Getting your kids up and active is a great way to keep them centered and focused.
The World Health Organization recommends all children, ages 5 – 17, should get at least 60 minutes of aerobic activity a day. This can include “games, play, sports, transportation, chores, recreation, physical education, or planned exercise, in the context of family, school, and community activities.” Do all 60 minutes at once or split it up into 20- or 30-minute bursts of activity throughout the day. The key is to simply get up and move!
Top benefits for keeping your kids active
Fun At-Home Exercises & Activities
Fitness Challenge
You and your kids can get a great workout with no equipment or videos. Just follow these simple exercises and you’ll get your heart pumping and blood moving in no time. Aim for doing at least 8 activities each day. Or make it a challenge by seeing how many of each you can do in one minute!
- Take the stairs or march in place for 2 minutes
- 20 Jumping Jacks
- 20 arm circles per side
- 10 bicep curls (with cans or weights) per side
- 10 squats
- 5 push-ups
- 10 lunges per side
- 20 sit-ups
- 10 side leg lifts per side
- 10 leg lifts (on your back, legs together)
Cosmic Kids Yoga
Free on YouTube, Cosmic Kids Yoga videos are great for kids ages three and up, helping them become stronger, calmer, and wiser through play! All of them are interactive and some even take you on journeys with your favorite stories and characters like Frozen, Star Wars, Minecraft, and Harry Potter. You can also sort by age and activity level so there is something for beginners and up.
Go Noodle
Another free YouTube favorite, Go Noodle videos will get your kids moving to be their strongest, bravest, silliest, smartest selves. Over 14 million kids each month are dancing, stretching, running, jumping, deep breathing, and wiggling with GoNoodle. They also usually teach a lesson, like this one does with shapes. Have your kids check out some of their top dance videos… and parents join in the fun!
Neighborhood Scavenger Hunt
- Street name with 7 letters
- Street name that ends with “E”
- “Welcome” sign
- Porch railing
- Garden ornament
- Window plant
- Spring flower
- Porch with 2 chairs
- Basketball net
- Double digit house number
- Open garage door
- Black garage door
- House with no cars in the driveway
- House with 3 cars in the driveway
- Red car
- Bird house
- Cat or Dog
- Fire hydrant
- “For sale” sign
- Christmas lights
Kidz Bop Dance Along
If your kids are fans of choreographed dance routines, then these dance parties are for them. KIDZ BOP Dance Along videos are the best way to incorporate music + movement into your daily routine. Warm-ups, dances and even step-by-step breakdowns of the dance moves are included.
The Name Game
Not only is this a great learning opportunity with younger kids, but the combination of exercises is also limitless! Spell your name, your kids’ names, your pet’s name or even the names of your favorite shows or foods to create a customized workout from the list below. Beginner level: start with your first name. Intermediate level: Do your first and last name. Expert level: Do your first name, middle name and last name!
Need more tips on getting your kids and family active?
Schedule a visit with your local AlignLife Chiropractor about ways to help your body move and how we can help all ages – babies and up – reach their best health through regular chiropractic care and proper nutrition!
