As a mother, I would say that it is essential for our kids to engage in some form of physical exercise every day. It helps in their physical development.
Exercises for kids don’t have to be hard or complicated. Simple activities can make them excited to get moving and try new things! You can choose exercises that get your kids excited and eager to try.
In this article, I will tell you some easy exercises that your kids can do at home. Some even don’t need any parental support.
Key Benefits of Exercise for Kids
Exercise has many important benefits for kids. Let me tell you in simple terms.
Physical Health
Regular exercise helps kids grow strong. It builds muscles and bones, keeps their hearts healthy, and helps them stay at a healthy weight.
It can also lower the chances of developing serious health problems, like type 2 diabetes and obesity.
Mental Health
Being active can help reduce feelings of worry and sadness.
Research shows that endorphin hormones are released after exercise. Those are chemicals in the body that make you feel good.
They can help reduce pain, lower stress, boost your mood, and improve how you feel overall.
Source: Exercising to relax
Better Sleep
Kids who exercise tend to sleep better at night, which is important for their overall health.
And when they sleep well, they have enough stamina to perform daily tasks well.
Cognitive Development
Physical activity helps the brain grow and develop, which is crucial for learning new things.
The Australian Physical Activity Recommendations suggest that kids aged 5 to 12 should get at least 60 minutes of exercise every day.
Source: For children and young people
Essential Equipment for Kids’ Exercise
Before starting exercise with kids, having some simple equipment can make activities more fun and safe.
Kids Exercise Mat
A soft mat helps kids stay comfortable while doing exercises like planks, yoga, or crunches.
It also protects their joints and keeps them from slipping on hard floors.
Jump Ropes
Jump ropes are a fun way for kids to get moving and improve their coordination. They’re great for building endurance and can be used indoors or outdoors.
Hula Hoops
Hula hoops are a playful way for kids to build core strength and balance. Kids love trying to spin the hoop around their waist, making it a fun full-body workout.
Supervision and Safety
When kids exercise, it’s important for a parent or teacher to be close by. This helps make sure they’re doing the exercises correctly and safely.
After all, it’s our responsibility. Right?
Supervision can prevent injuries and make sure that exercises are done in the right way. It also gives kids the support they need to stay safe and have fun while they move.
Now, let’s move to the main things. Let me tell you fun exercises that your kids can do.
Easy Exercises for Your Kids
Go on a Walk
Let me start with one of the most common exercises that your kids can do, which is walking.
You can include a few minutes of walking in the everyday routine of your kids. The simple act of walking can prove beneficial for your kids as it helps with their physical and mental health.
My son loves going for a walk every morning in the garden or sometimes in the park nearby.
Go on a Run
Running is also one of the simplest forms of exercise and is perfect for your kids to stay active.
You can include a few minutes of running in the everyday routine of your kids, and you will notice how much it helps their minds and bodies.
I recommend you make your kids run indoors, outdoors, down the hallway, or even around a table.
You can either make them run as an exercise by themselves or include it in games and relays to make it more fun.
Do Simple Stretches
Simple stretches are a part of warm-up exercises that can prove to be an effective exercise on its own to stretch the muscles in the body.
Steps to do:
- You can make your kids stand in one place or sit on a yoga mat and stretch their arms and legs.
- They can stretch their arms and legs in various ways to feel the stretch of the muscles in their arms, legs, backs, and sides of their bodies.
I make sure that my son does a few stretching exercises every day as a part of his routine, sometimes as a warm-up and sometimes as a stand-alone exercise routine.
Mountain Climbers
Mountain Climbers are an exciting way for kids to get their heart rate up while working on strength and coordination. This exercise mimics running in a plank position.
How to Do It:
- Have your child start in a push-up position with their hands flat on the floor.
- They should bring one knee towards their chest while keeping the other leg straight.
- Encourage them to quickly switch legs, like they are running in place.
- They can go faster as they get more comfortable with the movement.
Tip: Remind your child to keep their core tight to maintain balance.
Planks
Planks are a great exercise for building core strength. They help kids improve their stability and can be made fun by adding learning activities like the alphabet or counting.
How to Do It:
- Have your child lie face down on the floor.
- Instruct them to push up with their forearms so their body is in a straight line.
- Their feet should be on the ground, and they should keep their elbows directly under their shoulders.
- Encourage them to hold the plank position while saying the alphabet or counting to 30.
Supervise them to ensure they keep their body straight and avoid sagging hips.
Jumping Jacks
Jumping Jacks are a classic exercise that kids enjoy. They help improve cardiovascular fitness and coordination while being a fun way to get moving.
How to Do It:
- Start with your child standing straight with arms at their sides.
- Instruct them to jump up, spreading their legs apart while raising their arms above their head.
- They should then jump again, bringing their arms back down and feet together.
- Encourage them to repeat this motion in a steady rhythm.
Key Focus:
- Make sure they keep their arms straight and legs together when they jump.
- Remind them to land softly to avoid straining their joints.
High Knees
High Knees are an energetic exercise that gets kids moving while improving their cardiovascular fitness and leg strength.
How to Do It:
- Have your child stand with their feet shoulder-width apart.
- Instruct them to lift their knees towards their chest, alternating legs quickly.
- Encourage them to pump their arms as they run in place to increase the intensity.
- Challenge them to maintain a fast pace for about 30 seconds.
This exercise also helps improve coordination and agility.
Tip: Make it fun by timing them or turning it into a game to see how many high knees they can do in 30 seconds.
Crunches
Crunches are a simple yet effective exercise for building core strength. They help strengthen the abdominal muscles and improve posture.
Step-by-Step Guide to Crunches:
- Have your child lie on their back with their knees bent and feet flat on the floor.
- Instruct them to place their hands behind their head, elbows out to the sides.
- Encourage them to lift their shoulders off the ground, engaging their core, and hold for a moment.
- Then, have them lower back down and repeat. Aim for 10 repetitions to start.
Things to consider: Remind them to keep their neck relaxed and not to pull on their head to avoid strain.
Lunges
Lunges are a great exercise for improving leg strength, balance, and coordination. They help kids build strong muscles while keeping things fun.
How to Do Lunges:
- Have your child stand tall with their feet together.
- Instruct them to take a big step forward with one foot.
- Encourage them to bend both knees, keeping the back knee just above the ground.
- Then, have them push off the front foot to return to the starting position.
- Alternate legs and repeat for 10-15 repetitions on each side.
Jump Rope Jumps
Jumping rope is a fun and effective way to improve cardiovascular fitness, coordination, and timing. Kids love the rhythm of skipping!
How to Teach Jumping Rope:
- Start by choosing a jump rope that is the right length for your child.
- Have them hold the handles, with the rope behind their heels.
- Instruct them to swing the rope over their head and jump when it reaches their feet.
- Encourage them to jump lightly and keep their elbows close to their sides.
Squats
Squats are a fantastic way for kids to strengthen their legs and improve overall body control.
Teaching Squats to Kids:
- Have your child stand with their feet shoulder-width apart.
- Instruct them to sit back as if they are going to sit in a chair, keeping their chest up and knees behind their toes.
- Encourage them to lower down until their thighs are parallel to the ground.
- Then, have them push through their heels to return to the starting position.
- Aim for 10-15 repetitions.
Variations for Older Kids:
- As kids grow stronger, introduce variations like jump squats or single-leg squats for added challenge.
- Add weights (like a medicine ball) to make squats more challenging for older kids.
Yoga
Yoga is a wonderful way for kids to improve flexibility, balance, and relaxation. It helps them develop body awareness and reduces stress.
Yoga Poses for Flexibility and Relaxation:
- Tree Pose: Stand on one leg and place the other foot on the inner thigh of the standing leg.
- Cat-Cow Stretch: Start on hands and knees, arch the back up like a cat and then lower it down while lifting the head like a cow. This stretch helps warm up the spine.
- Child’s Pose: Kneel on the floor, sit back on the heels, and reach the arms forward while resting the forehead on the ground.
It helps promote mindfulness, improve flexibility, and reduce stress and anxiety.
“A growing body of research has already shown that yoga can improve focus, memory, self-esteem, academic performance, and classroom behavior, and can even reduce anxiety and stress in children.”
– Marlynn Wei, a certified yoga teacher and board-certified psychiatrist.
Hula Hooping
Hula hooping is a fun way for kids to work on their coordination, balance, and core strength.
How to Teach Hula Hooping:
- Start with a hoop that’s the right size for your child (when standing, the hoop should reach their waist).
- Have them hold the hoop against their back, and then guide it around their waist to start the motion.
- Encourage them to move their hips in a rhythmic motion to keep the hoop spinning.
- Let them practice for a few minutes, and remind them to stay relaxed and have fun.
Jumping Exercises
Jumping exercises are energetic activities that build cardiovascular fitness. They can be done in various ways, making them fun and diverse.
Types of Jumps:
- Straight Jumps: Jump straight up into the air and land softly with bent knees.
- Tuck Jumps: Jump up while bringing knees to the chest, then land softly.
- Straddle Jumps: Jump with legs apart, landing with feet wide and knees slightly bent.
- Turns: Jump while rotating the body 180 or 360 degrees in the air.
How to Practice Jumps with or without Equipment:
- With Equipment: Use a jump rope or mini trampoline for added fun and challenge.
- Without Equipment: Have kids jump over cones or lines on the ground to practice control and precision.
Windmills
Windmills are a fun way for kids to improve flexibility and engage their core muscles. This exercise also helps with coordination and balance.
Step-by-Step Instructions:
- Have your child stand with their feet shoulder-width apart and arms extended to the sides.
- Instruct them to bend forward at the hips, reaching their right hand towards their left foot while keeping their legs straight.
- As they reach down, they should lift their left arm up toward the ceiling, creating a “windmill” effect.
- Return to the starting position and switch sides, reaching their left hand towards their right foot.
- Repeat for 8-10 repetitions on each side.
Wall Sits
Wall sits are a great exercise for building strength and endurance in the lower body. They are simple to do and require no equipment.
Teaching Wall Sits:
- Find a clear wall space where your child can lean against.
- Have them stand with their back against the wall, feet shoulder-width apart and about two feet away from the wall.
- Instruct them to slide down the wall until their knees are at a 90-degree angle, as if sitting in an invisible chair.
- Encourage them to hold this position for 15-30 seconds, gradually increasing the time as they build strength.
Burpees
Burpees are a challenging full-body workout that kids can enjoy.
How to Perform Burpees:
- Start standing tall with feet shoulder-width apart.
- Instruct your child to squat down and place their hands on the floor in front of them.
- Next, they should jump their feet back into a plank position, keeping their body straight.
- From the plank, have them jump their feet back towards their hands.
- Finally, they should jump up into the air with their arms raised overhead.
- Repeat for 5-10 repetitions.
Animal Movements
Animal movements are a fun way for kids to get active while using their imagination. These movements help with coordination and motor skills.
Types of Animal Movements:
- Bear Walk: Kids walk on hands and feet, keeping their bodies low to the ground.
- Crab Walk: Sit on the ground, lift the hips, and walk using hands and feet, facing upwards.
- Frog Jumps: Squat down and jump forward like a frog.
- Snake Slither: Lie on the ground and use arms to pull the body forward like a snake.
How to add Animal Walks in Play:
- Create an obstacle course where kids can use different animal movements to navigate.
- Have kids mimic animals during playtime or outdoor games to keep things fun and active.
Dancing
Dancing is an enjoyable way for kids to express themselves while staying active. It improves coordination and rhythm.
Fun Songs to Dance To:
- Play popular children’s songs or upbeat music that kids love, such as “Baby Shark” or “Shake It Off.”
- Encourage freestyle dancing or organized dance games, like freeze dance, where they stop when the music pauses.
Go Cycling
You can get your kids a cycle and let them cycle down the street or around the block as a fun and engaging activity.
Cycling is also a great low-impact aerobic exercise that kids can do regularly.
Cycling can help your kids improve their fitness levels, boost mental health, and develop their balance, posture, and coordination.
My son loves cycling along the street, and you can get your kids to cycle, too, as an exercise that is easy on their bodies.
Do a Military Crawl
You can get your kids to try a military crawl as an exercise, which can be challenging but also rewarding at the same time.
Steps to do:
- Make your kids lie down on the floor on their stomachs.
- Then, get them to crawl forward using their elbows and forearms to push themselves ahead.
- Kids can also use their knees to help them get ahead and make the exercise a bit easier for them to do.
Do Arm Circles
Arm circles are an easy exercise that your kids will enjoy doing!
Steps to Do:
- Make your kids stand and hold out their arms on both sides at shoulder level.
- They should resemble a T-shape with their hands and body.
- Then, they can rotate their arms in circles forward first, followed by a backward motion for a few seconds each.
Forming circles with their arms can help kids strengthen and tone their arm and shoulder muscles and improve their upper-body strength.
Pro Tip:
I made my son make small circles in a faster motion by rotating his arms and then large circles in a slower motion.
Sit Down and Stand Up
You can get your kids to sit down and stand up, which is a simple yet useful exercise.
Make your sit down and stand up on the floor or a chair, and repeat the same routine a few times.
You can encourage them to do this exercise without using their hands to sit and lift themselves, which might be a difficult task initially, to enjoy the full benefits of the exercise.
I suggest you include this exercise in a game like Simon Says, where you instruct them to either sit down or stand up as the leader.
Engage in Alphabet Exercises
I would say that alphabet exercises make the whole process of exercising more fun as they add a touch of curiosity and play.
You can write or print templates of alphabet cards with an exercise that begins with each letter. Kids can do the exercise assigned to each letter card, which makes it more fun for them.
Play Ball Games
If you have a few balls with you, you can come up with various exercises in the form of fun and engaging games for kids to do, which also brings out their competitive side.
Kids can engage in various activities with the ball, like dribbling, passing, kicking, bouncing, throwing them at a wall, aiming them into a basket, and so on.
The best part is that your kids can do these activities either indoors or outdoors, which makes for great aerobic exercise and improves coordination and balance.
Pro Tip:
When your kids play with a ball indoors, I recommend you give them softballs, sponge balls, foam balls, etc., to avoid any items breaking or falling around the house and ensure your kids are safe and injury-free.
Play a Game of Simon Says
I recommend you get your kids to play the classic game of Simon Says, which kids love, with a twist to make it more exercise-related.
You can be the leader and give your kids starting with the words Simon Says, followed by an action they have to do.
Here, you can include exercise-related commands for kids to follow like, –
- Run, march, hop, or jump for a certain distance or in the same spot
- Do an animal walk
- Climb a certain number of stairs
- Do a specified number of squats, jumping jacks, or sit-ups
- Do a military crawl, and so on.
The basic idea is that you can utilize any of the exercises that I have listed in this article as a command while playing Simon Says to include exercise in a lively game.
Conclusion
I am happy to share that these simple exercises have helped my son in many ways, and he enjoys doing all of them, which have had a positive impact on his health and fitness.
As a mother, I would definitely recommend that you include simple exercises in their daily routine and encourage kids to stay consistent to reap the benefits.
It helps in their overall development.
I hope you found this guide to easy exercises for your kids helpful and that you were able to discover some for your kids to try at home.
Please let me know in the comments if you have any more easy exercise ideas that kids can do or any questions for me to answer, I would love to hear your feedback!
I’m a former teacher (and mother of Two Childs) with a background in child development. Here to help you with play-based learning activities for kids. ( Check my Next startup Cledemy.Com)