Did you know that according to the World Health Organization (WHO), children aged 5 to 17 should take at least 60 minutes of moderate to high-intensity exercise daily for growth? Moreover, for children to build their muscles and bones better, there must be at least three days of weight-bearing exercises weekly. There could be any weight-bearing exercises like running, jumping, and weightlifting that have a drastic bone-building effect because of the stress on the bones.
But doesn’t it sound like a lot to do, especially during school days, to make children work out every day for at least 60 minutes? Well, we have a solution for this! We have designed fun fitness exercises for kids that will not only be exciting but also a lot more engaging for them.
Best 8 Fun Exercises for Kids
To make the workout effective, secure, and fun for your kids, we have included a mix of cardio, strength, and flexible stretching exercises. We also tried our best to incorporate games and other fun activities to keep the workout engaging. These exercises are suitable for different age groups and can be tailored according to kids’ different fitness levels.
This workout is safe for kids and will help keep them stay active and healthy. Last but not least, we have made sure to offer a variety of fun exercises so they don’t get bored with the same routine.
1. Jumping Exercises
Kids love to jump anyway, so the first exercise is the jumping exercise, which they should repeat at least 15-20 times a day. As kids repeatedly jump and try their best to balance, it helps them develop motor skills and coordination. Moreover, it really satisfies their intrinsic need to explore their own bodies and limits.
Areas to Focus are Legs and Arms Muscles
Jumping can be done in multiple fun ways at home, like hopscotch, skipping rope, etc.
Variety in Jumping Exercise
Jumping Jack, Salmon Jump, and Ski Jump are a fun and effective way to get the heart rate up, improve coordination, and engage multiple muscle groups.
2. Exercise Games
Are your kids very high-energy? If so, this is the best way to burn that energy and boost their physical and mental development. You have a variety of choices to pick from, but for help, try to engage your kids according to their likings. For example, some kids love to dance, so enrolling them in dance fitness classes will help them best. On the other hand, some kids are more into karate hence, getting them into karate will help them get fit and sharp easily.
Variety in Exercise Games
Some other games that really help children in their growth stages are Hopscotch, Floor is lava, and badminton.
3. Indoor Ball games
Ball games are a classic example of fun exercises that can never get old. There are lots of fun indoor ball games that will be enticing and healthy for your kids (it is ideally not about playing bounce balls on the laptop or tablet). Below are some of the most famous indoor ball games that any kid can play:
- Beach ball
- Volleyball
- Basketball
- Dodge the ball, etc.
Kids can even join boxercise classes, which are really fun and enticing for kids to have fun and grow at the same time.
4. Skipping
Areas to focus on are Legs, arms, and core muscles
Who does not like skipping? Even we all used to be fond of skipping ourselves. It is a really exciting way to tell your kids to leave laptops and tablets and play some real games. Skipping will stretch their bodies, improve their balance, and build their motor skills. Moreover, if kids get bored, there are lots of variations of skipping that will keep them on their feet.
Variety in Skipping Exercises
Skipping can be done in multiple ways. Some of the most profound ones are the following:
- Helicopter
- Animal Jumps
- Double Dutch Jump Ropes
- Jump Rope Rhymes
- Goxrunx Skipping rope.
Any kid starting from the age of 5 and onwards can do skipping, which will also aid their height and physical growth.
5. Crab Walk & Bear Crawl
It focuses on the Core, Legs, and Arm muscles
It is a really fun workout, where pupils try to imitate crab walks and bear crawls. This exercise will develop coordination, balance, and strength in their bodies. Furthermore, these are considered strength training exercises that work on their core muscles and strengthen their arms and legs.
Variety in Crab Walk and Bear Crawl Exercise
To make it more fun and challenging for the kids, you may add a balancing challenge. Put a quilted cushion cover and stuffed animal on their belly while crab walking or their back while bear crawling. It will help them be more focused and balanced so they don’t drop. Moreover, you can make up obstacles, too, in their ways to navigate through them. Lastly, set a timer and turn this into a race. Children love challenges.
6. Squats and Lunges
It focuses on the Core, Lower Body, and Legs Muscles
Squats and lunges are the best way to start strength training exercises that work on the major group of muscles. Lunges improve ankle motion and strengthen legs and connective tissues. Kids who perform squats and lunges build stronger legs, which can be a plus point for their sports or careers if they like to pursue it.
Variety in Squats and Lunges
You can add lots of fun elements to lunges and squat exercises, like adding multiple lunges (front, back, and side) to the standard squat positions. Furthermore, you can turn them into a game or a challenge.
7. Sit-Ups and Push-Ups
It focuses on the core, upper body, and shoulder muscles
It is a simple and interesting core and upper body workout for children. They have to get on the floor and perform sit-ups, and push-ups.
Variety in this Training Classes
To keep your youngsters interested and having fun, include these exercises in games. The traditional sit-up has a vast range of situp variations, including:
- Leg up sit-ups
- Bicycle crunches
- Abdominal crunches, etc.
Tip: You can mix all of the above-mentioned exercises into one circuit and turn this boring workout into a circuit training class. This way, kids will be able to perform all of them without getting bored.
8. Yoga and Stretching
The best workout exercises for kids are yoga and stretching, which are easy and enjoyable. Some of the coolest yoga positions for your kids are the following:
- Downward facing dog
- Tree Pose
- Child Pose
- Cobra Pose
- Upward facing dog
- And a happy baby pose.
After yoga, performing some easy stretches will help their muscles not to be sore and also maintain strong and healthy muscles. Moreover, children can easily unwind after a strengthening workout with easy stretching routines. Lastly, stretches will drastically reduce the risk of injury.
Variety in Stretching Poses
Try the side, hamstring, finger-to-toe, arm circles, arms-to-the-sky, calf, and runner’s stretches among other stretches.
Pro Tip for the Best Kids Workout: Join Fitness Classes
The chances of your kids exercising at home are alot closer to zero, so enrolling them in kids fitness classes will be much more effective. There are a number of fun fitness classes designed for kids of different age groups with experienced trainers. That will help your kids to exercise regularly without even realizing it and develop better form.
How Workouts are Important for Kids’ Strengths & Mental Well-Being?
One of the studies at APA.org has shown that regular exercise in children ages 7-12 is strongly linked to brain development and better mental health. These children have better thinking skills, cognitive development, and over-improved mental health compared to those who don’t.
In addition, a vast number of research studies indicate the importance of exercise for children’s physical development. An active routine full of the workouts mentioned above will help their development and growth in the following ways.
Workouts Improve Kid’s Physical Strength
1. Muscles and Bone Development
Engaging in physical training activities like running, jumping, and climbing helps children grow and develop and strengthens their muscles and bones.
2. Endurance and Flexibility
Exercises like yoga, pilates, aerobics, muscle strengthening, and resistance training brace bone growth and increase bone density, leading to stronger bones and muscles in children.
3. Improves Balance and Flexibility
It helps enhance balance, coordination, and motor skills by challenging and promoting neuro-muscular connection.
Regular Exercise Enhance Kid’s Mental Wellbeing
1. Development of Cognitive ability Improved Focus
Studies have proven that regular physical activity impacts cognitive functions, improving academic performance. Moreover, by increasing blood flow to the brain, it enhances attention, memory, and problem-solving skills.
2. Enhances Self Esteem
Physical exercise greatly promotes positive mental health and emotional well-being. It also increases one’s sense of accomplishment and perceived competence.
3. Stress Reduction
Physical exercises really help with stress management, too. Exciting the release of endorphins, which are natural painkillers and mood enhancers, helps reduce stress.
4. Better Sleep
Having an active lifestyle allows kids to sleep better. Furthermore, it contributes to better personal development and a positive outlook on life.
5. Social Engagement
Regular physical exercise is linked to reduced symptoms of depression, anxiety, and stress. Further, it increases self-confidence and significantly improves social engagement skills.
Bottom Line
Adding exercise and active physical games to kids’ lives has been shown to enhance their bones and muscles, as well as enhance their mind development. Moreover, regular exercise also helps to improve kids’ self-esteem, as it gives them a sense of control over their lives. Additionally, it helps improve concentration, focus, and memory. Altogether, the strength and the mental well-being of kids in various ways are a necessary component of a healthy diet.
FAQs
What is the right age to start going to the gym?
According to many research studies and papers, the best way to grow healthy is to exercise. That means kids age 5 can start a gym but only without equipment. For a better understanding of the right age for going to the gym, read this.
What is the best workout routine for kids?
Aerobic exercises, cardio exercises, and stretching with zero weight are the best workout routines for kids at their growing age.
What exercises can a ten-year-old boy do?
The best exercises for the 10-year-old kid are running, jumping, cycling, and bootcamp classes, which will help them strengthen their bones and muscles and grow healthy.
