In Fit Family, Fitness on
February 6, 2018

More Exercises for Children

exercises for children

Regular physical activity can help children and adolescents improve cardiorespiratory fitness, build strong bones and muscles, control weight, reduce symptoms of anxiety and depression, and reduce the risk of developing health conditions.

Children need to be active every day to promote their healthy growth and development. Kids who establish healthy lifestyle patterns at a young age will carry them – and their benefits – forward for the rest of their lives. Physical activity can help kids cope with stress. Children who establish healthy lifestyle patterns at a young age will carry them – and their benefits – forward for the rest of their lives

Physical activity can help kids cope with stress. It also promotes:

  • Healthy growth and development
  • Better self-esteem
  • Stronger bones, muscles, and joints
  • Better posture and balance
  • A stronger heart
  • A healthier weight range
  • Social interaction with friends
  • Learning new skills while having fun
  • Better focus and concentration during school

There are several types of exercises/activities that your children can do at home on their own to get the required amount of physical activity needed.


Endurance or aerobic activities – activities that involve the continuous movement of large muscle groups – increase heart rate, cause breathing to quicken, and make you work up a sweat. They are important for the development of a healthy heart and lungs.

Endurance activities can be lots of fun – and they don’t have to be competitive. Help your children choose the right activities for them.



Working against a resistance helps children build stronger muscles. Adequate muscular strength allows kids to deal with the demands of daily life without excessive stress on their joints and muscles.

Activities that build strength promote strong bones, muscles, and good posture, improve the ability to lift and maneuver objects and obstacles and enhance healthy growth and development.



Activities that encourage children to bend, stretch and reach promote flexibility. Having adequate flexibility allows children to participate in daily activities without pain or restriction from their muscles or joints.

Being flexible promotes good posture, reduces muscle stiffness and soreness, increases relaxation and minimizes the risk of injury.

Looking for even more exercises? Check out my Pinterest Board for more! Or click the articles below:

Strength Training for Kids

11 Stretches Your Child Can Do Today

Benefits of Yoga for Kids

Disney Family Movie Night Workouts

More Exercises for Children

Star Wars Jedi Workout for Kids

Mother of two, photographer, and fitness enthusiast hoping to inspire others to live healthy.

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  • Reply Kristi McAllister

    I think all children need to be taught the importance of exercise and staying active. When I was little, my activities centered around riding my bike and playing outside with friends. In the digital age, children have the tendency to become couch potatoes playing their video games. Love that you brought some awareness to this!

    February 6, 2018 at 1:42 pm
  • Reply Erin Kay

    This is wonderful!! Kids should be taught from a young age how important fitness and wellness is! Great job teaching this to your children and giving other parents helpful tools to help their children!

    February 6, 2018 at 2:58 pm
  • Reply Ben

    To be honest, I have mixed feelings about this. Do kids really need exercises like adults? Can’t they just play outside and have physical activity without it feeling like a chore..?

    February 6, 2018 at 3:35 pm
  • Reply Jessica Joachim

    These are so great! My daughter loves to work out with my husband and I. I will have to have her try some of these out next time!

    February 6, 2018 at 3:46 pm
  • Reply Ari

    I love this. So many people forget how important flexibility is for kids. I always do yoga with my nephews.

    February 6, 2018 at 4:11 pm
  • Reply GiGi Eats

    GREAT! I love that you’re encouraging exercise for kids!! This day in age kids can be found sitting playing video games most of the time. Ugh. I remember when I was a kid, I was INSANELY active, always outside playing around! I will make sure my kids are doing just that too!

    February 6, 2018 at 5:34 pm
  • Reply Dogmomseanna

    this is so great! with the rate of obese children rising it is good to know what they can do at home. honestly I think when they see their parents working out they think its a game and want to join in as well haha

    February 6, 2018 at 6:56 pm
  • Reply Amber Myers

    I’ll have to show this post to my kids. They are pretty active at least. My daughter jumps on her trampoline almost on a daily basis.
    Amber Myers recently posted…Hey, It’s OkayMy Profile

    February 6, 2018 at 7:59 pm
  • Reply Kelly Hutchinson

    The lifted bridges looks so challenging but I am sure it is great for kids to practice! Love the fact that these can be done safely at home.

    February 6, 2018 at 10:36 pm
  • Reply Fely

    Thanks for these. I try my hardest to get my girls doing something everyday. Like you mentioned there are countless benefits to regular activity. Kids nowadays spend too much time with electronics & not much physical activity unfortunately

    February 7, 2018 at 6:39 am
  • Reply Sondra Barker

    It is very important to get children learning about exercise at a young age. So healthy!!

    February 7, 2018 at 7:57 am
  • Reply Dee Jackson

    Your kids are so fit. Looks like they are having fun with it too.

    February 7, 2018 at 9:20 am
  • Reply Miljana

    Some of my favorite exercies here too. 🙂
    Miljana recently posted…Travel to Transylvania (facts + toddler traveling tips)My Profile

    February 7, 2018 at 12:59 pm
  • Reply emmanuel damian

    It’s really important for children to exercise so that they will prevent lifestyle diseases such as diabetes and obesity. Good job!

    emmanuel damian recently posted…Hiraya Chocolate With A Heart – GiveawayMy Profile

    February 7, 2018 at 2:21 pm
  • Reply Wanda Lopez

    Great post and tips! My girls are also into exercising to stay active and create endurance. Such an important thing to do!

    February 7, 2018 at 2:41 pm
  • Reply Jay Colby

    This is a great topic. Kids need to exercise for not only health reason but to keep kids healthy.

    February 7, 2018 at 4:46 pm
  • Reply maritza baez

    as a family dr i am always encouraging children to get inot hte routine of exercise so that they can maintian healthy exercise routines and habits for life to prevent health problems. these look easy enough to do

    February 7, 2018 at 5:03 pm
  • Reply Elizabeth L

    THis is so true! Kids need to exercise too. Keeping your kids healthy is SO important.

    February 7, 2018 at 5:27 pm
  • Reply Kiwi

    I think its cute for kids to get fit too. Also help them with better eating habits too!

    February 7, 2018 at 5:35 pm
  • Reply Sarah Bailey

    These sound like some great exercises for children, it just shows you don’t have to over do things but you can start young.
    Sarah Bailey recently posted…Getting Focused with Amphora AromaticsMy Profile

    February 7, 2018 at 6:21 pm
  • Reply Latoyia Dennis

    I love love love this post. I have been encouraging my son to work out. He enjoys it too.

    February 7, 2018 at 6:22 pm
  • Reply Aashima

    Those are some very good tips for kids. I’ll make a note. Thanks.

    February 7, 2018 at 6:33 pm
  • Reply Dana Peller

    These exercises will definitely come in handy for tiring out the boys. Thanks for the reminder as well about the importance of exercise in kids

    February 7, 2018 at 6:57 pm
  • Reply Sela

    I enjoyed your post. Kids nee to b taught the importance of excercise. Great jjob.
    Sela recently posted…A Look at Hookah Bars and LoungesMy Profile

    February 7, 2018 at 7:09 pm
  • Reply LavandaMichelle

    Encouraging working out from the beginning is a great way to make sure that they continue to lead a healthy lifestyle in the future! I always take walks with my daughters and now they’ve grown to love it. Thanks for sharing.
    LavandaMichelle recently posted…Valentine’s Day Gift GuideMy Profile

    February 7, 2018 at 11:32 pm
  • Reply Cathleen @ A Taste of Madness

    This is awesome! I was not active at ALL when I was a child. But I try now!

    February 8, 2018 at 1:35 am
  • Reply Holly

    I think that this post is great, Children need to be taught at an early age the importance of working out.
    Holly recently posted…Secrets to Making Really Good SoupMy Profile

    February 8, 2018 at 4:17 am
  • Reply Acupofassamtea

    This is an inspiring post. As a mother, i believe as early as you introduce children exercise the better it is.

    February 8, 2018 at 5:09 am
  • Reply Tatanisha Worthey

    I have said this before; kids don’t get the exercise we did. I love seeing posts like this for that very reason.

    February 8, 2018 at 7:01 am
  • Reply David Elliott

    I know my daughter could use some more activity in her life. And I need to encourage it. We go out and walk a bit but we could always do more. i will have to show her these exercises. She could use some things to help with endurance.
    David Elliott recently posted…Food Holidays: National Tortellini Day February 13thMy Profile

    February 8, 2018 at 8:52 am
  • Reply Nisha

    Those are some great exercise options for kids! Loved the post!

    February 8, 2018 at 4:15 pm
  • Reply diana

    You’ve got the right lesson for kids. Once they get use to exercise, they will always do it.

    February 8, 2018 at 8:13 pm
  • Reply Bobbi

    I love that you have shown some activities that children can do. They also need some strength training to stay healthy.

    February 8, 2018 at 8:56 pm
  • Reply Valerie

    I love this post! I think its so important to show kids that exercise keeps them healthy, specially nowadays with all the tech stuff going on kids only want to be sitting down watching their phones or tablets! So yes!! Lets keep moving❤️

    February 9, 2018 at 2:44 am
  • Reply Blair villanueva

    Omg your kid is very game to your post. It is important that kids are active to improve and strengthen their immune system.

    February 9, 2018 at 4:14 am
  • Reply Ally Jones

    This is absolutely amazing. My son loves doing yoga. I need to try these exercises with him too.

    February 9, 2018 at 6:57 am
  • Reply Nina

    I agree that promoting fitness for kids is so important. I think it’s good to expose them to a variety of activities and sports. You never know what they may end up liking.

    February 9, 2018 at 12:50 pm
  • Reply Amber Stanfield

    It’s so important that children get plenty of exercise. Growing up this wasn’t an issue, because we would play outside and ride bikes all day, but kids today enjoy a lot of sedentary hobbies. This was a really great list of exercises for kids to do, and great for parents as well! 😉

    Amber Stanfield recently posted…The Best Sweater Dress Under $50My Profile

    February 10, 2018 at 6:10 pm
  • Reply Lisa

    I agree making sure your children get exercise is important. Great post. I am going to share it with my children.

    February 10, 2018 at 9:09 pm
  • Reply Nina

    Regular exercise is incredibly important. All children should be taught how important it is. These are some great ideas to do with the entire family.

    February 10, 2018 at 10:50 pm
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    Before starting any new diet and exercise program please check with your doctor and clear any exercise and/or diet changes with them before beginning. I am not a doctor or registered dietitian. I do not claim to cure any cause, condition or disease. I do not provide medical aid or nutrition for the purpose of health or disease and claim to be a doctor or dietitian. This is merely an opinion blog. Read full disclaimer here -