Parents are always looking for exercises for kids and ways to get their kids to be more active – without it feeling like a chore. We’ve all heard it before: kids these days need to stay active and be more physically fit. It can be hard to keep kids motivated to do some form of exercise every day. But with the right kind of exercises for kids, your little ones can stay fit while having fun at the same time. We rounded up 5 power-packed exercises that will have kids up and moving around, giggling, and having a blast. Plus, they don’t require a lot of space or equipment – so parents can feel good about encouraging their kids to exercise from the comfort of their homes. So let’s get to it!
Benefits of Physical Activity for Kids
Physical activity is an essential part of a healthy and balanced lifestyle, particularly for kids. Not only does it help keep their minds active and sharp, but it also helps with their physical and mental growth and development. Regular exercise has a range of benefits for children, just like adults, such as improving their overall health and fitness, helping them to build stronger muscles and bones, reducing stress, and maintaining a healthy weight. But it is equally important to find exercises for kids that they enjoy doing.
Exercise for kids has many psychological benefits for kids too. It can improve their self-esteem, and their ability to think and concentrate. Exercise can also help them to stay positive and prevent depression. Studies have even found that children who participate in regular physical activity may be less likely to develop anxiety and other mental health issues.
One way to ensure your children are getting enough physical activity is to involve them in age-appropriate exercises. Some great exercises for kids include running, walking, and biking. These exercises for kids are easy to do and can help to develop coordination, balance, and agility. Swimming and jumping rope are also great exercises for kids, as they require a lot of coordination and strength.
Getting Started Energizing Exercises for Kids
When it comes to exercises for kids, it’s important to focus on encouraging healthy habits and having fun. While there’s an endless list of activities to choose from, the key is to find something that your kids will enjoy and stay motivated to do. The appropriate age for kids to start working out and engaging in structured exercise programs can vary depending on individual factors such as physical development, maturity, and interests. When choosing exercises for kids, remember, it is recommended that children participate in unstructured physical activity from a young age to promote their overall health and well-being. This can include activities like running, playing, climbing, and biking, which help develop gross motor skills, coordination, and cardiovascular fitness.
Read More: Bodyweight Exercises For The Whole Family
Jumping Jacks
Jumping jacks are one of the most popular exercises for kids. It is an aerobic exercise that helps to get your heart rate up and is a great way for kids to improve their cardiovascular fitness. It also helps to build strength and improve coordination.
Jumping jacks can be done anywhere, anytime, and require no special equipment or setup. All you need is enough room to jump up and down. It’s a great exercise for kids to do in between physical activities, during recess, or even during class.
To do a jumping jack, stand with your feet together and your hands at your sides. Jump into the air while spreading your feet out wide and bringing your arms up above your head. Jump back to the starting position and repeat.
Try adding a few variations to the traditional jumping jacks to make them more fun and challenging for kids. For example, you can have them jump with one leg at a time or try a clap in the middle. You can also try having them do a squat jump instead of a regular jump.
Push-Ups
Push-ups are one of the best exercises for kids, as they not only build strength but also help to improve balance and coordination. Push-ups are a simple and effective way to help kids stay active and healthy. With the right approach and correct form, push-ups can be an easy and fun way to help kids learn proper exercise techniques.
For younger kids, push-ups can be modified to be more suitable. Plank push-ups are a great way to teach kids the right technique while also helping to build strength. Start by having the young one get into a plank position and then engage the core muscles. Have them slowly lower themselves to the ground, keeping the elbows close to the body and the back straight. Once they reach the ground, they should push back up, using their arms and core muscles.
For older kids, plank push-ups can be made more challenging by adding a medicine ball, towel, or other object. Start by having the child get into a plank position and then grab the object. Have them slowly lower themselves to the ground, keeping the elbows close to the body and the back straight. Once they reach the ground, they should push back up, using their arms and core muscles. This variation helps to improve core strength and coordination.
As for all exercises for kids, there are even harder modifications to keep your kids engaged. For an extra challenge, try having the child do push-ups with their feet elevated on a chair or bench. This variation helps to increase the range of motion in the arms and strengthen the core.
Push-ups can be a great addition to any fitness routine for kids and can stay in their fitness for life. Push-ups are a simple and effective way to help kids stay active and healthy.
Burpees
Although adults usually do not like this one, burpees are one of the most fun exercises for kids. They love the jumping and activity variations that burpees offer. Along the way, burpees develop strength, cardio fitness, and balance. It’s also one of the exercises for kids that can be done almost anywhere, as long as they have enough space to move. Burpees are a great exercise for kids who need more structured and energizing activities to keep them moving
For starters, have kids stand with their feet shoulder-width apart. Bend down and place their hands on the ground. Then have them kick their feet back and land in a plank position with their hands and feet shoulder-width apart. From the plank, have them jump their feet back in towards their hands, then jump up in the air with their arms up and reach for the sky. That’s one burpee!
Kids can do as many burpees as they can, and as they get better they can add on more reps and move faster. You can also make it a game by setting a timer or having a competition.
Burpees are a great way for kids to build strength while having fun. The exercise works the whole body and it’s an effective way to get the heart rate up and increase cardio fitness. Have kids keep their core and glutes engaged throughout the entire exercise to ensure proper form.
As in all exercises for kids, it’s important to emphasize form to avoid injuries. Make sure their knees don’t go over their toes when they’re in the plank position. They should keep their back straight and their core tight, and land on their feet softly.
Squats
Squats are one of the most dynamic exercises for kids and adults. A squat is a basic leg exercise that works the glutes, quads, and hamstrings. Squats can be done with or without weights and can be done as a bodyweight exercise. Squats are a great exercise for kids because they can be done anywhere and by anyone, regardless of age or fitness level.
Squats can be done with weights or just as part of a bodyweight routine. If using weights, kids should start with light weights and increase the weight as they become stronger and develop their form. It’s important to focus on form and technique rather than load or intensity.
For kids who are just starting out with squats, an air squat is a great way to get the hang of the movement. Air squats involve standing with the feet slightly wider than shoulder-width apart and then bending the knees in a squatting position while keeping the chest up. The squat should be done in a slow and controlled manner, with the knees tracking over the toes.
If your kids are more advanced, you can add variations to the air squats such as box squats (with a box or a chair), jump squats (jumping from the squat position), and goblet squats (holding a weight in front of the chest). These variations can help keep kids interested and engaged while still providing the same great benefits of a standard squat. Squats, squat jumps, and goblet squats are exercises for kids that target new and hard to pinpoint muscles. So be mindful that your kids may experience muscle soreness the next day.
Read More: How Breathing Exercises for Anxiety Can Help You (and Your Kids) Destress
Tag
Sometimes the most basic activities are the best activities for kids. Tag has been around for centuries and is enjoyed by people of all ages. It’s a great way to get kids moving and having fun at the same time. Tag games vary in difficulty and require different amounts of energy, so it’s important to choose the right game for your child’s age and physical ability. Here are 7 tag games that are easy to play and great for kids of all ages.
One of the best tag games for kids is Freeze Tag. Freeze Tag is a classic tag game that requires kids to simply freeze when they are tagged. To make this game more exciting, add a few extra rules. For example, an unfrozen player can unfreeze any of their frozen teammates by touching them.
Another popular tag game is TV Tag. This game requires kids to act out their favorite TV characters and try to avoid getting tagged. This game is great for kids who like to be creative, as they can come up with their own characters and scenarios.
For kids who have more energy to burn, Hula Hoop Tag is a great option. Hula Hoop Tag requires kids to use hula hoops as their targets, rather than just their bodies. This game is great for larger groups and requires more coordination and agility to win.
For a challenging tag game, try Tag Relay Races. This game requires kids to race in teams of two and tag each other as they run. Depending on the size of the teams, this game can be quite competitive and is great for larger groups.
For a tag game that requires less energy, try Shadow Tag. In this game, kids must tag their opponents’ shadows with their own. This game is great for younger kids as it doesn’t require a lot of running.
Another fun tag game for kids is Tag Ball. Tag Ball requires kids to throw a ball back and forth while trying to tag each other. This game is great for building coordination and teamwork skills.
Encouraging a Lifelong Love for Exercise
Choosing healthy exercises for kids and helping them build healthy habits early on sets the foundation for a lifetime of physical well-being. Incorporating regular exercise into a child’s routine has countless benefits for their physical, mental, and emotional well-being. By implementing creative and engaging ways to get kids moving, we can make exercise a fun and integral part of their lives. Whether it’s through dance parties, outdoor games, or active challenges, we can inspire them to develop healthy habits that will last a lifetime. So let’s embrace the joy of movement, encourage our kids to stay active, and empower them to lead happy and healthy lives through exercise. Together, we can set them on a path toward a bright and energetic future.
WANT TO READ MORE?
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