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15 Fun Exercises For Kids For A Healthy Body And Mind | Xino Sports

Posted by Francina Smit on
15 Fun Exercises For Kids For A Healthy Body And Mind | Xino Sports

Simple Exercises For Kids

Exercises for kids is very essential in leading a healthy life. Those kids who are more active are more likely to have stronger bones and muscles, fewer risks of becoming overweight, and a more positive outlook in life. Having at least 60 minutes of fun exercises for kids and youth is recommended daily.

Exercises can be fun for kids. Instead, think of exercise as exercise play - think of something as simple as jumping on one foot! BOKS is a school fitness program geared toward elementary and middle school kids that is fun and educational.

Children come to school 45 minutes early for fun and activities. The exercise program provides a great workout routine with fun exercises for kids and helps them improve their health and performance. It helps students improve academically as well as behaviorally.

It's important to encourage kids to be active from a young age, and not just to do muscle strengthening exercises and get aerobic exercise, but also to live a healthy lifestyle. And what better way to do that than by making exercise fun?

 

Table of Contents

 

How Do We Help Our Kids To Be Physically Active?

  • Come up with age-appropriate activities that include simple exercises for kids to fully appreciate the active play.
  • See to it that active play is part of their routines. Kids will more easily embrace being physically active when it is actually part of their daily lives.
  • Encourage the whole family to be active. After all, it’s not just the kids who need to stay healthy.

It is best to expose children to worthwhile physical activities. Aside from keeping them healthy, doing these with children can also create bonding moments with them.

 

Here's A List Of Exercises. For Kids To Build Core Muscles

Running

The first thing that comes to mind when thinking about ways to exercise is probably running. It is the simplest form of exercise. There are plenty of games to think of that involves running.

Running is arguably ideal to get kids moving and getting rid of their seemingly unlimited energy. Children may run outside and in the house. Runs can be combined with other moves in a game, such as relay races or sprints competitions.

Change the running pattern:

  • Variate the movements when the children switch between skipping and running
  • Run with feet near the ground.
  • Kids can also run with high knees (raising alternately knees to the chest with each step)
  • Or with the foot kicked with the heels at each step.

This is a great way to keep the heart pumping and the legs moving. Kids can start by jogging around the block or running in place. As they get more comfortable, they can increase their speed and distance.

Jumping Rope

Jumping rope is a classic childhood activity that provides a great workout. It’s a great way to get the heart rate up and the legs moving.

There are many variations of jump rope games, such as:

- Single Jump: This is the most basic form of jumping. The child simply jumps over the rope with both feet simultaneously.

- Double Jump: In this variation, the child jumps twice for each rope revolution.

- Side Swing: The rope swings to one side of the jumper, and they must jump over it.

- Crossover: The rope swings under both feet and then crosses in front of the body before swinging around behind again. The child must jump over the rope each time it crosses in front of them.

- Double Under: This is a more advanced move where the rope passes under the feet twice before swinging around and being jumped over.

Like running, jumping helps improve balance, as do strengthening legs and core muscles. Jumping is a great cardio workout and can be done almost anywhere. It’s also a great way to get the whole family involved in physical activity.

 

Kid swimming - Xino Sports

Swimming For Upper Body Strength

Swimming is a great way to get the whole family involved in physical activity. It’s also a great way to cool off on hot summer days.

Swimming can’t be excluded from this list because it is an effective workout for the whole body. It is a challenging and exciting sport. It spurs the competitiveness among kids to master different strokes.

Swimming is a low-impact activity that has many benefits, such as:

- It is easy on the joints

- It builds endurance, muscle strength, and cardiovascular fitness

- It helps maintain a healthy weight

- It tones muscles and strengthens bones

- It improves flexibility

- It improves balance

- It improves coordination

There are different strokes kids can try, such as:

  • Freestyle,
  • Breaststroke,
  • Backstroke,
  • Butterfly.
  • They can also try different swimming games, such as Marco Polo or water tag.

Swimming is a great way to cool off and have fun in the summer. It’s also a great workout for the whole family.

 

Boy biking - Xino Sports

Biking

Bicycling is another great cardio workout. Kids can ride around the neighborhood, on trails, or even in the park. Just be sure they wear a helmet! Children definitely like cycling. It’s fast to get around, giving them a sense of freedom. Cycling relieves children's stress and is a great way to create family bonding.

Biking is a great way to explore different trails and paths. It’s also a great workout for the whole family.

Biking:

- Builds endurance

- Tones leg muscles

- Improves balance

- Increases heart rate

- Burns calories

Take some time to explore different biking trails near you. Some trails may be more challenging than others, so make sure to pick one that’s appropriate for your fitness level.

Cycling is not only good for your health, but it's also good for the environment. Biking is a great way to get the family together and enjoy the outdoors. It’s also a great workout.

Rollerskating or Roller Blading

Roller skating or rollerblading is a great way to get the family together and enjoy the outdoors. It’s also a great workout.

Roller skating:

- Builds endurance

- Tones leg muscles

- Improves balance

- Increases heart rate

- Burns calories

Rollerskating is one of the best family sports. It provides a complete aerobic workout, and it will definitely improve balance and coordination. Compared to running, rollerskating is generally safer on the joints.

Rollerblading is a great way to get some exercise and fresh air. Kids can rollerblade at the park, on trails, or even in the driveway. Skating is a great way to have fun and explore different trails. Just be sure to wear protective gear like knee and elbow pads. And don’t forget your helmet!

 

Kid rollerblading - Xino Sports

Crab Walks

Crab walks can be considered a strength-building exercise to increase coordination. Like bear crawls, crab walks target several muscles. Like bear crawls, they provide an activity-based playing experience heavily dependent on imagination.

The crab walk is a great way to improve coordination. All you need is some open space and a little imagination. Here are some benefits of crab walking:

- It helps improve coordination

- It helps develop core strength

- It helps condition the muscles

- It can be done indoors or outdoors

- It’s a fun way to get the family moving

It’s a great way to get the family moving and improve coordination.

Bear Crawl

The bear crawl is done on four legs on your belly, facing the ground (the polar opposite of the crab crawl). This motion can provide an excellent whole-body workout for kids to utilize their muscles and core.

Hula Hooping

Hula hooping is a great way to improve coordination. All you need is a hula hoop and some open space. Here are some benefits of hula hooping:

- Builds endurance

- Tones leg muscles

- Improves balance

- Increases heart rate

- Burns calories

- It helps improve coordination

- It helps develop core strength

- It helps condition the muscles

- It can be done indoors or outdoors

- It’s a fun way to get the family moving

Hula hooping is not only a great workout, but it’s also a lot of fun! Kids can hula hoop in the backyard, at the park, or even in the living room.

 

Girl hula hoop - Xino Sports

Squats and Lunges

Squats and lunges are two great exercises that can be done anywhere. All you need is some open space and a little imagination. Here are some benefits of squats and lunges:

- They help improve coordination

- They help develop core strength

- They help condition the muscles

- They can be done indoors or outdoors

- They’re a fun way to get the family moving

The exercise builds strength and enables children to learn a variety of sports or fitness activities. Try a front lunge backward, squat or back lunge with a side lunge.

Start the game by counting how long the children have to do at the same time with proper form. Knees must be oriented toward feet without being bent in any particular direction. It is possible to use jumping as an exercise in the exercise by letting children jump between squatting.

Hopping Balls

Hopping balls are great for improving coordination. All you need is a ball and some open space. Here are some benefits of hopping balls:

- They help improve coordination

- They help develop core strength

- They help condition the muscles

- They can be done indoors or outdoors

- They’re a fun way to get the family moving

Hopping balls are also a lot of fun! Kids can hop on them in the backyard, at the park, or even in the living room. Just be sure to supervise kids when they’re using them.

 

Kids on hopping balls - Xino Sports

Jumping Jacks

Jumping jack is a fantastic way to increase coordination. All you need is some open space.

Here are some benefits of jumping jacks:

-They help increase your heart rate, which is good for your cardiovascular health.

-They can help improve your balance and coordination.

-They work for multiple muscle groups at once, helping to tone your whole body

Jumps are an awesome way to get some exercise while having fun. They're also a lot of fun, and they may be done anywhere, including in the yard, at the park, or even in your living room.

You can also have them jump straight up and down with legs straight and arms straight with knees bent as they come down.

Playing Tag

Playing tag is a great way to stay active and have fun with friends. Kids can play tag at the park, in the backyard, or even in the living room.

Playing Catch

Playing catch is an excellent way to stay physically active and have fun with friends. Kids can play catch with a baseball, football, or even a Frisbee.

Jumping on a Trampoline

Jumping on a trampoline is a quick way to relieve stress. It is a very fun activity that kids won’t feel like exercising at all. This is definitely a must-try. Kids can jump on a trampoline in the backyard, at the park, or even at an indoor playground. Just be sure there’s someone there to spot them!

 

Kid jumping trampoline - Xino Sports

Butt kicks, push-ups, and tuck jumps

These are more simple but great exercises for kids, a great way to work those leg muscles. All you need is some open space.

Going Hiking

Hiking is another great way to get kids active and spend time outdoors. There are many hiking trails of varying difficulty levels all across the country.

Hiking is a low-impact activity that is perfect for people of all ages and fitness levels. Kids will love exploring nature and getting some fresh air.

Here are some great ideas for workouts that the whole family can enjoy together:

1. Go on a nature hike. Make it a game by seeing who can spot the most animals or different types of plants.

2. Head to the park for a game of tag, Frisbee, or catch.

3. Have a dance party in your living room. Put on some fun music and let loose!

4. Go for a bike ride around the neighborhood or local park.

5. Set up an obstacle course in your backyard using common household items. See who can make it through the course the fastest.

Hiking is a great way to get the family together and enjoy the outdoors. It’s also a great workout.

Hiking:

- Builds endurance

- Tones leg muscles

- Improves balance

- Increases heart rate

- Burns calories

- Reduces stress

Take some time to explore different hiking trails near you. Some trails may be more challenging than others, so make sure to pick one that’s appropriate for your fitness level.

These are just a few ideas to get you started. The important thing is to have fun and be creative!

Running, Jumping, Hopping It Out (In Conclusion)!

It's great to see kids being active and having fun. Regular exercise is important for maintaining a healthy weight, building strong muscles and bones, and reducing the risk of chronic diseases such as heart disease, diabetes, and cancer.

There are many different ways to get kids moving. The key is finding activities they enjoy and fit into your family's lifestyle. Try to be active together as a family. This can help create lasting memories while also teaching kids the importance of exercise.

So get out there and start moving! And remember, have fun!

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