Usually, when we think of exercise, we think along the lines of adults lifting heavy weights and working hard in the gym. Agreed, it is exercise, but it’s not the only way. Exercises can be simple like running or hiking too. More importantly, physical activity is essential for everybody, regardless of how old you are.

Additionally, it is of utmost significance to start exercising from a young age. It has various long-term benefits. Aerobic exercise is one such full-body exercise that keeps you active and strong from the inside. Let us first look at what aerobic exercise is and why it is essential for children.

Importance of Aerobic Exercise for Kids

The Importance of Aerobic Exercise for Kids

Aerobics is a type of physical exercise in which rhythmic aerobic exercise is combined with stretching and strength training to improve health and fitness. It includes activities that make the heart beat faster and pump more blood to the entire body. It also helps the lungs in taking in more oxygen, which is beneficial for the body’s overall functioning

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According to the CDC, children and adolescents between the ages of 6 and 17 years should get at least 60 minutes of physical activity every day. It promotes overall health and fitness. Moreover, these kids are likely to maintain a healthy weight during their later years and not become overweight.

Benefits of Aerobic Exercises

From aerobic exercise, kids can reap several benefits; some of the most important ones are mentioned below.

#. The children who exercise have lower body fat and comparatively lower cholesterol levels as opposed to children who do not.

#. These kids also have stronger bones and muscles.

#. They have better heart and lung health.

#. They have better brain health which results in better memory and overall academic performance.

#. They have reduced chances of suffering from depression.

#. These children also have better lifelong health and well-being. Hence, they are less likely to suffer from chronic conditions such as cardiac diseases, diabetes, etc.

Choosing the Most Appropriate Aerobic Exercise for Kids

The ability of your child to do aerobic exercises increases as they grow older. Hence, their ability to exercise during and after puberty is more as opposed to when they are younger. This is because, with age, the different levels of fitness in terms of endurance, flexibility, and strength also increase proportionately.

Hence, to maximise the benefits, it is essential to ensure that your children are doing the right exercises according to their age. In short, the aerobic exercise for 7-year-old kids will be different from that for 15-year-old kids.

Age-appropriate Types of Aerobic Exercises for Kids

Read some examples of the best aerobic exercises as per age below.

#. For kids aged between 6 to 9 years, some of the best activities are hiking, walking, running, skipping a rope, doing karate, riding a bicycle, rollerblade, skateboard, playing sports such as swimming, gymnastics, etc.

Types of Aerobic Exercises for Kids

#. Children between the ages of 10 to 12 years should get involved in activities such as dancing, playing sports like basketball, tennis, softball, swimming, as well as gymnastics, dancing, skipping a rope, ice skating, canoeing, kayaking, skiing, snowboarding, etc.

#. For teenagers, the above-mentioned exercises are beneficial, but not necessarily enough. Some other examples include aerobic exercise classes, cheerleading, any form of martial arts, house and yard work, ice skating, as well as playing sports such as baseball, volleyball, soccer, lacrosse, hockey, football, fencing, and badminton.

Tips to Get the Best out of Exercise

As a parent, keep the following things in mind when encouraging your kids to exercise more.

#. If you choose the activities for your children, make sure it is fun for them. Do not force them into activities if they do not show a genuine interest.

#. Make sure that your child engages in those activities most days, if not every day. Avoid fixing a few days of the week for exercising.

Tips to Get the Best out of Exercise

#. Diet is equally important. Ensure that your kid finishes his/her greens every day.

#. Your child’s lifestyle should be active instead of exercise being limited to only those 60 mins per day. So, encourage your child to take the stairs, keep moving around the house, and not sit in one place all the time.

#. Be a role model for your child. If your kid sees you exercising frequently, they would also want to follow in your footsteps.

#. Show your appreciation when they achieve something, such as completing an extra lap of the swimming pool in a shorter amount of time. It will boost their confidence.


With the numerous health benefits of aerobic exercises, you should ensure that your children are always engaged in one or the other type of exercise. For more helpful articles, check out our blogs. The Real School is a space that offers the best techniques and futuristic learning for your children. At The Real School, we believe in focusing on different aspects of a child’s development. Every kid is different, and so are their needs. Hence, what works well for one child may not necessarily work for another. Give your child the best resources with The Real School and encourage holistic development of the mind and body.

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About the Author


Shilpa is a professional web content writer and is in deep love with travelling. She completed her mass communication degree and is now dedicatedly playing with words to guide her readers to get the best for themselves. Developing educational content for UPSC, IELTS aspirants from breakthrough research work is her forte. Strongly driven by her zodiac sign Sagittarius, Shilpa loves to live her life on her own notes and completely agrees with the idea of ‘live and let live. Apart from writing and travelling, most of the time she can be seen in the avatar of 'hooman' mom to her pets and street dogs or else you can also catch her wearing the toque blanche and creating magic in the kitchen on weekends.

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