Did you know that spending long hours in front of a computer or phone screen can be harmful, especially for young children? As little as 4–5 hours a day in front of a screen can negatively impact their eyesight and spine. To avoid serious health issues, it’s important to monitor your child’s screen time and suggest various forms of physical activity. Daily exercises for kids help develop healthy habits from an early age. Using the computer isn’t inherently bad, but it’s crucial to maintain balance and moderation. From a young age, it’s worth encouraging your child to exercise regularly at home or outdoors. Parents can also set a great example by leading an active lifestyle.
At Little Academy, we emphasize physical development by incorporating various physical activities into the daily schedule. These may include outdoor play, walks, trips to the playground, or movement-based activities in the preschool room.
Discover 10 fun and effective exercises for kids that will help your little one stay in great shape. Learn why encouraging children to be active is so important and what benefits regular physical activity brings to your child’s health.
Table of Contents:
- Exercises for Kids – Combine Fun with Usefulness
- How to Motivate a Child to Be Physically Active?
- Preparing for At-Home Exercises for Kids
- Top 10 At-Home Exercises for Kids
- Summary
Exercises for Kids – Combine Fun with Usefulness
It’s no secret that physical activity is a beneficial and healthy habit for people of all ages. Movement-based exercises help children maintain good physical and mental well-being. Parents often wonder how to encourage their kids to be more active. Fortunately, we don’t have to worry too much about this, as children have an instinctive need for movement, which supports their development.
The real challenge is not motivating children to move, but showing them safe and appropriate forms of activity. There are many ways to do this, and they can be adapted based on the child’s age. Simple exercises for children should be introduced from an early age in a sensible and consistent manner. They can be a great way to break up the day and complement regular activities.
How to Motivate a Child to Be Physically Active?
Motivating children to exercise regularly can be a challenge, especially in the era of digital entertainment. The key is to make physical activity a part of the daily routine and present it as fun. Here are a few strategies that might help:
- Play and Competition: Kids love games and competition. You can organize small contests, like who can do more jumping jacks in a minute or who can hold a wall-sit the longest. Adding a competitive element makes exercise more exciting and helps develop a healthy sense of rivalry.
- Variety: Introduce different types of exercises to prevent boredom. Mix simple activities with more advanced ones, depending on your child’s age and skill level. For example, gymnastics for 10-year-olds can be more intense, while fun, playful exercises are better suited for preschoolers.
- Shared Activities: Exercise with your child. Kids often imitate adults, so if they see you being active, they’re more likely to follow. Working out together strengthens family bonds and sets a positive example.
- Music: Add music to the workout. Children love to dance and move to a rhythm, which can make the exercises more engaging. Create a playlist of your child’s favorite songs to make the session more enjoyable and energetic.
- Rewards: Set up a reward system for regular workouts. This could be extra playtime, a trip to the playground, or a small surprise. Make sure the rewards support continued activity rather than being just material incentives.
At-home exercises for kids are one of the key habits that we as parents should incorporate into daily routines from the earliest months. It’s up to us to shape how our children care for their bodies and view physical fitness. By creating positive experiences with exercise, we help shape their future attitudes and establish lifelong healthy habits.
Preparing for At-Home Exercises for Kids
Creating a suitable exercise space at home is crucial to ensure your child’s safety and comfort. Here are a few steps to take:
- Choose the right space: Find a spacious, clutter-free area. It could be the living room, bedroom, or even the garden. The space should allow free movement and be suitable for various physical activities.
- Safety: Make sure the area is safe – remove sharp objects and furniture with hard edges. Check the floor for slipperiness to prevent falls. Use corner guards and ensure all furniture is stable and secure.
- Mats and equipment: Invest in basic equipment like a yoga mat, fitness balls, jump ropes, or hula hoops. Some exercises, such as back stretches, may require special gear. Mats ensure comfort and safety, while accessories make the workout more fun and varied.
- Sporty outfit: Your child should wear comfortable, breathable clothes that allow free movement, along with appropriate athletic shoes. Good footwear provides grip and joint support during jumps or running.
- Exercise plan: Prepare a plan that matches your child’s age and abilities. Include a variety of exercises to avoid boredom. Add playful elements to make it more enjoyable. You can combine exercises for older children (like 10-year-olds) with fun activities for preschoolers. Updating the routine regularly helps maintain interest and motivation.
Top 10 At-Home Exercises for Kids
Here’s a list of the top 10 easy and effective exercises for kids you can add to your daily routine. These gym-style exercises are suitable for children of different ages, including preschoolers and six-year-olds.
Jumping Jacks
This energetic warm-up engages the whole body. Kids jump while clapping overhead and spreading their legs. Try a few sets of 10 reps. Jumping jacks are great for improving coordination and endurance, especially for 10-year-olds.
One-Leg Hops
This exercise helps improve balance and coordination and burns off extra energy. Kids can hop on one leg for a set time or distance. Aim for several sets of 10 reps per leg.
Cat-Cow Stretch
Great for children with back pain, especially in the thoracic and lumbar areas. The “cat” pose involves arching the back upward, while the “cow” pose involves lowering it in a concave position. Hold each pose for a few seconds and switch slowly. This is a gentle stretching exercise for kids.
Wheelbarrow Walk
In this game, the child is the “wheelbarrow” and the parent holds their legs while the child walks on their hands. It’s both fun and a great arm workout. A perfect full-body activity for kids.
Back Stretch on Fitness Ball
To relieve back pain, kids (and adults) can lie on their stomachs on a large fitness ball, letting their bodies stretch naturally. It’s especially recommended in preschools as a gentle and safe exercise.
Squats with a Balloon
This exercise works the lower body, agility, and coordination. The child tosses a balloon into the air and performs a squat before it lands. It’s a fun and engaging activity for preschoolers.
Wall Sit
This strengthens the glutes and thighs. The child “sits” against the wall as if on an invisible chair. Try to hold for about 1 minute. A great leg workout for kids.
Candle Pose
This move strengthens the abs and improves balance. The child lies on their back and lifts their legs and hips straight up, supporting their torso with their hands. Hold for about 1 minute. A simple yet effective physical development exercise.
Burpees
Also called “crocodiles,” this high-energy move burns lots of calories. Start standing, drop into a plank with legs extended back, then jump back up. Repeat at least 10 times. Great for 10-year-olds – it builds coordination, strength, fitness, and discipline.
Flying Birds
Pretend to be little birds flapping your wings quickly. You can also chirp along! This works the arms intensely, so take breaks as needed. Stand with feet together, stretch arms out to the sides, and flap quickly up and down. Simple and fun!
Summary
The fun gymnastics exercises above are just a few suggestions for safe and creative ways to spend active time with your child in the morning or afternoon. What exercises do you do with your child? Do you know any other activities that support development and bring lots of joy? Share your thoughts and ideas by emailing us with your suggestions.
We also encourage you to make a thoughtful choice when selecting a preschool for your child. At Little Academy, we support well-rounded physical, emotional, and mental development from the earliest years. When choosing a preschool, pay attention not only to the building, curriculum, or staff, but also to the implemented physical activity program. Physical exercise is a key part of our educational approach.
