5 Fun Exercises for kids to do at Home

You might think exercise means lifting heavy weights or working out in the gym, but exercises for kids mean light physical activities like cycling, swimming, dancing, and participating in sports.

Although Physical activity and exercises are important for people of all ages. But it is very crucial for overall growth and development during childhood. According to the American Academy of Pediatrics, regular exercise and physical activities help to develop strong bones, great muscle strength, better energy levels, a great immune system, flexibility, and better academic concentration.

Here are the significant benefits of exercises for kids:

1. Healthy weight management
2. Increased self-confidence
3. Better concentration in academics
4. Stronger bones
5. Improved mental health
6. Better sleep
7. Better energy levels
8. Enhances the development of motor skills
9. Strong muscles
10. Healthy heart and lungs

What are the best exercises for kids?

The Centers for Disease Control and Prevention (CDC) suggests parents that should involve their children in 60 minutes of physical activity every day like running, walking, cycling, swimming, or anything that makes their heart beat faster. These days, where kids are glued to electronic devices, like smartphones, laptops, and video games, it is important to motivate them to participate in physical activities to maintain their health and well-being.

Here are the best exercises for your kids to do at home.

1. Cycling

Cycling is the most easiest and fun exercise for kids. It is the best workout for the ankles and thighs and the best way for parents to ensure that their little ones enjoy some sort of physical activity every day. cycling is a mild exercise is easy to learn and it can also be an excellent family activity. Furthermore, it relaxes your kid’s mind and body. cycling offers many other health benefits for little ones. such as it can prevent your kids’ childhood obesity and help them gain stamina. It is a great cardiovascular exercise. It also helps to prevent stress and other psychological health problems in kids. In short, cycling improves muscle strength improves motor skills, and helps with balance.

Precautionary measures for cycling:

1. Find kids friendly location for your little one to do cycling.
2. Make sure the area is far from traffic.
3. Make sure your little one is wearing the correct riding gear.
4. Your child must wear a helmet.
5. Your child should cycle during the daytime and not after dark.

2. Skipping

Rope skipping is one of the simplest and most effective morning exercises that help your kid to enhance physical fitness and improve children. It also helps to relieve stress and improves blood circulation. It is a stimulating physical activity that is good for releasing endorphins in the brain to boost better mood, and relaxation and induce a sense of well-being. Some researchers have also shown that skipping bits help in boosting your kid’s memory, mental health, and awareness of surroundings. It is also beneficial for improved academic performance. While skipping kids are forced to jump on the balls of their feet. This helps their body to make neural muscular adjustments and leads to enhanced balance and coordination.

Precautionary measures for kids

1. Choose a suitable rope.
2. Choose a pair of shoes that have a good shock-absorbing function.
3. Warm-up exercises before skipping are important.
4. Ask them to maintain proper posture.
5. Jumping height should not be more than 1 inch from the ground.
6. The rope should have comfortable handles.
7. Pick up a comfortable pace for a safe exercise.

3. Running

Running is another best full-body exercise for kids that can vary in intensity. This exercise helps your kids burn a lot of energy and demands effort from the heart, lungs, and muscles. Running is an easy exercise because it requires minimal or no equipment. When your kids involve themselves in running, it not only keeps them physically fit and healthy but also provides many valuable life-learning tools. It helps your kids with better concentration for academics, builds confidence, makes their bones and muscles strong, and improves cardiovascular health. It also boosts your kid’s mood, helps them to prevent injury and illnesses, keeps their muscles and bones strong, and is the best way to protect their future health.

Precautionary measures for running

1. Motivate your kid to run during the daytime, especially in the morning.
2. Teach them to stay on the sidewalk.
3. Let them run in a space place like parks or on trails.
4. keeping your kid hydrated is important.
5. Make them wear appropriate dresses.
6. Do not let them run alone.
7. Hands and arms should be relaxed while running.
8. Ask them to maintain proper posture like head high, shoulders relaxed, and back straight.

4. Planks

The plank is a fun and safe core exercise for both kids and adults. The core workouts for kids should be simple, mild, progressive, and easy. The best core exercise for kids that can be easily implemented is the plank. It is an ideal and mild exercise for strengthening vital core muscles of kids covering the back, hips, abdomen, and pelvis. It can also help your kid to improve posture and strengthen the muscles. 

Precautionary measures for planks

1. Encourage your kid to drink more water after the workout.
2. Your kids should perform this workout under your supervision.
3. Kids are supposed to use proper form and controlled motions.
4. Ask them not to hold their breathing.
5. Your kid should perform this workout in a hazard-free space.

5. Single Leg Toe Touch

Single Leg Toe Touch is another best and excellent exercise for kids that help them to work on their balance and strength while targeting hamstrings. This can be done at home without much space. This exercise engages small and quick twitch muscles that we usually don’t engage while walking. Single leg toe touch is also beneficial for heart health and helps your kid to maintain a healthy weight. If you want to work on your kid’s lower body, you should consider this exercise as it is the best way to tone the lower body. If your kid has balance issues, this exercise is the best. 

Precautionary measures for single-leg toe touch

1. This is a morning exercise; keep your kid’s stomach empty while doing toe touch exercise.
2. Ask your kids not to try hard to touch their toes.
3. Kids are supposed to do this exercise under their parents’ supervision.

FAQs:

What are the best exercises for a 10-year-old?

Here are the best indoor exercises for 5 to 12-year-old kids

• Pushups
• Situps
• Jump rope
• Step-ups.
• Circle jumps.
• Jumping jacks.
• Squats.
• Balance on one leg.

How can a kid get fit?

If you want to make your kids fit, you have to limit their sedentary activities, like watching TV, using electronic devices for a long time, and playing video games. Make physical activity part of their daily routine and allow them to play outdoor games.

The Bottom Line

In this technological era, kids are glued to electronic devices which affect their mental as well as physical well-being. As a parent, it is your responsibility to motivate your kids to do at least 30 minutes of workouts every day. 

If you are conscious about your kids’ muscles and bones, you need to motivate them for physical activities. Physical activities are not only beneficial for your kid’s muscles, but it also provides numerous health benefits like preventing chronic diseases, diabetes and maintaining a healthy weight, and improving mental health. 

Also Read: What Is Zumbatomic? 5 Top Benefits Of Zumbatomic For Kids