Keeping kids active and playing with others has many benefits. It helps physically by keeping them strong and it builds their motor skills. It also helps build muscle and less fat. Exercise can help decrease anxiety in kids. Kids also benefit with having sharper mental focus. These exercises may help parents set and reach goals for kids. You will need 2-5 lb weights. This range can be based on the fitness level of the child.
Stand in front of a chair about 6 inches in front of it. Feet should be shoulder width apart and feet should be pointed forward. Inhale and lower your hips until the but taps the chair. Exhale and stand slowly and go back into the starting position. Do these 10-15 times and add free weights to this exercise when ready.
Bent Knee Push-ups
Get down on hands and knees. Align shoulders and knees with hips. Inhale and bend elbows as your kids body goes down to the floor. Exhale and push-up, by straightening the arms and bringing the body down near the floor. Kids can try doing 10-15 of these and once the child is use to these push-ups, they can try a traditional push-up where the toes support the body instead of bent knees supporting it.
Stand and bend your knees slightly. Inhale and hold the weights in your hand and drop hands down to your side. Inhale and slowly raise your hands up and bend the elbows. The weights should be in front of your shoulders when the arm is raised.
Baseball and Soft Ball is terrific for children. I used to play softball and was a pitcher. I enjoyed the game very much and hope kids enjoy it also. There are many positions like outfield, pitcher, catcher, covering the bases. Kids 5 and up can learn how to play T ball. Kids get a chance to socialize with others and support others in their age groups. Baseball and Softball help with hand-eye coordination and give them more physical strength.
Riding a bike is a good form of exercise. It helps kids learn how to balance their body on it. Bicycling also builds leg muscles. Kids may be able to ride three- wheel tricycles at age 2. A two-wheeler bike with training wheels can be tried starting at age 5. The training wheel can come off of the bike once kids master the bike with training wheels. Bikes with hand brakes can be tried at age 9. Children should always where a helmet and be familiar with the neighborhood they ride in for safety reasons. Parents should ride with the kids around the neighborhood until they are comfortable.
Soccer is a fun game that kids can play. There are little leagues that allow kids 4 and up to play. Kids will play with a smaller ball than an adult will. If the child likes to run and is good at it, soccer may be a game that they will like. Soccer gives kids a cardio work out while helping with flexibility and balance.