Fun & Effective Exercises for Kids (That They'll Actually Want to Do!)
Physical activity is important for people of all ages but it’s especially important for children. Not only does it help burn off all that extra energy kids are famous for, but it also supports their overall development and protects their health long-term.
Getting kids moving doesn’t have to be complicated. In fact, it should be fun! Below, I’ve put together a list of kid-friendly exercises that are both effective and enjoyable. They’re simple, don’t require fancy equipment, and can be done indoors or out.
Let’s get into it!
Start With Stretching 
Every good workout no matter how short should start with some light stretching and end with a cooldown. Teaching your child to stretch before and after activity will help them stay flexible, reduce the risk of injury, and build a healthy fitness routine for life.
Here are a few gentle, age-appropriate stretches:
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Downward Dog & Upward Dog – A great stretch for the whole body
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Tree Pose – Builds balance and focus
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Child’s Pose – Calms the mind and stretches the back
Just make sure they learn proper form so they get the full benefits (and avoid injury). You can even do the poses with them, monkey see, monkey do!
Running (But Make It Fun!)
Let’s be honest most kids are already little runners. But turning that natural tendency into a purposeful activity has big health benefits!
Instead of just running in a straight line, mix it up to build coordination and keep it exciting:
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Try skipping, hopping, or galloping
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Add in high knees or jumping steps
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Practice running backwards or side-to-side
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Set up races or relay challenges
These variations don’t just keep things interesting they also improve motor skills, balance, and agility.
Jumping
Jumping is one of the best full-body exercises for kids and they usually love it. It’s high-energy, great for the heart, and excellent for building strength and coordination.
Here are a few ways to jump into action:
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Jumping Jacks – A classic for a reason
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Hop on One Foot – Builds balance and stability
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Jump Competitions – Who can jump the highest or the farthest?
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Jump Rope – Improves endurance and timing
I used to do tons of jumping games with my girls when they were little, and I always found that turning it into a “challenge” made it more fun for them.
Crawling (Yes, Really!)
Crawling isn’t just for babies! Certain crawling exercises like the bear crawl are fantastic for older kids too. It’s a total body workout that builds strength, endurance, and coordination.
How to do a bear crawl: Have your child get on all fours (hands and feet, not knees) and walk forward, backward, or sideways. It’s harder than it looks!
Make it fun by:
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Setting up obstacle courses
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Hosting “bear crawl races”
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Incorporating toys they have to crawl and pick up
This is one of those workouts that feels more like play than exercise!
Bodyweight Strength Builders
Cardio is important, but kids need strength too just like adults. Simple bodyweight exercises help children develop muscle, body awareness, and endurance. Best of all, they can be done safely at home.
Here are a few easy strength moves:
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Squats – Strengthen legs and core
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Lunges – Improve balance and coordination
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Sit-Ups or Crunches – Build core muscles
Keep reps low (around 10) and focus on form over speed. But you can still make it fun!
Try:
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Racing each other to finish reps
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Doing reps to silly songs
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Making it a part of a family workout routine
A Quick Note on Kids and Exercise
I know some people worry that focusing on exercise might make kids self-conscious about their weight or bodies. And honestly? I understand the concern.
But here’s the truth: encouraging kids to be active doesn’t have to be about looks at all. It’s about health, energy, and feeling good in your body.
We’re not talking about calorie counting or gym workouts here we’re simply helping our children develop habits that will keep them strong, happy, and healthy.
So don’t frame it as something they have to do. Frame it as something they get to do. Make it light, make it fun, and let your joy be contagious.
Final Thoughts
Helping your kids stay active doesn’t have to be overwhelming. Start small, mix things up, and keep it fun. The goal isn’t perfection it’s consistency.
Thanks so much for reading! If you found this article helpful, feel free to check out some of my other posts on parenting and family wellness like this one on doing yoga with your kids.
And as always, I’d love to hear from you in the comments. Do your kids have a favorite exercise or movement game? Let’s share ideas and encourage each other!
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