words, but they can really
translate to basic movements: running
around (speed), jumping over obstacles
(agility) or throwing a ball to hit a target
(accuracy). With groups of kids on play-
dates, these activities can be gamified and
can look like an obstacle course, races or
even playing catch.

These activities can be done anywhere
and adapted to accommodate small spaces
or furniture available for certain exercises,
such as assisted push-ups or tricep dips.

“They can go to the park, they can go to
their backyard, they can do it in their liv-
ing room,” Hall says. “I mean, in COVID,
we were all doing stuff in our living room.”
Quanteria Williams-Porche, director of
New Orleans -based Split Second Fitness,
a fitness center that serves people with
disabilities, suggests getting creative with
movements for kids who have physical
disabilities. As the mother of a child with cerebral
palsy who uses a wheelchair, Williams-
Porche takes her son to the park and
holds him as he tries to do pull-ups on
the monkey bars or pushes against a
climbing wall, which can help build good
trunk support.

Parents can also purchase resistance
bands for their kids to pull to continue to
build upper-body strength, depending on
the child’s ability.

“We’re just working in different ways to
provide some resistance—some strength



CAMP DIRECTORY
OVERNIGHT CAMPS
BURGUNDY CENTER FOR
WILDLIFE STUDIES
Ages: 8-15
burgundycenter.org bcwsdirector@burgundyfarm.org
703-474-2486 660 Margaret Sullivan Lane
Capon Bridge, WV 26711
Hands-on workshops with art and nature
themes CAMP HORIZONS
Ages: 6-16
camphorizonsva.com camp@horizonsva.com
540-896-7600 3586 Horizons Way
Harrisonburg, VA 22802
Residential camp, boys and girls, teens,
sibling discount, arts and crafts, cooking,
dance, drama and theater, hiking,
horseback riding, music, overnight camping,
photography and swimming
CAMP KIRCHENWALD
Grades: K-12
kirchenwald@lutherancamping.org 717-964-3121
1 Cut Off Road, Lebanon, PA 17402
Summer location: Lebanon County, PA
Residential camp, outdoor adventures
CAMP RIM ROCK
Specialty: Overnight Camp for Girls
Ages: 6 - 15
camprimrock.com info@camprimrock.com
347-746-7625 343 Camp Rim Rock Road,
Yellow Spring, WV 26865
Operating for more than seventy years
and regarded by campers and camp
professionals as one of the finest camps for
girls. Camp Rim Rock is more than a great
place. It is an experience filled with tradition,
character and friendship.

CAMP TALL TIMBERS
Ages: 7-16
camptalltimbers.com info@camptalltimbers.com
301-874-0111 1115 Reflection Lane,High View, WV 26808
Residential camp, sibling discount,
transportation, aerial adventure park,
archery, arts, canoeing, CIT program, dance,
drama, educational activities, hiking,
horseback riding, riflery, ropes course,
swimming, tennis, tubing, zip line
CAMP WACHUSETT
FOR BOYS
Ages: 8-15
campwachusett.com director@campwachusett.com
804- 438-6250
Lake Hortonia, Hubbardton VT
Land sports and activities include: ARCHERY,
BASKETBALL, CAMPCRAFT, RIFLERY, SOCCER,
SOFTBALL, TENNIS, WOODSHOP
Water sports and activities include:
BOATING, CANOEING AND KAYAKING,
SAILING, SWIMMING, WATERSKIING
CAPITAL CAMPS
Various ages
capitalcamps.org 301-468-2267
11300 Rockville Pike, Suite 407
Rockville, MD 20852 (administrative office)
12750 Buchanan Trail East
Waynesboro, PA 17268 (camp location)
Capital Camps is all about providing children
a fun, safe experience. The camp uses the
best practices of informal Jewish education
to strengthen identity, instill values and
build community among individuals in the
Capital Camps community.

DAY CAMPS –
WASHINGTON, D.C.

ARSENAL SOCCER CAMP
arsenalcampsus.com Georgetown Visitation
1524 35th St NW, Washington, DC 20007
July 24 - 28
Specialty: Arsenal Football Development
camps are an exclusive opportunity for
boys and girls ages 7 - 14 to experience the
methodology of one of the world’s most
successful clubs. Official Arsenal coaches
conduct training sessions that come directly
from the famed Arsenal academy at Hale
End. Players enjoy insider access to the
proven methods Arsenal use to develop its
own youth talent.

SMITHSONIAN SUMMER CAMP
For kids entering Kindergarten - Grade 9
in Fall 2023
June 20-August 18, 2023
Smithsonianassociates.org/camp 202-633-3030
Smithsonian’s S. Dillon Ripley Center
1100 Jefferson Drive SW Washington, DC
20560 During summer camp, kids explore, discover,
create and go behind the scenes at the
Smithsonian. Campers can blast into space,
take center stage, create a masterpiece,
invent a fantasy world, relive history or learn
to shape the future of the planet. The rich
and exciting world of the Smithsonian is
theirs to discover.

STEVE&KATE’S CAMP
Ages: 4-12
steveandkatescamp.com letschat@steveandkate.com
Check our website for
Washington, DC locations.

415- 389-5437
Arts and crafts, coding, dance, extended day,
sports, water play and more.

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