As parents, we all want our children to lead healthy, active lives. But let’s face it, getting kids to exercise can sometimes feel like pulling teeth, especially in an era of endless screen time, binge-worthy TV shows, and addictive video games that can keep children glued to the couch for hours on end. With smartphones, tablets, gaming consoles, and streaming services constantly competing for our children’s attention, encouraging physical activity has become more challenging than ever.
The good news is that with a little creativity and the right approach, we can turn exercise into a fun-filled adventure that kids will actually look forward to.
In this article, we’ll explore a variety of exciting exercises and activities that will keep your little ones moving, laughing, and begging for more. Whether you’re looking for indoor activities, outdoor fun, or exercises that can be done anywhere, we’ve got you covered. So, let’s dive in and discover how to make fitness a blast for kids aged 3-12!
Who says you need fancy equipment or a gym membership to get your kids moving? There are plenty of fun exercises that can be done anywhere, anytime, and best of all – they’re completely free!
Jumping jacks are a classic exercise that never goes out of style. They’re simple, effective, and can be done just about anywhere. To do a jumping jack, start with feet together and arms at the sides. Then, jump while spreading the legs and raising the arms overhead. Jump again to return to the starting position. It’s like your child is trying to make a star shape with their body!
Pro tip: Make it more fun by turning it into a game. See how many jumping jacks your child can do in 30 seconds, or challenge them to spell out their name by doing a jumping jack for each letter.
Bear crawls are a fantastic full-body exercise that kids absolutely love. They strengthen the core, arms, and legs while also improving coordination. To do a bear crawl, have your child start on all fours with their hands under their shoulders and knees under their hips. Then, they lift their knees slightly off the ground and move forward by moving the opposite hand and foot at the same time.
Fun twist: Set up an obstacle course in your living room or backyard and have your child bear crawl through it. They’ll feel like they’re on a secret mission!
Mountain climbers are another great exercise that can be done anywhere. They’re excellent for building endurance and strengthening the core. To do mountain climbers, start in a plank position. Then, bring one knee towards the chest, quickly switch and bring the other knee in, as if running in place while keeping the hands on the ground.
Make it exciting: Pretend the floor is hot lava, and your child needs to climb to safety. How fast can they “climb” without touching the lava?
Squats are a fantastic exercise for building leg strength and improving overall muscle strength. To do a squat, stand with feet shoulder-width apart, then lower the body as if sitting back into a chair. Keep the chest up and the weight in the heels. Then stand back up.
Fun challenge: See who can do the most squats in the family. The winner gets to choose the next family movie night film!
Planks are excellent for building core strength and can be modified to suit kids’ abilities. To do a plank, start in a push-up position with forearms on the ground. Keep the body in a straight line from head to heels.
Exciting variation: Have a plank contest! See who can hold their plank the longest while balancing a small stuffed animal on their back.
Tuck jumps are a great way to get kids’ hearts pumping and improve their leg strength. Start by standing with feet shoulder-width apart. Jump up, bringing the knees towards the chest while in the air. Land softly with knees slightly bent and repeat.
Challenge: See how many tuck jumps your child can do in 30 seconds. Can they beat their personal best?
Crab walks are a fun exercise that strengthens the arms, legs, and core muscles. Start by sitting on the ground with knees bent and feet flat on the floor. Place hands on the ground behind you. Lift your hips off the ground and walk forward and backward using your hands and feet.
Make it a race: Set up a start and finish line and have a crab walk race with the whole family!
When the weather’s nice, it’s time to take the fun outside! Here are some fantastic outdoor exercises that will have your kids begging to stay out “just five more minutes!”
Tag is a timeless game that gets kids running, dodging, and having a blast. There are countless variations to keep things interesting. From freeze tag to TV tag (where players can “unfreeze” their teammates by calling out a TV show name), the possibilities are endless.
Twist it up: Try “Reverse Tag” where one person is “it” and tries to avoid being tagged by everyone else. It’s a great way to give a less athletic child a chance to shine!
Scavenger hunts are an excellent way to get kids moving and engaged in physical activity while exploring their surroundings. Create a list of items for your children to find in the backyard or neighborhood. They’ll be so focused on finding the items, they won’t even realize they’re exercising!
Make it educational: Include items that teach about nature, like different types of leaves or rocks. It’s a two-for-one: exercise and learning!
Create an outdoor obstacle course using household items. Use hula hoops for jumping through, ropes for balancing, and cardboard boxes for crawling under. The possibilities are endless, and kids love the challenge.
Pro tip: Let your kids help design the obstacle course. They’ll be more invested in completing it and might come up with some creative ideas you hadn’t thought of!
Hula hooping is a fantastic way to improve coordination and core strength while having fun. It’s also a great cardiovascular workout. Start with a larger hoop for beginners and work your way down to smaller hoops as skills improve.
Fun challenge: See who can keep the hoop going the longest, or try walking while hula hooping!
Jumping rope is an excellent cardiovascular exercise that also improves coordination. Start with basic jumps and progress to more complex moves like crossovers or double unders as your child’s skills improve.
Make it social: Teach your kids some jump rope rhymes and games. They can play with friends or challenge themselves to master new tricks.
Relay races are a fantastic way to get kids moving and work on their teamwork skills. Set up a simple course in your backyard or at a local park. Divide kids into teams and have them run, hop, or skip to a finish line and back before tagging the next team member.
Mix it up: Instead of just running, incorporate different movements like bear crawls, crab walks, or bunny hops into your relay races.
When the weather doesn’t cooperate, or you’re looking for some indoor fun, try these exercises that can be done right in your living room!
Dancing is a fantastic way to get kids moving and burning calories while improving coordination and balance. Put on some upbeat music and have a family dance party. You can even play freeze dance for added fun!
Spice it up: Have a dance-off competition where each family member shows off their best moves. The sillier, the better!
Yoga is great for improving flexibility, balance, and focus. There are many kid-friendly yoga poses that are fun and easy to learn. Try poses like “Downward Dog,” “Tree Pose,” or “Warrior Pose.”
Make it imaginative: Turn yoga into a storytelling adventure. As you move through different poses, weave them into a story about exploring a jungle or flying through space.
Just like outdoor obstacle courses, you can create fun challenges indoors using furniture and household items. Use couch cushions for “hot lava” floors, create a “laser maze” with yarn, or set up a tunnel crawl under a blanket draped over chairs.
Safety first: Make sure all obstacles are secure and won’t tip over. Supervise younger children closely.
Balloon games are a fantastic way to get kids moving indoors without risking damage to your home. Try to keep a balloon in the air as long as possible, play balloon volleyball, or have a balloon “soccer” match using hands instead of feet.
Challenge accepted: See how long your child can keep two or three balloons in the air at once!
This classic game is not only fun but also great for following instructions and getting some exercise. Include physical activities like jumping, touching toes, or doing arm circles in your commands.
Twist it up: Let your child be “Simon” and give you instructions. They’ll love being in charge, and you might be surprised at how creative (and tiring) their commands can be!
This simple exercise improves balance and strengthens leg muscles. Have your child stand on one foot with their arms out to the sides. See how long they can hold the position without putting their other foot down. Encourage them to switch between left foot and right foot and try to beat their own time.
Make it harder: For older kids or those who find it too easy, have them try closing their eyes or standing on an uneven surface like a pillow.
Sometimes, the best exercise doesn’t feel like exercise at all. Here are some other fun ways to keep your kids active and healthy.
Encouraging your child to participate in sports or team activities is a great way to combine exercise with social skills. From soccer to basketball, swimming to martial arts, there’s bound to be a sport that catches your child’s interest.
Find their passion: Try different sports and activities until your child finds one they truly enjoy. The key is to make it fun, not a chore.
While we generally want to limit screen time, active video games (like those on Nintendo Wii or Xbox Kinect) can be a fun way to get moving on rainy days. Games that involve dancing, sports simulations, or full-body movements can provide a good workout.
Family fun: Make it a family game night with active video games. It’s a great way to bond and get some exercise together.
Never underestimate the power of a good playground. Climbing, swinging, sliding, and running around are all excellent forms of exercise. For example, monkey bars are excellent for building upper body strength. They work the arms, shoulders, and back muscles. Plus, a playground is a great way for kids to socialize and develop motor skills.
Make it exciting: Turn playground time into an adventure. Pretend the playground is a pirate ship or a jungle, and create stories around the equipment.
Jumping on a trampoline is not only fun but also a great workout. If you have space and it’s within your budget, a backyard trampoline can provide hours of active entertainment. Always ensure proper safety measures are in place.
Safety first: Always supervise trampoline time and establish clear rules, like one jumper at a time for smaller trampolines.
Speaking of bouncing, have you ever considered taking your kids to an indoor bounce house? It’s a fantastic way to burn off energy, improve coordination, and have a blast. An indoor inflatapark can offer a safe, climate-controlled environment where kids can jump, climb, and play to their heart’s content.
Birthday bash: Indoor bounce houses are perfect for birthday parties or special treats. Your kids will have so much fun, they won’t even realize they’re exercising!
As kids grow older, their exercise needs and interests may change. Here are some ideas for keeping older kids (10-12 years old) engaged in physical activity:
With proper guidance, older kids can start incorporating light strength training into their routine. This could include bodyweight exercises like push-ups, squats, and lunges, or using light resistance bands. These muscle strengthening exercises help build upper body strength and overall fitness.
Proper form: Teach kids to keep their legs straight during exercises like deadlifts or straight-leg raises. This helps target specific muscle groups and prevents injury.
Joining a school or community sports team can provide regular exercise and help develop teamwork skills. Encourage your child to try different sports to find what they enjoy most.
Help your older child set personal fitness goals. This could be running a 5k, mastering a difficult yoga pose, or improving their performance in a specific sport. Having goals can make exercise more motivating and rewarding.
Many gyms and community centers offer fitness activities designed for older kids and teens. This could include dance classes, martial arts, or even kid-friendly versions of adult classes like kickboxing or Zumba.
Personal trainer: Consider hiring a personal trainer who specializes in kids’ exercise to help your child develop a safe and effective workout routine.
While making exercise fun is important, it’s equally crucial to teach kids about proper form and safety. This not only prevents injuries but also helps kids get the most out of their workouts.
Before jumping into any exercise routine, it’s essential to warm up. Teach your kids to start with some light aerobic exercise like jogging in place or arm circles to get their muscles warm and ready for action.
For exercises like squats or push-ups, show your kids how to maintain proper form. For squats, remind them to keep their feet flat on the ground and their knees aligned with their toes. For push-ups, teach them to keep their body in a straight line from head to toes.
Encourage your kids to pay attention to how their body feels during exercise. If something hurts (not just feels challenging), they should stop and tell an adult.
Remind your kids to drink water before, during, and after exercise. Staying hydrated is key to a good workout and overall health.
Getting kids to exercise doesn’t have to be a chore. With these fun and engaging activities, you can help your children develop a love for physical activity that will serve them well throughout their lives. Remember, the key is to keep it fun, varied, and age-appropriate.
Whether you’re doing jumping jacks in the living room, creating an obstacle course in the backyard, or bouncing around at an indoor play center, the most important thing is that your kids are moving and having fun. By incorporating a variety of exercises – from simple movements like arm circles and leg lifts to more complex activities like relay races and sports – you’re helping your kids build strength, improve coordination, and develop a healthy lifestyle and habits that will serve them well into adulthood.
Don’t forget that adults can join in too! Not only does this set a good example, but it’s also a great way for the whole family to stay fit together. And remember, practice makes perfect. The more consistently you incorporate these fun exercises into your routine, the more natural and enjoyable they’ll become for your kids.
So, what are you waiting for? Get out there and start moving with your kids. Your family’s journey to a more active, healthy lifestyle starts today!
Speaking of fun, if you’re looking for a special treat that combines exercise with excitement and you’re in the Shreveport, Louisiana area, why not plan a trip to The Bounce House Shreveport? It’s the perfect place for your child to have a blast while getting some serious exercise. With a variety of inflatable attractions, your kids can bounce, climb, and play in a safe, supervised environment. It’s a win-win: they have fun, and you know they’re getting a great workout!
The Bounce House Shreveport 111 Dalton St. Suite 200 Shreveport, LA 71106
Monday - Thursday: CLOSED Friday: 3 pm - 6 pm Saturday: 10 am - 8 pm Sunday: 12 pm - 6 pm Private Party & Event Bookings Available