Get Moving
Exercise also can be as much fun as it is healthy. Jumping, dancing, balancing, stretching, there are many ways to get little bodies moving while also keeping them entertained. So with that in mind, here are 20 exercises to get your kids started with.
1. Push Ups
Begin by resting your hands on a wall or floor, and bend your elbows to lower your body down. Push back up to straighten the arms and repeat. Children love doing push-ups because they feel powerful and get to pretend to be superheroes and animals doing "push-up missions."
2. Jump Rope
Hold the rope handles with each hand and swing the rope over your head and under your feet as you jump. Count your jumps or see how many you can do in a row. Jump rope is fun because it's like dancing with a moving partner and it tests your timing.
3. Hula Hooping
Slide the hula hoop around your waist, twirl it, and move your hips to keep the hoop in motion. Wrap the hoop around your arms or legs for a new challenge! Children enjoy hula hooping because it seems like magic when the hoop keeps rolling, and they can wiggle and giggle.
4. Jumping Jacks
Begin with feet together and arms at your sides. Jump, spreading your legs and raising your arms. Jump back to the starting position and repeat. Kids love jumping jacks as a kids' exercise because it's like dancing and they get to run around in big steps to music or a beat.
5. Skipping
Skip by hopping on one foot and swinging the other arm, then do the same on the other leg. Practice skipping in different patterns or compete against friends in a skipping race. Children love skipping because it’s fun, rhythmic, and makes them feel weightless, as if they’re flying like a superhero or fairy.
6. Bear Crawl
Assume hands and feet and lower hips and crawl forward or backward as a bear. Have races or an obstacle course. Kids love bear crawling because they can growl or roar and they can also carry around small toys on their back as they explore like an animal.
7. Jumping
Bend your knees, push against the ground, and jump as high as you can. Try to land lightly. You can jump in place or forward, or jump over small things. Kids love to jump because it's active, makes them feel strong, and allows them to "fly" briefly.
8. Crab Walk
Sit with your hands behind you and your feet in front. Lift your hips off the floor. Use your hands and feet to crab walk. Crab walk forwards or backwards or make a circle for more fun. Children enjoy crab walking because it is a silly game that makes movement challenging to balance and coordinate.
Bruna Mendonça de Araujo on Unsplash
9. Frankenstein Walk
Extend your legs as high as possible and kick one out in front of you while reaching for it with the opposite hand. Alternate sides as you take steps forward. You can count the steps or race. Children like this because it is like marching while a goofy robot or monster stretches its legs and arms.
10. Squats and Lunges
Stand with feet hip-distance apart, bend your knees and lower your hips for a squat, or take a step for a lunge. Stand back up and repeat. Work up to more advanced versions like jump squats or sumo squats. Kids love squats and lunges because they can see how long they can do them, time each other, pretend to be jumping over things and obstacles, or be powerful heroes.
11. Yoga
Stretching helps muscles stay flexible, moves make it easier, and it reduces the risk of injury. Simple yoga stretches involve reaching, bending, or twisting and are easy for kids to try. Kids like stretching because it's a playful way to wake up their bodies and act like animals, superheroes, or plants.
12. Touch the Sky
Begin in a squat or frog position, then leap straight up, extending your arms above your head as high as possible. To make things more exciting, you can add a little jump. "Touch the Sky" is a favorite among kids because it makes you feel like you're touching the clouds or pretending to be a giant during play.
13. Balancing
Balance on one leg and see if you can stay without wobbling. Play a game of who can make the other fall over with the gentlest push. Children love the challenge of balancing; it's a fun game for testing superhuman stability.
14. Obstacles
Arrange pillows, chairs, tape lines, or other items around the house to form a course to crawl under, jump over, or run around. Challenge each other to see who can finish first. Children enjoy this because it is a pretend adventure or treasure hunt indoors.
15. High Knees
Run in place, raising your knees as high as you can with each step. Count how many knees you can raise in a certain amount of time. Kids love high knees because it's a fast exercise, makes them feel like they're running in a race, and raises their heart rate.
16. Superman
Lie on your belly and raise your arms and legs up as if you were flying like Superman. Hold for a few seconds then release. Fun for kids as they pretend to be Superman flying around.
17. Headstands
Start by laying on the floor, press hands and head to the floor, and raise your legs up. Balance on your hands, and you are upside down. Practice this next to a wall to help support you until you get it. Children like to do headstands as an upside-down game, and they like to see the world from a different point of view.
18. Planking
Lie on your stomach, push up so your body is on your hands and toes. Your back should be in a straight line. Hold it for as long as you can without dropping down. Kids love planks since it is like a competition and strengthens the core muscles.
19. Ball Games
Throw, catch, or roll a ball indoors, alone or with a group of friends to practice motor skills. Be safe and use soft balls for your games. Children like ball games because they get to feel like sports stars and at the same time they get exercise, laughter, and problem solving.
20. Dancing
Put on some music and dance to it. Move your body in time with the beat. Make up your own dance moves. Children enjoy dancing as it is fun, expressive, liberating, and exercise.
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