Kids' exercise should be entertaining, age-appropriate, and pleasant. Here is a kid-friendly exercise programme that is both quick and fun:
Preparation (5 minutes):
Start by doing jumping jacks or a light jog while staying in position to raise your heart rate.
Warm up the muscles by doing some arm circles, leg swings, and moderate stretches.
Exercise your heart for 10 to 15 minutes:
Jumping rope: Do one or two minutes of jumping rope at a time. As kids get more at ease, gradually lengthen the activity.
Play some energetic music and organise a dance party where kids can move about freely for three to five minutes.
Exercises for strength (10 minutes):
Children should perform modified push-ups by placing their hands on a bench or step that is elevated. begin with 5–10 repetitions.
Squats: Have children perform 8–10 squats while modelling appropriate form.
Plank: Help children hold the pose for 15 to 30 seconds. They should be urged to keep their body in a straight line from head to toe.
Supermans: Children lie face down and simultaneously lift their arms and legs off the ground, retaining the position for a short period of time. 8 to 10 times total.
Exercises for agility and balance (5–10 minutes):
Children should hop on one foot for 20–30 seconds before switching to the other.
Balance beam: Have children use tape to build a temporary balance beam on the ground.
Agility ladder: Use tape to create a ladder-like design on the ground or use chalk to draw one. Encourage children to enter and exit the ladder tiles by stepping or jumping.
Stretching and cooling down (5 minutes):
A brief jog or stroll to end the workout will help to progressively lower heart rate.
Stretches should be static and held for 15–20 seconds each. Stretch the main muscular groups, such as the back, arms, and legs.
Always remember to keep the exercise enjoyable and modify the length and intensity according to the child's age, degree of fitness, and talents. To prevent injuries, supervision and appropriate technique are crucial.