Introduction
For school-going children, fun exercises can be easily integrated into everyday routines in the form of play. These immersive activities can seamlessly blend with the child's routine and promote the formation of a schedule. Physical activity also helps in the improvement of a child's performance at school by working on time management and development of cognitive skills such as ability to focus and concentrate for longer times.
Today, parents can find a lot of home workouts and exercises that can be easily done by kids at home. These workouts do not need any kind of fancy gym equipment and thus there is no requirement for the child to go to the gym. Parents and kids can do these workouts at home while having a nice bonding session and also enhancing physical fitness.
Some Simple Workouts for Kids At Home
If you're looking for some simple workouts for kids that can be done at home, then here are some good ones for your reference.
Jumping
Jumping is an exercise that requires a person to take their feet off the ground, take the body in the air, and then come back swiftly. Jumping in itself is an exercise that promotes fitness and strength but can also be effectively used to make some interesting exercises. One can do jumping jacks at home which requires a person to spread open the legs with a jump and take the hands in the air to clap them and then come back in a normal standing position. Hurdle hops is a jumping exercise that requires a person to jump in various directions such as front and back and left and right pretending to cross a hurdle.
Corner Touch
To do this activity at home, you would need to clear up some space. It can be done in the drawing room by putting all the furniture on one side or if you have a lawn, then it's the most ideal situation. The exercise starts with blowing a whistle and the kid will have to run from one corner of the room to the other corner of the room, touch it and then come back. This has to be done in a set of five. The exercise will work on a child's mobility and stamina.
Squats
Squat is a very common fitness exercise. This is popular among fitness enthusiasts as it helps in core training and strengthening leg muscles. Your child can also learn correct posture and weight management with the help of this exercise. To do this at home, you need to assist your kid to come in the right position for a squat. Now, keeping both legs at a parallel distance, ask your child to bend their hips down and put the weight on the core and legs while keeping the knees balanced. After reaching a certain point, the kid needs to come back to the normal position.
Skipping
Skipping is another interesting exercise that can be easily done at home with a simple skipping rope. It involves constant jumping that helps in building agility and stamina. Also, the child must be in a proper posture to do this exercise that trains them to keep their back straight. All that parents need to do is create some space at home for the child to skip regularly. It's also quite a simple exercise that wouldn't take a long time for your child to learn.
Lunges
Lunges can be done in different forms. Some of the most famous ones include forward and backward lunges. To do this, the kid has to simply put a leg forward and keep the other leg backward. The kid has to bend and put all the body weight on the leg in the front. Make your child do this exercise and sit for 30 seconds. It is effective in helping a child, manage weight and strengthen core and leg muscles.
Sits Ups and Push Ups
Sit-ups and push-ups are both quite simple exercises that can be done at home. While sit-ups help in strengthening leg muscles, push-ups focus on the shoulder and arm strength. To do sit-ups, the child must be in a normal standing position in which they have to bend down on the ground and then come back up. The legs have to be joined together, and the arms can be either kept over the head or horizontally straight.
Push-ups on the other hand, require a person to lie on the ground while facing it. Now put the body weight on the arms and take your torso and legs up. The exercise will involve going down while not touching the ground and then coming up while keeping all the body weight on the arms and shoulder.
Yoga and Stretching
Yoga and stretching are great at-home workout options that require nothing more than a simple yoga mat. Both these forms of exercises work on flexibility and enhancing fitness. Parents can play some online videos to take inspiration for the asanas and various stretching positions. It is important to ensure that your child starts from a basic level to become flexible and not indulge directly in complex yoga positions and stretching exercises.
Conclusion
To keep their child fit, parents do not have to spend a fortune. Fitness can be ensured just by being consistent and indulging in some sort of physical activity every day for 60 to 90 minutes at home.
Reference
https://www.health.harvard.edu/mind-and-mood/exercise-can-boost-your-memory-and-thinking-skills
https://www.nerdfitness.com/blog/beginner-body-weight-workout-burn-fat-build-muscle/
https://www.parents.com/exercises-for-kids-8642585
https://pmc.ncbi.nlm.nih.gov/articles/PMC6036844/
https://pmc.ncbi.nlm.nih.gov/articles/PMC11222622/
https://pmc.ncbi.nlm.nih.gov/articles/PMC9311947/
https://pmc.ncbi.nlm.nih.gov/articles/PMC9135997/
https://www.researchgate.net/publication/275023773_The_Push_-up
The views expressed are that of the expert alone.
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