To live healthily, even kids ought to be fit. Engaging them in fitness exercises is one way to keep a kid’s brain hyperactive.
According to the U.S. Department of Health and Human Services (HHS) recommends that kids and adolescents between the age of 6 to 17 must get at least one hour of aerobic exercise every day.
And these exercises should be fun and not necessarily a workout for them, rather an “exercise play.”
While this may seem like a lot, kids really need physical activity to grow up strong and healthy.
No time is ever early to build the love of physical activity in kids. All you have to do as a parent is to expose them to fun fitness exercises.
If you’re seriously in search of the best fitness exercises for your kids, this article’s bears a ton of them.
Just before listing these exercises, let’s see the different types of exercises a child should do.
Types of Physical Exercises for Kids
Physical exercises are of different types. The one your child should engage in depends on the level they’re on.
Also, this depends on how old your child is, and it ranges from being active throughout the day (ages 3 through 5 years) to being active for 60 minutes or more (ages 6 through 17 years).
While this may sound a lot, your kid may already meet the recommended physical exercise levels or not.
That’s why it’s important to encourage your child to take part in activities that are age appropriate, fun, enjoyable, and offer variety.
Here are the three types of fitness physical exercises your child should include each week for both kids and adolescents:
#1. Aerobic Activity
If you want your kids to grow up healthy, most of their daily 60minutes of physical exercise should be aerobic activities that make their hearts beat faster.
Such type of fitness exercises are walking, running, jumping, etc.
It’s your duty as a mother or father to encourage your kids to do aerobic activities at least 3 days a week that make them breathe fast and their hearts pound.
You should also include bone-strengthening activities, such as jumping or stretching, at least 3 days a week of your child’s daily 60 minutes or more.
Building their muscle from a tender age is very important. So, include muscle-strengthening activities such as climbing, push-ups at least 3 days per week as part of your child’s daily 60 minutes or more.
15 Best Fitness Exercises for Kids in 2021
Below are the best fitness exercises for kids to try in 2021. They range for kids between the age of 3-17 years old.
Running is one of the simplest forms of exercise and it’s perfect for kids to keep fit.
While it may seem simple, but chasing each other around is one of the best fitness exercises kids can do.
Also, running is particularly healthy for kids since it helps them build strong bones while strengthening their muscles.
Kids can engage running either outdoors or indoors: in a gym, down a hallway, or even around (and around, and around) a large table.
Kids can also run with high knees; lifting alternating knees toward the chest with each step. Or butt kicks; kicking alternating heels toward the buttocks with each step.
This change of styles helps both the muscles and the brain, hence improves kids’ coordination.
Jumps build muscle strength, endurance, and cardiovascular fitness.
Fun jumps for kids to engage in include:
- Tuck or Star Jumps: Bend knees and lift heels high while squatting. Jump as high into the air as you can in one explosive movement. Extend your arms and legs to the sides as you jump to make a star. Bend knees as you land. Then land in the squatting position you started in.
- Hurdle hops: Jump from side to side or front to back over a supposed obstacle.
- Cross feet: Jump forward, then cross one foot in front of the other; On the next jump, switch feet and continue.
- Jumping Jacks: Stretch your arms and legs out to the sides like a starfish while jumping; On the second jump, bring your arms to your sides and your legs to the center of the landing.
- One-Foot Jumps: Raise one knee and jump onto the supporting leg; alternate. (It’s also a great balancing act.)
Skipping can be a fun form of aerobic activity that enhanes balane and coordination in kids.
Not only does skipping ehances little minds, it also increses haert rate, work ot the total body, and improve strength.
It typicalling engages both the left and right brain and leads to improved finctioning while improing balance and coordination.
Here are some skipping games to try:
- Jumping Rope: Have your kids jump rope for a set amount of time. You can increase the difficulty by having them move back and forth, or make it more competitive by seeing which child performs the most jumps in a given period of time.
- Obstacle Course: Set up a simple obstacle course with accessible objects such as a jumping chair and a jumping pot. Then set a timer and have your kids try to beat their personal records.
- Jump Tag: Play the tag, but have everyone jump instead of running or walking to catch their opponent. You can add variation by switching to hopping on one foot, crawling, or some other way of moving.
- Hopscotch: Install a hopscotch board (a grid of numbered squares) using chalk (outside) or masking tape (inside). There are many ways to play, but with all of them, a player basically throws a small object (like an ottoman) at one of the squares. They then try to hop, skip, or jump on the field without landing on that square.
Kids can also learn to do basic pushups and planks to strengthen the upper body and the core muscles of the trunk and back. Modify the traditional push-ups, keeping your knees on the floor, if necessary.
As with other exercises like squats and lunges, incorporate them into games and other exercise activities (like circuits and runs) to keep kids entertained and having fun.
To begin; get into a high plank position. Place their hands firmly on the floor while bracing their core and keeping their back flat.
Lower their body down toward the ground, making sure their back remains flat and their body is in a straight line with their arms close to the body at a 20 to 40-degree angle from their body.
Ideally, you will want their chest to touch the floor while maintaining proper form. Let them exhale as they push back up to the starting position.
Sit-ups are classic abdominal exercises for kids also performed by lying on your back and lifting your torso. It is one of the easiest physical fitness exercises kids can do.
They use their body weight to strengthen and tone the abdominal muscles that stabilize the core.
Kids can start with bodyweight exercises (like sit-ups and push-ups) and work on techniques without using weights.
When proper technique is mastered, relatively lightweight can be used with a large number of repetitions (8-15). Increase the weight, several sets, or types of exercises as strength improves.
Kids can do traditional crunches, bike crunches, sit-ups, and more. There are so many variations on the classic sit-ups.
Use smooth, slow, controlled movements combined with proper form and technique.
It’s advisable to exercise on a soft mat or place a towel under their tailbone for support. They can keep their spine slightly curved while doing these exercises.
Aim for 2-3 sets of 10-15 reps, three to five days a week. Build up slowly, especially if they’re just starting to work on their core strength.
#6. Stretching & Yoga
Both stretching and yoga has many benefits, including reducing the risk of injury, increasing range of motion, and maintaining flexibility and strength in muscles.
Most importantly, stretching has been shown to reduce stress.
Yoga poses can be a fun and easy way for kids to exercise. Some fun and easy poses for kids to try include tree pose, downward facing dog, upward facing dog, cobra, toddler pose, and happy baby.
To begin, let your kids sit on the floor, bring the soles of their feet in front of you, turning their legs into butterfly wings.
Then let them inhale as they raise their arms above their head and release them down. This is a relaxing way to start or end a day.
When they’re done, they can do some simple stretches to keep their muscles strong and healthy.
A sequence of stretches and a cool-down can also help children move into a more relaxed state after training and help prevent injury.
Stretches your kids can try include side stretch, hamstring stretch, fingers to toes, arm circles, arms to the sky, calf stretch, and runner’s stretch.
See Also: 20 Best and Effective Yoga DVDs in 2021
#7. Frankenstein Walk/Cross-Lateral Movement
Cross movements involve crossing one side of the body over the other, such as knee/elbow exercises where the left elbow touches the right knee, etc. Cross-lateral movements improve brain function, focus, and coordination.
To begin the “Frankenstein Walk,” asks children to put their hands up like Frankenstein’s monster (or zombie), and then bring one leg straight back so that it is almost parallel to the ground.
The goal is to touch the toe with the opposite hand.
Squats help kids build endurance, strength, and even confidence. Most kids likes to play a game called Hot Seat Squats.
It is one of the best physical exercises kids can try.
These simple exercises strengthen the legs and give children a good foundation for all kinds of sports and physical activities.
To begin, put a stool or ottoman behind them as they crouch down, let their butt brush against the seat, and then quickly stand up.
Try front, back, and side lunges, as well as regular squats. Make it a game by counting what your child can do every 30 seconds while maintaining proper form.
The knees should be in line with the feet and not be too bent.
Most children find it a lot of fun because almost all children can do this exercise successfully.
You can also incorporate jumping jacks into a squat sequence by having children jump each time they stand up between reps.
#9. Mountain Climber
Mountain climbers are excellent at building cardiovascular endurance, core strength, and agility. It’s one of the best and efficient physical fitness or workout for kids of all ages.
Kids can work for several different muscle groups with the mountain climbers. It’s almost like doing a full-body workout with just one exercise.
Climbing a mountain would be a daunting exercise for kids, but what if the mountain were the ground?
This is the concept behind mountain climeers.
Although it sounds simple, mountain climbers exercise almost the entire body and increase their heart rate.
You can easily add climbers to your kids’ morning workout at home or at the gym, in a hotel room on the go, or even squeeze a few in the break room at work.
They can perform this fitness exercise from a plank position. Often times they can alternate bringing one knee to your chest and then back, accelerating each time until they “run” against the ground.
If your kids are at the beginner level, start with a low impact version:
- From a plank position, bring your right knee toward your chest, keeping your right foot elevated.
- Return your right foot to a plank position with your toes touching the ground.
- Quickly reverse the movement, this time bringing your left knee closer to your chest, keeping your left foot on the ground.
- Return your left foot to a plank position, toes touching the floor, and immediately lift your right foot to repeat step 2.
- Quickly switch sides for a minute or whatever reps you choose.
#10. Bear Crawl
If they don’t like to walk like a crab, turn it around and ask them to walk like a bear. Ask them to crawl on their hands and feet, with their knees off the ground.
The bear crawls is walking on all fours with its stomach toward the ground (the opposite of the crab).
The bear crawl is what we call a ‘full body’ exercise because it works the whole body at once. This move can be a good full-body exercise that challenges children to use their limbs and core.
It starts with strengthening the core to carry it, which strengthens the arms and legs. It also improves the child’s spatial awareness.
In addition, bear crawl is a complete exercise for the brain and the body.
Bear races are always popular, but parents can also bring them in whenever they can. Instead of walking to the bathroom for bath time, why not crawl?
Have the children practice this move first, then try using bear tracking in more complicated games, like doing an obstacle course or having them run to a certain location, from the house and back.
With care, they can also jump on their backs in this pose.
Inchworm has many therapeutic benefits. First of all, this is an amazing bodybuilding physical fitness exercise for kids.
All kids should engage their abdominal muscles to extend their hands while their feet are still. Then tense those muscles as they move from moving their arms to moving their feet.
The arms and hands are also great exercise as they support the child’s body weight and move through the exercise pattern.
Coordination is another benefit, as a child learns to move the upper half of his body while the lower half remains still. It may be very difficult for some kids but it helps a lot while they grow.
And it takes even more focused coordination as you reciprocate with your legs or hands to move forward.
To begin; they can bend forward at the hips and place their hands on the floor with their knees slightly bent. Then bring them forward until they’re in a plank position.
Now they can walk with their feet to meet their hands and straighten up.
Burpees are probably one of the hardest physical fitness exercises kids can do.
Because they’re not as fun as other regular exercises either, so it’s pretty understandable why most kids don’t do them.
However, there are still many reasons why kids should engage in them.
Burpees use all your muscle groups and also turn your body into a fat-burning machine, providing great benefits that are sure to help you in the long run.
There are different types of burpees, but the most common way to do it is to combine the following elements: stand up straight, squat on the floor, jump your feet back, and do push-ups.
If your kids have a lot of energy to train, it’s the movement that will tire them out in no time.
They can do the basic burpee without the push-ups: crouch, jump back, jump forward, stand up, and jump into the air. Ask them to make a few dozen and they’ll be ready for a nap or quiet time.
From a standing position, they should squat down, place their hands on the ground, and return their feet to a plank position.
Then they can lower their body to the ground to do a push-up. Push up for the table and put their feet back up and stand up.
Supermen improve the back, neck, glutes, and hamstrings, and they are also very helpful in improving the vestibular system.
But they can also put a lot of pressure on areas if they are not executed correctly.
It’s a good move, if done right.
To begin, have your child lie on his stomach, then lift his arms and feet off the ground, like a Superman flying through the air.
Then, let them keep their neck relaxed and look at the ground. Hold, then lower.
#14. Crab Walk
Crab walk is a fun activity that also helps children strengthen their core and arms.
Begin by teaching your children how to perform this movement (torso and stomach as they move using their hands and feet on the floor with their legs bent at the knees).
Then set up fun challenges for your kids to move in this pose.
You already know how to do this: have your kids sit with their feet in front and hands behind, then lift their hips off the ground so they walk like a crab.
It’s fun and silly while building core and arm strength.
Once your kids have mastered the basic movement, take it up a notch: try balancing different small objects on their stomachs as they move.
At home, you can try toilet paper rolls, snack-size pretzel bags, or even your favorite stuffed animal.”
Some ideas include:
- Balance: Have children balance objects (like a stuffed animal or plastic cup) on their stomachs and see who can go the furthest without dropping them. You can also see how many stuffed animals your child can balance on their tummy while maintaining this pose.
- Obstacle Course: Set an obstacle course for kids to navigate crab crawling.
- Race: Ready, set, crawl to the finish line!
#15. Plank to Low Squat
The plank to squat exercise is one of the best exercises for a strong stomach because it works with all the muscles in your core.
This helps to keep your kids in shape for any season.
Here is the simplets way to teach your kids how to engage in the plank to low squat:
- Get into a straight arm plank position (i.e. push-ups) with your hands aligned (but slightly wider than) your shoulders and your body straight from head to heels.
- Jump your feet forward and lift your chest and arms so that you are now in a low position with your thighs parallel to the floor.
- Pause, then reverse the movement to return to the starting position.
Make it easy for kids: step back and forth in and out of the squat instead of jumping.
To make It more difficult: Squat down longer and/or do push-ups every time you put your feet back on a board.
Exercise to kids means playing and being physically active. And it’s through physical fitness exercises kids learn sportsmanship, set goals, face challenges, teamwork, and the value of practice.
Children who enjoy sports and exercise tend to be active throughout their lives.
And staying fit can improve children’s performance in school, boost their self-esteem, prevent obesity. At the same time reduce the risk of serious diseases like high blood pressure, diabetes, and heart disease later in life.
If you want your child to be hyperactive, let them engage in the following fitness exercises that are not for adults only but also for kids.