Including workouts in your child’s routine is the fastest way to improve their health and sharpen their brain. Although it’s easy to get involved in physical activities outside the home, even a short walk can do wonders for their health. But, in the current situation where going out is not safe, a home workout for kids is the only option you can rely on.
But, Why are Exercises for Kids at Home Necessary?
As mentioned above, due to the current situation, you can’t go outside with your kids, and staying at home all day can make them even lazier, isn’t it? So, to pump their energy up, home workouts for kids are best, and they can also have some amazing benefits, as mentioned follows:
#1. Strong bones and muscles
#2. Healthier weight
#3. Lower risk of type 2 diabetes
#4. More sound sleep
#5. Having a more positive outlook on life
#6. Avoids severe mental health issues
#7. Strengthens the heart
#8. Promotes a healthy body composition
#9. Boosts the immune system of children
#10. Boosts their self-esteem
If your child exercises regularly, they will get all these benefits soon! But, starting can be confusing for you and boring for kids, right? But don’t worry, we have listed here some best exercises for kids to try at home. Read the article till the end, as we have also mentioned some tips to introduce work out if your kids have just begun or don’t like moving their bodies much.
Best Exercises for Kids at Home
Start with Warm-ups
Workouts can be rigorous and require a lot of energy. Suddenly pushing the body to workout can be risky. So, preparing your body gradually by light warm-up exercises is a must. It saves you from the risk of injury and gives you a better range of movement. It also increases flexibility, blood flow, oxygen, and performance of the body.
You can do the following warm-ups with your kids:
#1. Slow running at the same place
#2. Bending and touching the feet with both hands straight
#3. Butterfly stretch
#4. Light random dancing
#5. Jumping jacks
#6. High Knees
#7. Walking lunges
#8. Arm swings
#9. Skipping
#10. Playing ‘catch me if you can’ (Your kids will love chasing you!)
9 After Warm-up Fitness Exercises for Kids
#1. Bench Step-ups
Take a right footstep, then a left footstep, onto a low bench, then step down. After each set, switch to the other side. Do it in front of your kids and ask them to copy.
#2. Planks
Lie on your stomach with your chest raised off the ground. Balance on forearms and toes, while keeping your feet flexible (toes on the floor). Ensure that your whole body is straight, keeping your butt and shoulders aligned, and hold for 30 seconds. Keep the time of doing it less when you start this with your kids.
#4. 30-Minute Cardio Dance Workout
Your kids will surely enjoy a 30-minute Cardio Latin Dance workout because it’s like a great dance party! In addition to trying out the basic dance moves, the parents can work on their dancing skills at the same time as they let the kids jump around. Children and their parents can have their dance party together while working up a sweat. It won’t even feel like you are working out!
#5. The Tabata Program
Tabata is a form of interval training that lasts for four minutes but can be one of the toughest four minutes you’ve ever accomplished. The program is structured as follows:
# Spend 20 seconds working hard
# Take a ten-second rest
# 8 rounds should be completed
You can do any sets of exercises you want to. Any exercise that has a large muscle group benefit can be used here, such as squats, push-ups, burpees, etc.
#6. Shadow Boxing
The shadowboxing game is a great way to teach children to throw punches without any fear of getting hurt. Since there is no contact, you will not need gloves for them. While it will improve everyone’s technique and form, it will also teach your children self-control and stamina. You can show the kids how to properly use the technique and stance by asking them to copy your moves.
#7. Throwing & Catching
You can play catch with your children with any type of ball (you can choose something relevant to the sport they usually play). Make the activity more interesting by having them try catching with only one hand, holding it with two hands, using their less dominant hand, throwing into a basket or hoop, aiming at different distances, etc. It allows them to develop their hand-eye coordination and makes them ready for taking part in new sports.
#8. Star Jumps
This one is a favourite with kids! Crouch with your hands by your ankles while beginning this exercise. As you jump in the air, expand your legs and arms, looking like an “X”. Return to the game and keep on doing the star jumps on loops.
#9. Burpees
This one is a very challenging exercise and requires a lot of energy. Start by jumping up. Next, drop to a plank, add a push-up, and then jump back up. Make sure the repetitions are flowy and try to avoid pauses between them. You can choose to skip the push-ups if your kids are getting tired quickly.
How to Introduce Kids Exercises to do at Home?
#1. Get involved with them every time they do the workout. This will increase the bond between you and your children, plus will keep you fit!
#2. Make the workout fun and enjoyable by playing music or games, such as copying each other, or challenging each other.
#3. Don’t push them, instead cheer them up even if they do a 10 or 15-minute workout.
#4. Include using workout videos, and always make sure you ask your kid to choose it.
#5. Set easy goals and reward them for completing them.
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