Runnin’ with Rani: Keeping keiki healthy and active with LavaKids

  • LavaKids will host a free virtual series to keep keiki healthy and active during the holiday season. This photo was taken during a LavaKids event in 2018. Dan Gampon leads keiki through stretching and warmup exercises. (Rani Henderson/Hawaii Sport Events)

The holidays have a way of sidetracking any well-intentioned routine especially when it comes to exercise and eating healthy. Even during a typical year, having very little time to head out for a quick walk or jog, or to plan a nutritious meal for your family can be stressful.

What about your children? Now, with social distancing protocols in place due to COVID-19, getting the physical activity children require on a daily basis can be even more of a challenge while staying at home.


Well, good news. Starting tomorrow, Nov. 21, LavaKids will host a virtual series to keep everyone healthy and active during the holiday season. The best part? It is free.

“As with all of us, physical and mental health are hard to maintain without the daily structure we are used to, it is easy to become sedentary,” said Claudia Kane, LavaKids co-director. “We need to encourage our keiki to get out and be active to make sure they are staying healthy and supporting their immune systems to maintain optimal health at this time.”

According to the Centers for Disease Control and Prevention (CDC), “Children aged three to five years need physical activity throughout the day, every day for growth and development. Children and adolescents aged six to 17 years need at least 60-minutes of moderate-to-vigorous intensity physical activity daily. Adults need 150-minutes a week of moderate intensity activity such as brisk walking for health benefits. Regardless of your age, some physical activity is better than none.”

The virtual series will begin on Nov. 21 and end on Feb. 6. LavaKids encourages keiki to pick a fun activity from their list, complete it, and then write about it in a furnished LavaKids journal. Age-appropriate activities will include exercise, nutrition and overall well-being.

“Keiki will be able to choose from a variety of activities in three categories,” Kane said. “Exercise — such as try a new sport, run or walk for 10, 20, 30-minutes, depending on age, or jump rope. Nutrition – plant a garden, make a healthy smoothie and list the ingredients or list five healthy snacks you see when you go shopping. And well-being — make or do something for someone that you know will make them happy. Maybe try yoga and describe how it made you feel. Or limit TV and device usage to zero for one day and explain what you used as a substitute.”


Keiki will need to complete a minimum of ten activities in 10-weeks in order to redeem prizes that include an entry into LavaKids Waikoloa Aquathon, gift cards and gift certificates.

So, head on out to Bike Works Kona tomorrow as journal and instruction pickup will begin from 11 a.m. to 1 p.m. at their store located at 75-5660 Kopiko Street. For more information contact Claudia Kane at

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