Daily movement is important for everyone. Adults often think of this as exercise, which can have negative connotations to some people. Kids shouldn’t be worried about going to the gym, burning a certain amount of calories, or hitting a step goal every day. Instead, parents and guardians should encourage children to be active in fun ways, such as playing at the park or riding their bikes.
Why is Exercise Important for Kids?
Daily movement should be fun for kids, not stressful. As they enjoy daily movement of some sort, their little bodies will be reaping benefits they don’t even realize. When paired with balanced meals, daily movement can control their weight, regulate blood sugar levels, and regulate blood pressure. Even more, it can strengthen the heart, lungs, and bones. Surprisingly, exercise has been shown to boost children’s immune systems, and who doesn’t want that?
Physical activity for children benefits more than different parts of the body. It can also help kids sleep better and sustain energy levels throughout their days. Additionally, it can reduce anxiety in kids and help them better cope with stress. Exercise promotes an overall healthier emotional state for kids, and it also boosts their confidence.
The CDC.gov highlights the many exercise benefits for children, including:
- Improving attention and memory.
- Reducing the risk of depression.
- Building strong muscles and endurance.
- Improving blood pressure and aerobic fitness.
- Helping maintain normal blood sugar levels, also known as cardiometabolic health.
- Reducing the risk of chronic diseases such as type 2 diabetes and obesity.
- Strengthening bones.
- Helping regulate body weight and reducing body fat.
Kids growing up today have more access to screens than any other generation. Too much time in front of screens and not enough daily movement can lead to childhood obesity, which is an increasingly prevalent issue in the United States. You can encourage your kids to stay active by joining them and making movement fun. As adults, we can set the example for our kids by being active and not spending our free time in front of screens.
Exercise Ideas for Kids
Exercise ideas for kids can make physical activity more enjoyable and engaging. Here are some fun ways for kids to workout:
Running
- Great for kids’ energy and can be done anywhere—indoors or outdoors.
- Mix it up with variations like skipping, “fast feet,” or side-to-side movements to improve coordination.
Dancing
- A fun way to get moving and express creativity.
- Try freestyle dancing, choreographed routines, or games like freeze dance.
Jumping
- Builds strength, cardiovascular fitness, and endurance.
- Fun options include:
- Criss-cross feet jumps
- Hurdle hops (side-to-side or front-to-back)
- Jumping jacks
- One-foot hops (balance challenge)
- Tuck jumps (knees to chest)
Squats and Lunges
- Develop leg strength with variations like forward, backward, and side lunges.
- Add jumps for extra fun between squats.
- Sit-Ups, Push-Ups, and Planks
Exercise Games
- Make exercise fun with activities like:
- Corners: Kids run to “home” and do simple exercises like jumping jacks.
- Red Light, Green Light: Add actions like bunny hops and gallops for variation.
- Squat Relay: Meet in the middle, do squats, and high-five.
- Indoor Ball Games
- Aerobic and coordination-building activities like:
- Tossing balls into laundry baskets
- Hitting targets with household objects
- Rolling or kicking a ball against a wall
- Skipping
- Challenges balance and builds aerobic fitness. Try:
- Hopscotch
- Jump rope challenges
- Obstacle courses
- Crab Walk & Bear Crawl
- Strengthen core and arm muscles with these fun movements.
- Incorporate challenges like races, obstacle courses, or balancing items.
Yoga and Stretching
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- Simple, calming poses like tree pose or downward dog build flexibility and focus.
- End with stretches like hamstring or side stretches to prevent injuries.
Check out the Youth & Teen Programs at the Greater Austin YMCA for more structured activities that encourage physical fitness, teamwork, and fun in a supportive environment. These programs offer a variety of options tailored to kids and teens of all ages and skill levels. We offer:
Plus, parents can take advantage of Kids Play, the YMCA’s complimentary on-site childcare for members. While parents work out or connect with the community, children can enjoy fun, education, and socialization in a safe and engaging environment.
What are some of your family’s favorite ways to get movement in? Evening walks, hikes, bike rides, or even fun games in the backyard are simple and enjoyable ways to embrace the benefits of physical activity for children in your daily routine.
