Exercises For Kids – The Best And Ultimate Guide


Exercises for kids should not be like adults. There would be plenty of fun. So, they would love to do it and keep exercising. Proper exercise will help them thrive and excel academically and behaviourally.

Exercises for Kids

Type of exercises for kids

  • Running
  • Jumping
  • Skipping
  • Crab Walk
  • Bear Crawl
  • Sit-ups and Push-ups
  • Squat and lunges
  • Yoga

Aerobic Exercises for Kids

Exercises for Kids
Exercises for Kids

When kids exercise regularly, especially in aerobic activities, they will develop endurance. During these exercises, their large muscle will stretch and grow better than kids who are not exercising. Their heart will pump blood faster and breathe harder, enhancing the body’s ability to deliver oxygen to all cells.

Stretching exercises help to enhance flexibility and allow muscles and joints to bend and move quickly through their full range of motion.

  • Basketball
  • Bicycling
  • Ice skating
  • Inline skating
  • Soccer
  • Cricket
  • Swimming
  • Tennis
  • Walking
  • Jogging
  • Running
  • Rock climbing
  • Karate/martial arts

Sedentary activities and how to avoid them

These days kids spend much time in front of smartphones, tablets, and television watching tv shows, videos, games, movies, Etc., also called sedentary activities. Because of this, they do not get enough time for physical activities. As a result of this obesity, other health problems start showing up.

To put a limit on sedentary activities, parents need to

  • Set a limit on time spent on electronic devices.
  • Make sure that online gaming does not replace actual physical activity
  • Should not encourage or allow kids to get used to mobile gaming or videos
  • Parents should not allow tv, mobiles, Etc during eating time.
  • Kids should spend at least an hour on various physical activities daily.

Top benefits of exercises for Kids

Exercises for Kids
Exercises for Kids

Kids will benefit from regular exercise.

  • Kids will benefit from regular exercise.
  • There will be less chance of being overweight
  • They will grow more robust muscles and bones
  • Kids will get more immunity to different diseases
  • They will sleep better at night

Let us dive deeper to gain knowledge of the benefits that physical activity offers children.

1.Exercises for kids: Strengthens the Heart

Like other muscles, the heart is a muscle. Performance of the heart improves when we go for regular exercises. Exercises help to strengthen heart muscles. It can help to nullify many heart-related or cardiovascular diseases.

2. Exercises for kids: Helps Keep Arteries and Veins Clear

Regular, intense exercises reduce the cholesterol and fats stored in our body or arteries and veins. Physical activity increases the flexibility of the walls of blood vessels. It also helps to reduce blood pressure. Thus, regular exercise reduces the risk of heart attack and stroke.

3. Exercises for kids: Makes the Lungs More Efficient

Intense physical activity increases lung capacity. Therefore, we can intake more oxygen and exhale more carbon dioxide. The decline in oxygen intake happens with inactivity. So, regular exercise helps prevent the decline in oxygen levels.

4. Exercises for kids: Reduces Blood Sugar Levels

Regular exercise prevents the accumulation of sugar in the blood. Physical activity uses glucose from the blood and uses the same for energy. Therefore, exercise reduces the risk of developing diabetes.

5. Exercise for kids: Controls Weight

While sedentary, a kid generally takes more calories than is required for different bodily functions. The excess calories accumulate as fat. However, kids who do physical training either have a deficit of calories or a balance of calories. It reduces fat and weight or helps to maintain weight.

6. Exercise for kids: Strengthens Bones

We have already read that muscle becomes more potent with physical activity. Physical activity also strengthens our bones. Those who exercise regularly get higher bone density than those who do not. Increased bone density helps to prevent many bone-related disorders.

7. Exercises for kids: Helps Prevent Cancer

Regular exercises reduce the chance. As per the American Institute for Cancer Research – inactivity increases the chances of colon, endometrial, and lung cancers.

8. Exercise for kids: Regulates Blood Pressure

Physical exercise reduces stress levels. With reduced stress, blood pressure becomes routine, and the risk of heart disease declines.

9. Exercises for kids: Boosts Energy Levels

Activity or exercise makes kids more energetic. It allows them to be more active and reduces the chance of being tired.

10. Exercises for kids: Enhances Emotional Well-Being

Exercise calms people and gives them a feel-good vibe due to the release of certain hormones like endorphin.

How much physical activity and exercise should children and young people aged 5 to 18 do?

All children and young people need to do two types of exercise every week. Kids should go for an average of at least one hour of intense physical activity every day across the week. They should participate in different types of sports and intensities of physical activities. It will help to develop movement skills, muscles, and bones. Taking part in physical activity also reduces the time spent being sedimentary. Exercise makes kids get in shape and reduces the chance of getting ill.

Exercises for Kids
Exercises for Kids

Become a positive role model for your kids

A healthy diet and regular physical activity are the keys to a healthy lifestyle for kids. Kids follow their parents or try to imitate them, so you need to set a healthier lifestyle for yourself and become a positive role model for your kids.


Website, N. H. S. (n.d.). Physical activity guidelines for children and young people. Nhs.uk. Retrieved August 2, 2022, from https://www.nhs.uk/live-well/exercise/exercise-guidelines/physical-activity-guidelines-children-and-young-people/

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