Harness your little tornado's endless energy with budget-friendly exercises—no need for fancy classes. Let them revel in the simple joys of running, playing, and getting creative with activities like clay, singing🎶, and dancing🪩. Strike the right balance between lively play and quieter moments to keep your tots happily active😆!
How much exercise do kids need?
The American Academy of Pediatrics (AAP) emphasizes the importance of physical activity for children based on their age:
🏃Toddlers (1- and 2-year-olds)
For toddlers, the AAP recommends three-plus hours of activity spread throughout the day. Break it down into manageable chunks, like a 10-minute dance party, 20-minute walk, or playground time. Ensure your toddler doesn't sit for more than 60 minutes at a stretch, unless it's naptime💤.
🏃Preschoolers (3- to 5-year-olds)
Preschoolers also need at least three hours of activity daily, with at least 60 minutes of heart-pumping🫀 exercise. Activities like kicking balls⚽, riding a trike, and climbing playground🛝 structures are ideal. Integrate moves that strengthen bones, such as hopping and somersaults.
🏃School-age children (6- to 11-year-olds)
For school-age kids, aim for at least 60 minutes of heart-rate-raising activity most days. This can include games, biking🚲, shooting hoops, or brisk walks. Additionally, incorporate bone- and muscle-strengthening workouts at least three times a week, like jumping rope, swinging, and playing hopscotch. Weightlifting or push-ups are not necessary at this stage.
Benefits of exercise for kids
Moving the body is a win-win💫 for both big and small bundles of energy. The perks of workouts for kids include better sleep, improved moods, and enhanced overall health. After an active day, children fall asleep faster, experience fewer ornery moods, and even develop a stronger immune system to fend off daycare or preschool germs. Regular exercise sets the stage for a lifetime of active adventures, building a foundation🌱 of stronger bones, lungs, muscles, and heart.
And perhaps the grandest benefit of all? By encouraging an active lifestyle now, you're influencing her to stay active as she grows up—setting the stage for a future filled with movement and vitality.
Fun indoor and outdoor exercises for kids!
🏃Stuck indoors? No problem!
Turn your living space into a playground🛝 with entertaining indoor exercises for your little one. From lively dance parties and thrilling treasure hunts to navigating a lava-filled floor or conquering an obstacle course, these activities blend fun and physical activity seamlessly🥰.
Involve the whole family👨👩👧👦 in games like Follow the Leader or Simon Says, incorporating workout moves like frog hops and elephant trunk swings. Additionally, enjoy some soft-ball tossing with a target challenge, ensuring your child has a blast aiming while keeping breakables safely stowed away for a tear-free playtime!
🏃Play outdoors? Much better!
Time for some fun in the fresh air🌬️! Whether you're at the park or in your backyard, transform playtime into a workout adventure. Encourage your little one to chase bubbles, engage in classic games like tag or freeze tag, kick a big ball into a goal, or enjoy a good old-fashioned race, especially if there are small hills to conquer.
Transform daily chores into active tasks by involving your toddler in gardening activities like raking leaves🍂 or picking up sticks. Let her join the fun in washing the car or her ride-on trike with a sponge and a bucket of water. For a playful twist🤗, blow up balloons and engage in a swatting extravaganza or play a lively game of Simon Says, Follow the Leader, or Duck, Duck, Goose outdoors. Challenge her with multi-part directions to keep her brain and body on their toes!