Fun and Easy Exercise Ideas for Kids

Exercise for kids should be fun and engaging, turning physical activity into a playtime adventure. Ewunike Akpan, a certified personal trainer, suggests thinking of exercising with kids as “exercise play.” Not only does this approach help children burn off excess energy and stay away from screens, but it also promotes bonding within the family.

According to the Centers for Disease Control and Prevention (CDC), kids between the ages of 6 to 17 should engage in at least one hour of moderate-to-vigorous physical activity daily, including aerobic and muscle-strengthening exercises.

Here are some easy and enjoyable exercises for kids that require no equipment and can be done in short bursts of five to 10 minutes:

1. Running: Simple and perfect for kids’ energy levels, running can be done indoors or outdoors in various patterns to engage muscles and improve coordination.
2. Jumping: Jumping activities like criss-cross feet, hurdle hops, jumping jacks, one-foot hops, and tuck jumps help build muscle strength and endurance.
3. Exercise Games: Turning exercise into games like Corners, Go back and hit it, Squat relay, and Traffic can make physical activity more entertaining for kids.
4. Indoor Ball Games: Activities like tossing balls into laundry baskets or hitting balls at targets offer aerobic exercise and coordination practice indoors.
5. Skipping: Skipping games like hopscotch, jumping rope, obstacle courses, and skipping tag challenge balance and coordination skills.
6. Crab Walk and Bear Crawl: Fun movements like crab walk and bear crawl can improve core and arm strength while engaging kids in playful challenges.
7. Squats and Lunges: Building leg strength through exercises like forward, backward, and side lunges, along with squats, helps prepare kids for other sports activities.
8. Sit-Ups and Push-Ups: Basic core exercises like sit-ups, push-ups, and planks strengthen muscles and can be modified for different fitness levels.
9. Yoga and Stretching: Fun yoga poses like tree pose and downward-facing dog, followed by simple stretches, promote relaxation and muscle health post-workout.

By incorporating these fun exercise ideas into kids’ daily routines, parents can help children stay active, healthy, and engaged while having a great time together.