Physical activity plays an important part in fitness at all ages, including in childhood. According to the American Academy of Pediatrics, regular exercises for children can provide many benefits. These benefits include stronger bones and joints, increased muscle strength, improved flexibility, increased energy, and even improved concentration at school.
Children between the ages of six to 17 should have at least 60 minutes of exercise daily. However, exercises for children do not always have to be complicated, and simple exercises can also significantly benefit the child. In this article, we’ve compiled 10 fun-filled, easy-to-do exercises for children that might motivate your child to get out of that sofa and exercise every day.
1. Running
Running is a full-body exercise that can vary in intensity. This exercise burns a lot of energy and requires more effort on the heart, lungs and muscles. It is also an easy exercise, as it requires minimal equipment.
How to do it:
- Warm-up with jumping or swinging arm. This is going to prepare the muscles for a good run.
- Look ahead to the ground to avoid tripping.
- While running, land in the middle of the foot and not on the toes, landing on the toes will make the calves tighter.
- Keep your feet straight ahead.
- Keep your hands at the waist level while you’re running, not too much up the chest.
- The arms and hands should be as relaxed as possible while running.
- Keep checking your postures—head high, back straight and level, shoulders relaxed.
Possible benefits
- Maintains weight
- Boosts confidence
- Relieves stress
2. Cycling
Cycling is an easy workout for ankles and thighs. Besides, it relaxes the mind and the body by allowing the child to enjoy the scenic beauty around.
How to do it:
- Find the right location for your child to cycle.
- Make sure it’s in a greener area, far away from traffic.
- Make sure your child wears the right riding gear – long-sleeved tees, long pants, covered shoes, knee and elbow pads.
- The child should wear a helmet that fits their size.
- Let them cycle in the daytime or in the afternoon, not in the dark.
Possible benefits
- Improve joint mobility
- Reduces stress level
- Improve muscle strength
3. Planks
It is one of the best exercises for children to strengthen the abdomen’s vital core muscles, back, hips, and pelvis. This exercise can also help to improve posture and strengthen the lower back muscles.
How to do it:
- Rest your forearms on the ground.
- Keep your arms parallel to your body at the shoulder-wide distance.
- Look at the spot on the floor to neutralize the spine and neck.
- Hold your head in alignment with your back.
- Slightly lift the legs and the core up a little, holding the toes’ tip to the ground.
- The weight of the body will be divided between the forearms and the toes.
- For 30 seconds to a minute, hold the position. In one workout session, do several sets of 30 seconds per minute.
Possible benefits
- Eliminates back pain
- Gives a toned belly
- Enhances muscle flexibility
4. Crunches
Crunch is a multi-joint workout that focuses on the abdominal muscles. This can help improve the agility and overall fitness of the child.
How to do it:
- Lie flat on the floor with your feet hip-width feet.
- Keep your knees bent.
- Interlace your hands behind your head, with your thumbs behind your ears.
- Tilt your chin up slightly.
- Start gently pulling the abdomen inwards
- Lift the neck, head, and shoulder blades from the ground.
- Hold your posture for a moment and lower your body to the ground, slowly.
Possible benefits
- Builds the core of strength
- Increases torso flexibility
- Works out all the stomach muscles
5. Bridge Lift
Bridge Lift is a core strength workout on the arms, thighs, abs, and hips.
How to do it:
- Lie flat on the back; keep your hands on the sides and your knees bent.
- Place the feet shoulder-wide apart.
- Push the body with the heels, lift the hips off the ground, and keep the back straight.
- Breathe out, keep the position for about a second.
- Return to the initial position while you are breathing in.
Possible benefits
- Reduces pain in the knee and lower back
- Strengthens the gluten
- Improves posture of the body
6. Backstretch (Child Pose)
This is a non-twisting yoga pose that works well on the back muscles. It also can relax strained back muscles, as well as the muscles of the arms and shoulders.
How to do it:
- Kneel the legs on the heels on the mat.
- Keep your toes together, open your knees out from the space between your hips.
- Step over and drape your body over your thighs so that your forehead rests on the ground.
- Stretch your arms straight to the front.
- Breathe deeply and relax while maintaining this pose.
Possible benefits
- Stretch the thighs, ankles, and hips
- Helps To reduce stress and fatigue;
- Aids for digestion
7. Squats
It is an effective strength training workout that requires several muscles in your upper and lower body to work simultaneously. Squats may help to lose weight and manage obesity.
How to do it:
- Keep your feet shoulder-width apart.
- Bend your knees like you’re sitting on a chair while holding your heels on the ground.
- While you’re doing this, pull in the abs and keep your back straight.
- Push your hips back and lower as much as you are comfortable.
- Inhale while lowering and breathe out while rising.
Possible benefits
- Improves circulation of blood
- No formation of cellulite
- Good for the digestive system;
8. Splits
Splits extend the thighs and pelvic muscles greatly, thus one of the great exercises for enhancing the general flexibility of the lower body in children. This workout requires constant repetition in order to achieve flawless splitting.
How to do it:
- Sit down on the ground, stretch your legs to the side
- Bend over, spread your head, and put your chest as close to the floor as possible.
- Take deep breaths while straightening.
Possible benefits
- Stretch the muscles of the thigh
- Opens up the hip flexor
- Strengthens the muscles
9. Push-Ups
A push-up is a popular callisthenics exercise that offers a full-body workout. During push-ups, multiple muscle groups, such as arms, chest, abdomen, hips, and legs, are exercised at once.
How to do it
- Lie down on the floor. The weight of the body is going to be on the chest.
- The hands should be down on the floor with the palms.
- Raise the body with the arms, with the weight supported by the feet’ hands and balls.
- Go down by lowering the torso on the floor, while the elbows create an angle of 90°.
- Keep your head facing ahead, and your body straight through the workout.
- Breathe in while you step down and breathe out while you stand up.
- Push strength should come together from the chest and shoulders.
- Repeat the lowering and lifting, if you’re comfortable.
Possible benefits
- Great for the cardiovascular system;
- Prevents lower back injury
- Strengthens posture;
- Great for working out all the muscles of the body
10. Side Leg Raise
The raising of the side leg could strengthen and tone the muscles of the hips and inner thighs.
How to do it:
- Lay down on one side of it.
- Extend your arm close to the floor and fold it to your elbow to support your head with your hand.
- Bend the other arm with your hand on the floor in front of your body.
- Place the legs on top of each other and hold them straight.
- Slowly raise the upper leg as high as possible when supporting the body with both arms.
- Keep the position for a couple of seconds and go back to the starting position.
Possible benefits
- Builds glutes and muscles of the hip
- Tones the muscles of the thigh and hip
- Improve the lean muscle mass
- Reduce extra fat
The Bottom Line
These exercises for children contribute to the overall health and development. Enable the child to exercise for a couple of days or more in a week, with a break of two days in between. You can have a weekly schedule of exercises for children’s days and rest days. Initially, your child may need some help. So, join them in the exercise and make it an enjoyable family time that will help you and your child stay fit.
