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Simple Exercises for Kids

Give a kid an exercise video and they may run the other direction. Exercise is just as important for kids as it is for adults, but if we don't make it fun and easy, the kids won't do it. Simple exercises will keep children from getting frustrated that they can't keep up with an exercise routine. Once you decide which simple exercises would be best for your child, make sure they are doing them each day and that the session lasts about a half an hour.

  1. Jump Rope

    • Give your child a jump rope and put on his favorite CD. He can have fun jumping to the rhythm. This is a beneficial, yet simple, cardio exercise for children. If you have at least three children, you can have two children turning the rope and one jumping. They can each take turns and encourage each other. If they want a little more of a challenge, they can add a second rope and jump double dutch.

    Stretching

    • Perform some basic stretches each day. A child can stretch her arm muscles by pulling one arm at a time in front of her chest and holding it there for 15 seconds. Then she can stretch her quadriceps by taking one leg at a time and bending it back so that it touches her bottom. She can hold her legs in place by holding on to her foot. She should do this for 15 seconds at a time.
      She can stretch her sides by placing one arm over her head and bending to the side. For example, if she places the left arm over her head, then she would bend to the left. She should hold that position for 15 seconds to get a good stretch.

    Sit-ups

    • Have your child lie on his back and bend his knees. Then have him cross his arms over his chest to form an X. Each hand should be touching the opposite shoulder. Hold the child's feet and see how many sit-ups he can do in one minute. A sit-up is only counted when his shoulder touches his knee. Doing sit-ups alone can be boring for a child, but if sit-ups are timed, it becomes an interesting competition. The child will be able to see if he can beat his numbers each day.
      Children can perform partial sit-ups as well. These sit ups require the child to once again lie on her back with her knees bent. Then she extends her arms out to her side. As she rises, so do her hands. The hands should make it all the way to the top side of the knee and back down to count as one sit-up.

    Push-ups and Pull-ups

    • Tell your child to lie face-down on the ground and then hold himself up with just his feet and hands. Time him and see how many times in one minute he can lower his arms to the ground and back up again. Remind him that his feet and legs must remain in the same position during the entire exercise for the push-up to count. Do this exercise once each day and watch for improvement over time.
      Children can also choose to do pull-ups instead of push-ups, as they work the same muscles. The child grabs hold of a bar and begins by hanging from it. She should then pull herself upward until her chin is above the bar. This counts as one pull-up. Every time the child lowers her body and brings it back up over the bar, she has completed another pull-up.

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