Physical Fitness Tips for Kids

Physical exercise plays a crucial role in the well-being, health and standard of life of every human being. It is very important for children as habits developed at a young age can last a lifetime. You should get one hour of more of physical activity daily. It is not necessary to perform the exercise in one go. 10 to 15 minutes of activity is advised a couple of times each day.

On the other hand, you don’t need any equipment and there is no need to sign up with a fitness center. The most effective way is to grab your kids and go with them to a park.


  • 1

    Step up

    Start with three trips up and down the stairs with the kids. You can also do 20 step-ups on one stair.

  • 2


    Stick a shoelace to the floor horizontally or vertically. Place your child on a side of the shoelace with both feet together. After three seconds, cheer as the kid jumps over the string and back 10 times. Take a breather and do it again a few times.

  • 3


    Lie in a sitting position with your feet flat on the ground, and bend your knees. Lean backwards and put your hands on the floor behind you. Raise your seat off the ground and place your weights on your hands and feet. Then, crab crawl with your children.

  • 4

    Hold cans

    Find two heavy cans that your kid can lift. Make your kid stand with flat feet position, holding the cans and arms at his side. Tell him to raise the cans up to his face, bending his arms at the elbows. Then ask him to maintain that position for two seconds. He can slowly lower the arms after that. Do this activity at least 10 times.

  • 5

    Arm exercise

    Look for a small book and place it on your spine. Make an L shape with your arm. Your forearm should be towards the roof and upper arm at shoulder position. Now raise your arm over the shoulder, and lift the textbook toward the ceiling. Return to the original stance and perform this 10 times. After this, switch the arms. Tell your children to repeat the activity with their own arms and books.

  • 6

    Sit ups

    Begin with two large bottles that have a handle. Make your kid stand with his or her feet flat on the ground. Have them bend their knees to grab the bottle and stand up. Repeat 10 times.

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