Now that summer is here, it’s a perfect time to get outside and stay active. I remember growing up, one of the coolest games we played was hop scotch! We would gather all the kids from around the different neighborhoods and one house would host a “hopscotch tournament”! Each neighborhood brought their top four hop scotchers and we would match up to see who could get through the course the fastest. The winner had bragging rights for the rest of the month, while the losers had to retreat back and train some more.
Those intense battles of chalk and jumping created some great friendships and even greater memories. I encourage everyone, young and old, to try and stay active for at least 30 minutes a day three times a week. Exercise helps reduce stress, improve immune systems and keep hearts healthy.
While large scale neighborhood hopscotch battles might have to wait until the pandemic passes, we can at least train in the meantime. Parents can help the younger athletes set up the courses and teach them the ropes in the comfort of their own front yards.
I might be biased towards hop scotching, there are several other exercises that can get you moving. Biking, running, playing basketball and berry picking, are all great ways to stay active and healthy! Remember, as fun as the summer will be, we have to stay hydrated with good ol’ fashion H20. While Gatorade and pop might taste great, they also contain high levels of sugar and will make you crave even more. H20 on the other hand, keeps your bodies temperature in normal ranges, helps circulate nutrients, and prevents dehydration.
So what are the benefits of playing hopscotch?
- Increased balance and coordination
- Increased bone density
- Increased muscle endurance
Below are instructions on setting up a hop scotch course but feel free to email Diabetes_Program@ykhc.orgfor other variations or ideas for getting active as a family! We’d be happy to help.
1. Draw a traditional hopscotch diagram like the one pictured. (Chalk is best for asphalt and pavement outdoors. If your playing inside, you can use masking or painter’s tape0.
2. Throw a small stone, twig, beanbag, or other marker into the first square. (If it lands on a line, or outside the square, you lose your turn and you pass the marker to the following player and wait for your next turn.)
3. Hop on one foot into the first empty square, and then every empty square. Be sure to skip the one your marker is on.
4. At the pairs (four-five and seven-eight), jump with both feet.
5. At ten, hop with both feet, turn around, and head back toward the start.
6. When you reach the marked square again, pick up the marker—still on one foot!—and complete the course.
7. If you finished without any mistakes, pass the marker to the next player. On your next turn, throw the marker to the next number.
8. If you fall, jump outside the lines, or miss a square or the marker, you lose your turn and must repeat the same number on your next turn. Whoever reaches 10 first, wins.
Miles Rice, Exercise Physiologist Health Educator