Fun and Easy Exercises for Children & Adolescents

Description: For maintaining good health, physical exercise is important. Children should  exercise regularly and stay active.

Article Overview: In this article, we will provide 10 fun and effective exercises  to help children & adolescents lose weight and stay healthy.

To help children and adolescents develop lifetime habits, a healthy lifestyle must start early in their lives. Exercise has many benefits, especially for children and adolescents. Some benefits are: 

  • Exercises helps develop strong bones.
  • The lungs and heart remain healthy.
  • The body becomes more flexible by exercising.
  • It reduces obesity.
  • Exercise lowers the risk of some  diseases and health issues.
  • Exercise can  boost  self-esteem and confidence. 
  • Research shows that exercise can improve your mood.
  • Children may  be more active in school after regular exercise.

Exercises for Children & Adolescents

Here are some exercises that can help your children to get in shape: 

  1. Burpee

What it is: A Burpee or Squat Thrust is a full-body, strength training, aerobic exercise.  Because it involves your full body, it is beneficial for all of your muscles.

How to do: 

  • Stand up straight.
  • Now squat down, place both of your hands on the ground, and lay down on the ground in a plank position. 
  • Next, do  a push up from  the splank position. 
  • After the push up, return to the plank position and then  stand up again.

How many: It depends on your stamina and strength. . More obese children or adolescents may be able to do  more than five burpees. Try starting with five  and gradually increase the number as you are able. . 

2. Bench step-ups

What it is: Bench step-ups are body resistance exercises that are helpful for the legs and buttocks muscles. It targets the hamstrings, quadriceps, and gluteal muscles in the legs & buttocks. Generally, this exercise is good to lose fat from the lower body. It is very beneficial for young children because it helps control the movements of your legs.

How to do:

  • First, using your right foot, step onto a low bench. Then step onto the bench with the left foot  too.
  • Now step down from the bench.
  • Repeat the set, switching sides.

How many: Again it depends on your stamina and your strength. . If you are a beginner then start with  a set of 10 bench step-ups. Gradually increase the number as you are  increase the number as you are able.  

3. Walk & Run

What it is: We all know about walking and running. Both of these exercises involve the full body and can help with weight loss Walking and running are also beneficial in the development of bones, especially in young children.

How to do:

  • Walk  for 2 minutes at a normal speed.
  • After 2 minutes, start running. Continue running for 30 seconds.
  • Stop running and start walking again for 2 minutes.
  • Repeat this for 30 minutes.

How many: You should begin by doing this walking and running exercise for 30 minutes. As it gets easier, keep increasing the running time until it reaches 1 minute. You can also increase the overall exercise time to 45 minutes or one hour. 

Note: This exercise is great  for young children and adolescents because it is easy. You can make it fun for them  by joining your children in this exercise.

4. Calf Raises

What it is: Calf raises are performed for strengthening legs. It also improves lower body performance. Children who regularly perform calf raises can usually run for a longer period of time.

How to do:

  • Stand up straight.
  • Lift up onto your toes and hold this position.
  • After a few seconds, lower it.
  • Repeat the exercise.

How many: Start with 15-20 calf-raises and gradually increase the number as you are able

5. Jumping Jacks

What it is: Jumping jacks are a total-body workout that  can be performed anywhere. This exercise is fun for children and adolescents as you have to jump up and down. It is a good exercise because  it works your lungs, heart, and muscles at the same time.

How to do:

  • Stand up straight. Now, stretch your arms and legs to sides.
  • Now jump in this position.
  • Return legs to the center and arms to the closed position when closing a jumping jack.
  • Repeat.

How many: Start with 3 sets of 10 jumping jacks. Children may find it fun, so gradually increase the number of repetitions in each set. 

6. Jumping Rope

What it is: Jumping Rope is also a total-body workout . This exercise uses your abdominal muscles to stabilize your body. The legs muscles are involved in jumping while the arms & shoulders muscles work turning the rope. The overall exercise improves focus, stamina, and coordination.

How to do: 

  • Stand up straight. Hold the rope in your hands with the middle of the rope lying on the ground in front of your feet.
  • Now jump over the rope.
  • Whip the rope over your head from back to front in a circular pattern.
  • Repeat 

How many: Start with 3 sets of 20. Children may find it fun, so gradually increase the number of repetitions in each set. 

Note: Some children may not be able to skip the rope or may  find it difficult. Have them try using an imaginary rope and moving their arms accordingly while jumping. This imaginary effort is also beneficial and it saves your child from injury during the  exercise. 

7. Bridges/ Lying butt lifts

What it is: Bridges or lying butt lifts work well for losing abdominal  and buttocks fat. These  also improve the muscles of the lower back and the spine.

How to do:

  • Lay down flat and place your arms at  your sides.
  • Bend your knees and keep your  feet apart.
  • Slowly raise your hips upward with bent knees. 
  • Hold this position for a few seconds.
  • Return to your normal lying position slowly.
  • Repeat.

How many: Start with 3 sets of 5.  Increase the number of sets gradually as you are able. 

8. Planks

What it is: Planks are a very effective full body exercise. The exercise works  the abs, core, and back muscles. Children can do it easily because of their flexible bodies. It helps to shape the belly, eliminate back pain, improve posture, and improve  muscle flexibility.

How to do: 

  • Lay flat  on your stomach and place your forearms on the ground.
  • Keep a shoulder-width distance between your arms.
  • Keep your neck and head in line with your  back.
  • Now, slightly lift your body on your tiptoes and arms.
  • Hold this position.  Your bodyweight will be balanced between your  toes and forearms. 
  • Return  to the lying position after 20 seconds.

How many: Start with 3 sets 5.   Increase the number of sets gradually as you are able. 

9. Cycling 

What it is: Cycling is a very easy  body workout, especially for children and adolescents. The benefits of cycling include  enhanced joint mobility, weight loss, and strengthening of leg muscles. You must have access to a bicycle or stationary bike to perform this exercise. 

How to do:

  • Find a safe location for cycling.
  • Dress your child in appropriate protective gear, such as a helmet and pants or shorts that will not get caught in the chain. 
  • Make sure your child has a water bottle to keep hydrated. 

How many: Start with 30 minutes of cycling and gradually increase as you are able.

Note: You can invite other children to join your child and make it a fun group activity for them. 

10. Crunches

What it is: Crunches are an excellent body workout. They improve core strength, flexibility of the torso, and strengthen abdominal muscles.

How to do: 

  • Lie flat on the ground and keep your feet hip-width apart.
  • Bend your knees.
  • Put your hands behind your ears.
  • Now move slightly upwards by tilting your chin towards your toes
  • Hold this position for a few seconds, then  Return to the lying position.
  • Repeat.

How many: Start with 3 sets of 5 repetitions. .  Gradually increase the number of repetitions as you are able. 

In Conclusion

In this article we have provided 10 fun and effective exercises to help children & adolescents  lose weight and stay healthy. Parents can make a schedule for their children and alternate these exercises in a workout session. Parents can also join in, to make it fun for their children. You can also add more exercises to this routine if you wish. Making a habit of regular exercise will help ensure the health of your entire family.

Sunbal Munir Bio