15 Simple and Fun Exercises for Kids

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June 30, 2020

Reading Time: 7 minutes

Being physically active has a variety of benefits for kids. Exercising not only helps them improve their cardiovascular health and maintain a healthy weight, but also makes kids smarter by improving their cognitive and intellectual abilities.

 

Introduction 

Exercise is a vital component in a child’s development. In the last 40 years, the childhood obesity rate in children of age range 12 to 19 has tripled (from 4.6% to 20.6%) and has quadrupled (from 4.2% to 17.4%) for age range 6 to 11. There is a childhood obesity epidemic around the world. Although technology has made our lives easier and more convenient in almost all aspects of living, it has made us sedentary and lethargic. Diseases like Type 2 diabetes and high blood pressure which were earlier found only in adults, that too after a certain age and as an effect of a genetic predisposition, are now commonly seen in children. More than 70% of overweight kids have a high chance of turning into overweight or obese adults. As a result, obesity-related disorders like diabetes, thyroid, heart disease, high blood pressure are at an all-time high now. Parents around the world are doing everything possible to keep their kids fit and active.

 

Some of the causes of childhood obesity are -

  1. Consuming high-calorie foods that are high in fats and sugars and low in fiber and nutrients.

  2. A genetic or heredity predisposition to being obese.

  3. Decreased levels of physical activity due to excess screen time and lack of enough physical education in schools.

 

A Change can only take place when parents and kids come together and realize the importance of regular exercise for kids. Due to Urbanization, the number of open spaces has reduced which makes it even more difficult to motivate kids to spend time outdoors. They find virtual interaction through technology and gadgets to be a more convenient option than participating in structured and unstructured activities of play that encourages physical movement. Parents need to identify and change the daily habits of their children to help them reach their full potential. Adopting healthy habits like good nutrition and regular exercise for kids not only aids to their physical and cognitive development but also sets a firm foot to maintaining a healthy diet and lifestyle for life.

 

Benefits of Exercise

  1. It helps maintain a healthy weight for your child.

  2. It Improves concentration and makes learning more efficient.

  3. Enhances posture and physical coordination.

  4. Promotes social skills and increases the child’s self-esteem.

  5. Reduces stress and provides relaxation.

 

15 Fun Exercises for Kids 

  1. Riding a Bike

Most parents can understand the importance of riding a bike. They certainly had a more active childhood than their kids and riding a bicycle takes them down the memory lane, to their childhood. Cycling is a light and fun-filled activity that proves to be great stress-busting exercise for kids. It not only works on the calf muscles but strengthens the entire body, building muscle mass. It also helps in socializing and is an engaging physical activity for kids.

 

  1. Squats

Kids have naturally flexible bodies and squatting is an amazing power building exercise to push your child. To do a squat, ask your child to stand shoulder-width apart. As they inhale, ask them to bend down to their knees slowly and gradually come up while exhaling. Ensure that your child’s knees are behind the toes and they have their arms out straight to balance better. Squats are a must to incorporate, in the workout routines for kids, to increase their core strength and improve flexibility.

 

  1. Lunges 

Lunges are one of the best children exercises to improve your child’s muscle strength and lower body muscles. To do a lunge, the child has to put his/her hands on the waist and bend the right knee forward to a 90-degree angle and vice versa. The goal is to make sure that the back knee touches the ground and the front knee does not extend further from the toe. 

 

  1. Mountain Climbers

Mountain climbers are easy to do, fun exercise for kids. It focuses on building your child’s upper body strength and endurance. The child needs to get into the plank position by placing the forearms on the floor and supporting the rest of their body by the toes. The child can start the exercise by pulling the right knee as close to the chest as possible, keep switching legs at a comfortable pace, to start with and increase then slowly increase the speed gradually. 

 

  1. Sit-ups 

Sit-ups are one of the most classic children exercises that can be tried by kids of all age groups. It improves bone and abdominal strength and the large range of motion sit-ups activate various muscles along with improving your child’s posture. The child needs to lie down on his/her back with the feet anchored and start the exercise by tucking the chin to the chest with arms extended. Regular practice of this exercise will help the child maintain an ideal weight and stay fit and active.

 

  1. Skating

When making a list of exercises for kids to engage in, be sure to count skating in it! You will be surprised to know the variety of benefits this simple activity provides. Not only does it improve posture, balance, coordination, flexibility, and endurance, it also makes the kids goal-oriented, boosts self-confidence, and helps them develop a positive outlook on life.

 

  1. Yoga 

Children can benefit enormously from yoga. By learning the techniques of self- health and relaxation, children can learn to cope with the various situational pressures in life at an early age. It also enhances their physical strength, coordination, and body awareness. Practicing yoga regularly can help kids learn how to honor their bodies and deal with the anxieties in life better than the rest. 

 

  1. Jumping Jacks 

Jumping jacks are a fantastic exercise that mixes cardio and muscle training together. No special equipment is required to perform this exercise and can be practiced anytime and anywhere. The child needs to stand upright with the legs together and arms by the side. He/She has to bend the knees and extend them and jump into the air with stretching the arms up to the head. Repeating this exercise for about a hundred counts and practising daily can help build your child’s muscle strength effectively.

 

  1. Dance

Dance is a form of exercise that positively promotes the mental and physical health of children. Along with improved posture, flexibility, coordination, and effective usage of the child’s motor skills, dance makes children active listeners, disciplined and strong which is necessary to lead a happy and productive life.

 

  1. Hopscotch

Hopscotch is a classic game played by kids around the world. It has more benefits than just being a source of entertainment for your little ones. Hopscotch can easily be created by drawing a diagram with 8 numbered boxes. Using a marker, like a stone, the child tries to place the stone in each box and hops on one foot across the grid to complete the game. By playing Hopscotch, the child learns to master the body’s rhythm as well as build body strength and hand-eye coordination.

 

Along with physical training, another crucial aspect to unlock all of your child’s learning abilities is to engage him/her in mental training activities. Here is a list of exercises for kids that will challenge your child’s mental capabilities for overall success.

 

  1. Multiplication Hopscotch

Multiplication Hopscotch is like the normal game of hopscotch but with a twist to polish your child’s multiplication skills. Instead of playing the game with a marker like a stone, use a dice. Start the game by jumping on number one and ask your child to multiply it with the number rolled on the dice and repeat until the end of the board.


 

  1.  Number Bowling

Number bowling is a fun way to get kids moving while enhancing number recognition and other important math skills. All you need is ten plastic bottles and some paints to number them from 1 to 10. Ask your child to bowl and knock down as many pins as he/she can. Then use the knocked out numbers to create basic math equations for your child to solve and move to the next rounds.
 

  1. Math Splash

Math Splash uses water balloons and might even get your children a little drenched to create a fun activity while helping them review their math skills. All you need is to draw the answers to a set of easy math equations on the floor with chalk. Then present the equation to the child and ask him/her to smash the correct answer on the floor with a water balloon, making learning super fun.

 

  1. Number Dance

This game is effective for preschoolers who love to move around and to utilize their energy in the right direction. For this activity, all you need is music and 2 dice. The children are first shown a step to perform, then they roll both the dice and find out the sum of numbers rolled. The children then have to repeat the step shown to them that is equal to the sum of the numbers rolled on the dice. This game helps kids to visualize equations and improve counting.
 

  1. Roll The Dice 

Roll the dice is a fairly simple game to get your kids to recognize patterns and solve equations. For this game, you need two dice and a sheet of paper. Ask your child to roll the dice and add, subtract, multiply, and divide the numbers that roll out and jot them down. This game enhances the skills of number recognition and visual perception.

 

Summary 

Exercise is essential for kids to transform into happy and healthy adults. Only one out of three children is physically active in today’s time. While the recommended time for each kid to exercise each day is 60 minutes, children are now spending at least 7 hours a day in front of screens and gadgets, putting their mental and physical health in jeopardy. Exercise for kids is extremely important to ensure that they grow up to be smart individuals and make healthy choices. Physical and cognitive development go hand in hand. There are various studies that show that when kids are active, their brain develops the most. Children who are physically active show fewer signs of depression and anxiety. They show better balance, coordination, and improved reflexes. Regular exercise leads to the formation of nerve cells which are critical for activating all areas of the brain for development. It is also crucial for the growth of gross and fine motor skills. Parents, teachers, and educators should get actively involved in educating kids about the importance of physical fitness. Parents need to consciously push their kids towards indulging in regular fitness activities. It can either be sport or play-based and should be included in the workout routines for kids.

 

Cuemath Gym app has a variety of games and activities that will help your students fall in love with maths. Learning is not that hard with Cuemath, on the contrary, the engaging activities in the gym app provide your kids with the regular mental workout that'll reward them in the long run. Cuemath comes up with regular such articles that encourage their students to develop different skills concerning mathematics. Our online platform provides live online classes to our students which helps them develop a base for their studies. Through our maths gym app, which is available for both iOS and Android platforms, we try to develop the mental math skills of kids through various games, quizzes, and puzzles. We also believe in regular mental maths practice and therefore we are attaching some mental maths worksheets that will help to develop the mental maths skills of kids. Learning is easy, with Cuemath. 

  
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