Physical activity is encouraged throughout the entire lifespan, so why not join efforts during all walks of life? Besides, parents and guardians who mirror healthy habits inspire kids to follow their lead.
Unsure on how to make an effective routine? Learn how to create an effective routine with these healthy exercise for kids and adults here, featuring a sample workout to get you started!
How to Create a Kids Exercise Routine
A kids exercise routine may not be equivalent to your standard gym regimen with squat racks and bench presses, but it can be just as effective! What’s more, there are exercises you can actually do with your kids. Not only does this give a good workout in for yourself, but gifts them a healthy role model to look up to.
It is also important to not be forceful and discouraging, but rather supportive and motivating so they will grow to love and sustain regular physical activity throughout all stages of life. Demonstrating and showing the proper technique and form can further instill confidence and prevent against injury.
Plus, feel free to be creative and prepare a workout routine with the exercises listed below, whether incorporating them all or picking some to tackle a few times each week. Moreover, allow your child the autonomy to make an exercise routine of their own – they will love the independence and freedom!
Healthy Exercise for Kids and Adults
1. Jumping Jacks: Jumping jacks are a timeless, yet effective exercise for kids and adults of all ages. They are likewise a valuable component to start any workout by revving heart rate and loosening up the muscles.
2. Jump Rope: The old fashioned jump rope helps improve cardiovascular fitness and strengthen leg muscles. It can be used as a warmup or a complete workout like shown in this exercise video for kids and beginners. In absence of a physical jump rope, you can also mimic the exercise by jumping in place.
3. Mountain Climbers: Mountain climbers not only promote cardiovascular health, but stimulate nearly every muscle in the body. The total body exercise only requires bodyweight, so they can be performed virtually anywhere.
4. Push-Ups: Push-ups are one of the best exercises for the upper body and core, come in numerous variations, and can be modified to accommodate all fitness levels. For instance, you can push against the wall or on the knees for an easier modification.
What’s also great about push-ups? They can be completed almost anywhere, typically without added equipment, making them an excellent home exercise.
5. Planks: In addition to supporting a strong core, planks essentially target all muscles of the body. Get into plank form by stabilizing on your hands or with elbows bent. The entire body should form a stable, straight line, in which the core becomes activates by contracting the ab muscles. Start with 30 second planks and increase time as the struggle to sustain the position starts to become easier.
Make it a fun challenge and see who can hold a plank for the longest time. Winner gets to pick the next exercise!
6. Crunches: Having a strong core is not so coincidentally a core component of overall fitness. Supporting and maximizing strength of the abdominal muscles essentially underpins all physical movements, including of the back, legs, and arms. Crunches strengthen the core, but be sure to contract the muscles to make the most out of the exercise for kids and adults.
7. Wall Sits: Wall sits are static holds that help strengthen the lower half of the part. Really, all you need is a solid wall, in which you stand with your back against it, bend the knees, then slide the back down until the thighs are parallel to the floor. Sit and hold for 30 seconds, upping the increments as strength builds.
For added burn and endurance, hold the right ankle over the left knee, hold for 15 seconds, then switch. You can similarly hold a kettlebell or dumbbell for added resistance.
8. Squats: Whether with strictly bodyweight or using dumbbells, squats strengthen and particularly tone the lower body, including the quads, hamstrings, glutes, and the core. Teaching kids how to squat is imperative to ensure the effectiveness of the functional exercise and prevent against injuries and muscle imbalances.
9. Lunges: Like squats, lunges target the legs while encouraging strengthened balance. Complete the lunges in place and stationary or by walking, alternating between each leg. Just like with squats, feel free to hold an appropriate dumbbell weight as tolerated or preferred for added exertion.
10. Running: From playing tag to chasing one another, kids love the action of running. Running can also be as structured or relaxed as you desire, including freely in the backyard and other open or around a track and obstacle course. Ultimately, the importance is not necessarily how and where you do, just as long as you move the body and get heart rate elevated!
A warm-up should last at least three to five minutes with light jogging, dancing, jumping jacks, or any other preferred exercise to elevate heart rate.
3 sets of 5 to 10 push-ups, modifying them as needed
3 sets of planks, holding as long as possible for each set (also challenge each other to see who can hold the longest plank!)
3 sets of 10 squats
3 sets of 15 crunches
3 sets of 10 lunges, alternating legs per lunge
Still feeling energized? Take a lap or two around the neighborhood!
An effective cool down regimen can reduce pain and stiffness following a workout. Reduce heart rate by a light walk and stretch out muscles. Breathe deeply throughout and hold each stretch for 10 to 30 seconds.
Also do not forget to keep hydrated and fuel the body with a healthy pre- and post-workout snack, including apple slices and peanut butter, yogurt and berries, and carrots and hummus!