As a parent you know the importance of exercise, so how do you create an exercise routine for your child that is fun and engaging? From creative indoor games and adventurous outdoor activities to make exercise more enjoyable, we want to share with you ways to keep kids active.
Since kids learn best through play, incorporating fun physical activities like dancing, biking, or games can allow physical activity to be exciting and not a chore. Most exercises can become an activity for the whole family, which can promote a strong family bond. Beyond this, if children see their parents involved in physical activity at a young age, it can instill in them the importance of a healthy lifestyle that they can carry with them into adulthood.
The Importance of Physical Activity for Children
Before we explore all the different types of creative exercises to introduce to children, we need to understand exactly why physical activity is important for children. Many experts suggest that exercise for children in the form of sports, outdoor activities, or gym class can benefit children in a variety of ways, such as:
- Decrease the risks of type 2 diabetes, obesity, and heart disease
- Decrease symptoms of anxiety and depression
- Burning excess energy for children who have ADHD, creating a stronger sense of calmness for these children
Since most children have an abundance of energy, it is always helpful to create an outlet for them to let that energy go while also improving their overall health through physical exercise.
Some Fun Ways to Exercise that Kids Love
Here are some creative, and unique ways to implement more physical activities with your children and family. Some of these activities may seem like no brainers, while others you may be able to start even today!
Engaging Outdoor Activities for Kids and Families
Spending time outdoors is not only great for physical health but also has mental and emotional benefits. It reduces worry, improves mood, enhances sleep, and decreases anxiety-related issues. Outdoor play enhances children’s motor skills, contributing to agility, balance, and coordination. Activities like gardening or mowing the lawn can also burn excess energy and contribute to overall physical activity.
Older kids can have more fun with obstacle courses by turning them into competitions or creating “teams” within families.
Here are some engaging outdoor activities to help your kids stay active and enjoy the great outdoors.
Scavenger Hunt
A scavenger hunt is a fun activity that involves finding items from a list in specific locations. This type of game can get kids and family members moving as they search for items, making exercise feel like an adventure. You can create a list of objects for your kids to find in your backyard or local park, encouraging them to explore and stay active. Here is a quick list of what your family can search for during your outdoor scavenger hunt:
- 2 different types of flowers
- 1 stick
- 3 different types of bugs or insects
- 1 green fallen leaf
- 1 smooth rock
- 1 rough rock
Feel free to get creative with what you want your family to look for! You could also make it a competition by setting a time limit, and whichever family member collects the most items wins!
Playground Fun
Utilizing playground equipment fosters the development of strength and coordination in children. Climbing on playground equipment builds muscle strength, and using various types of playground sets help improve children’s coordination skills. Encouraging children to play on the playground can lead to a healthier lifestyle through fun and engaging physical activity.
A majority of local playgrounds have monkey bars and mini rock climb walls that can offer exercise for kids by improving their strength and endurance. Kids can also get active at playgrounds by sliding down slides, or playing tag with friends, these spots offer numerous opportunities for kids to stay active and have fun.
Riding Bikes
Riding bikes is another fantastic way to promote physical activity and family bonding. Biking offers opportunities for children to explore their surroundings while improving their cardiovascular health. Family bike rides can be a fun way to spend time together and stay active.
Most towns and neighborhoods offer bike trails where you can ride your bike while experiencing the beauty of nature around you. Some popular family bike trails in the greater Nashville area include:
Biking can enhance a child’s physical fitness and encourage outdoor exploration under the supervision of a parent or guardian. Whether it’s riding around the neighborhood, on bike trails, or in parks, biking is a versatile and enjoyable activity that can keep the whole family moving and engaged.
Creative Indoor Exercises for Kids and Families
When the weather isn’t cooperating, then creative indoor exercises can keep kids active and entertained. Performing exercise routines like squats and lunges helps build leg strength in kids. Using pairs of socks and a laundry basket can create an interactive indoor basketball game. Creating a people-sized board game indoors with pillows or sheets encourages movement and creativity.
Let’s explore some specific indoor exercises that your kids will love.
Indoor Obstacle Course
Indoor obstacle courses can energize children and encourage competition while using simple household items. You can set up an obstacle course using chairs, pillows, and masking tape to create a path for your kids to navigate. This not only keeps them active but also stimulates their creativity and problem-solving skills.
Encouraging kids to time themselves or compete with siblings can add an extra layer of excitement to the activity. Indoor obstacle courses are a fantastic way to keep kids moving and having fun, even on rainy days.
Balloon Games
Balloon games can be enjoyed both indoors and outside, making them versatile for various environments. Kids generally love any activity that involves a ball, and balloon games are no exception. The main objective is to keep the balloons from touching the floor while having fun and staying active.
Playing balloon games provides important benefits such as:
- Aerobic exercise
- Balance
- Coordination
This simple, yet engaging activity can keep children entertained and physically active for hours.
Follow the Leader
“Follow the Leader” is a game that encourages both creativity and physical activity. One person leads, while others mimic their movements, incorporating various exercises and actions. This can include jumping jacks, bear crawls, or even silly dances.
By making it their own, kids can continuously come up with new movements and exercises, keeping the game fresh and exciting. “Follow the Leader” is a great way to keep kids engaged and active while fostering creativity and fun.
Fitness Through Play
Integrating play into exercise routines can significantly contribute to overall fitness. Short bursts of activity throughout the day can add up, making a big impact on children’s health. Jumping jacks, for instance, can be turned into a fun game by incorporating them into a round of Simon Says.
Creating a routine that includes brief bursts of activity can help integrate movement into daily life. Let’s explore some playful activities that can make fitness enjoyable for your kids.
Tag Variations
Tag is a classic physical activity game that is universally loved. There are numerous exciting variations of tag, like hide and seek tag or ball tag.
Playing tag not only gets kids moving but also helps them develop agility and coordination. By introducing different versions of the game, you can keep the activity fresh and fun for your kids.
Active Video Games
Active video games can effectively combine screen time with physical activity, keeping kids moving. These games encourage physical movement, making screen time more active and engaging. Look for interactive games ones that are focused on dancing or a sport, such as boxing!
By incorporating active video games into their routine, kids can enjoy the benefits of physical activity while still having fun with their favorite games. This can be a great way to balance screen time and exercise.
Sports Practice
Engaging in sports enhances children’s physical health by promoting cardiovascular fitness and muscle strength, which is crucial for preventing obesity-related health issues. It also strengthens their communication skills and allows them to grow in being a team player. Regular participation in sports significantly boosts mental health benefits, contributing to lower levels of anxiety and depression in children.
Youth sports foster social skills, teaching children about teamwork, competition, and empathy while helping them create lasting friendships. Participation in sports is also correlated with improved academic performance, as it encourages discipline and critical thinking.
Most cities and towns offer recreational sport teams such as football, basketball, softball, baseball, and soccer. In fact, the greater Nashville area is home to a few sport/rec centers plexes like:
Be sure to connect with your local recreation center to see what options are available for you and your family!
Incorporating Physical Activity into Daily Life as a Family
Incorporating physical activity into daily life can make exercise a natural and enjoyable part of your family’s routine. Since exercise can help improve sleep, stress, and mood, it can be helpful to get the whole family on board!
Walking Challenges
Walking challenges are a simple yet effective way to encourage kids to stay active. Thinking exercise has to be a chore can discourage children from achieving their step goals. By turning walking into a fun activity, such as a family challenge to see who can take the most steps in a day or week, you can motivate kids to participate.
Add excitement by setting up a finish line in your backyard or local park for kids to walk or run towards. This can make the activity feel like a game and help incorporate physical activity into their daily lives.
Household Chores
Involving children in household chores can transform them into fun and physically engaging activities. Tasks like sweeping, vacuuming, or even carrying laundry baskets can be turned into a workout by exaggerating movements and increasing the pace. Maybe even see if they can match or beat their time on a chore from last time!
Turning chores into fun activities not only gets help around the house but also keeps your kids active. Encourage them to take pride in their work and maybe even set up a reward system for completing tasks efficiently.
Family Exercise Time
Scheduling specific times for family exercise can foster a consistent and enjoyable routine. Whether it’s a daily walk after dinner, a weekend bike ride, or a family dance party, having a set time for physical activity can make it a regular part of your family’s life.
A routine helps children grasp the importance of regular physical activity, improving overall family health. Plus, exercising together can strengthen family bonds and create lasting memories.
Encouraging Healthy Lifestyle Habits
Promoting healthy lifestyle habits and rhythms into your child’s life can have lasting effects. Encouraging children to engage in exercise helps them stay active, burn off energy, and reduces screen time. If these practices are reflected in their parents, then children may be more inclined to emulate what they have learned, and carry it with them into adulthood. A healthy and active lifestyle can help combat health risks such as obesity, diabetes, and heart disease.
Here are some strategies to encourage a healthy lifestyle in your family and children.
Setting Goals
Children can set both short-term and long-term fitness goals to maintain motivation. The SMART system (Specific, Measurable, Achievable, Relevant, Time-bound) effectively sets clear and achievable exercise goals. Families can encourage healthy habits by collectively setting fitness goals, which also promotes teamwork.
Encouraging kids to create their own fitness objectives fosters a sense of ownership and accountability. Customizing activities like scavenger hunts to align with children’s interests can make exercising more engaging.
Limiting Screen Time
Excessive screen time has been linked to a decline in mental health for children, and experts recommend limiting recreational screen time to no more than 1 hour daily for children aged 2 to 5, and no more than 2 hours daily for 5 – 17 year olds. The American Academy of Pediatrics also recommends setting limits on screen time.
Too much passive screen time can hinder social interactions and developmental milestones in children. Incorporating screen-free time into children’s routines is essential for promoting physical activity.
One practical way to schedule screen time is to match it with outdoor time, such as 30 minutes of each.
Role Modeling
Kids mirror the behavior of the adults around them, meaning if parents prioritize physical activity, their children are likely to do the same. Involvement of extended family can reinforce healthy habits, promoting a community approach to fitness. Parents who actively participate in physical activities set a positive example for their children.
Being active role models not only encourages children to stay fit but also fosters a family culture of health and well-being. By making physical activity a priority, you can inspire your children to adopt a healthier lifestyle.
Incorporating fun and engaging physical activities into your kids’ routines can lead to numerous health benefits and create lasting family bonds. From jumping jacks and bear crawls to scavenger hunts and bike rides, there are countless ways to keep your children active and entertained. By turning exercise into a game, encouraging outdoor play, and integrating fitness into daily life, you can help your kids develop healthy habits that will last a lifetime.
Remember, the goal is to make physical activity a natural and enjoyable part of your family’s routine.
Get Into Your Exercise Routine with Carbon Performance in Nashville, TN
If you’re a parent or guardian ready to lead by example with implementing a healthy and consistent workout routine, then visit us at Carbon Performance in Nashville, TN. With locations in Franklin and The Nations, you are sure to find the right spot for you to gain not only muscle, but insight on some exercise routines you can share with your family!
We have personal trainers here to answer any questions and help create the right game plan for you to best meet your goals. Whether you have been in the world of fitness for years, brand new, or just getting back into the rhythm you’re welcome here. Come stop by one of our locations or give us a call to schedule your first visit today! We look forward to hearing from you.
