64 Exercise Ideas for Kids and Families
1. Go on a bike ride
2. Play freeze tag (when frozen, jog in place)
3. Jump rope
4. Do an exercise Video on YouTube: https://www.youtube.com/watch?v=L_A_HjHZxfI
5. Shoot hoops in the driveway
6. Run stairs at your local high school track
7. Jog around the track
8. Go on a walk at the shopping mall before it opens
9. Do a yoga Video on YouTube: https://www.youtube.com/watch?v=EmeTZGr_R5Q
10. Go on a hike
11. Play tennis or ping-pong
12. Crank up the music and have a dance party
13. Walk to/from school or the school bus
14. Jump on a trampoline
15. Try alternating skipping and speed walking
16. Do relay races with your family or friends (crab walk, wheelbarrow, frog jumps, etc.)
17. Try one of these 25 fun games to get moving http://mommypoppins.com/newyorkcitykids/25-exercise-games-indoor-activities-for-kids
18. Play soccer or kickball
19. Throw a frisbee
20. Fly a kite
21. Try this fun workout video https://www.fitnessblender.com/videos/fitness-blender-kids-workout-25-minute-fun-workout-for-kids-at-home
22. Go rock climbing at the gym
23. Go to a park and get active (monkey bars, rock wall, slide)
24. Clean the house – vacuum, sweep, mop, wash windows
25. Get dirty – pull weeds, mow the lawn, rake leaves, plant flowers or vegetables
26. Go to an open gym at a gymnastics center
27. Play active video games – Wii Fit, Wii Tennis, Just Dance
28. Park far away from the store
29. Play baseball or softball
30. Go ice skating, roller skating or roller blading
31. Play golf or mini-golf
32. Go bowling
33. Turn TV commercials into fitness breaks – do sit-ups, jumping jacks and push-ups for 1 min. each
34. Take a fitness break every 15 minutes while studying and walk laps around the house or up & down the stairs
35. Run or walk for charity – sign up for a kids’ race, the Color Run or another event in your town
36. Shovel snow
37. Walk the dog
38. Download and do the 7 minute workout app - https://7minuteworkout.jnj.com/
39. Hula-hoop
40. Grab a deck of cards and assign four exercises (one for each suite). Burpies for clubs, push ups for spades, squats for hearts, sit ups for diamonds. Then go through the whole deck doing every card as a set of exercises.
41. Go skiing, snowboarding or sledding
42. Go swimming
43. Take a martial arts class
44. Try a stability ball workout for kids - https://www.youtube.com/watch?v=iQN8BWoE2yU
45. Create an indoor obstacle course
46. Go on a scavenger hunt
47. Play a game of touch football
48. Build a snowman or have a snowball fight
49. Look for a historical walk of your city and go explore like a tourist!
50. Try a new backyard game like bocce ball, badminton or corn hole
51. Wash and wax the car and don’t forget to vacuum and do the windows!
52. Reward children with activities, instead of food, give them a pass to the local pool
53. Look for active ways of volunteering in the community such as a community garden, painting, raking leaves, etc.
54. Run through the sprinkler on a warm day or have a water balloon fight
55. Visit the zoo or a museum
56. Ride your skateboard or visit a skate park
57. Take a class in hip hop, jazz or ballet dancing (or look for a youtube video to do at home!)
58. Play a game of beach volleyball
59. Purchase a family gym membership at the YMCA and go together
60. Start a strength training routine (for teens) - https://www.youtube.com/watch?v=7qM-DRn10SE
61. Try this three minute workout at your local park - https://www.youtube.com/watch?v=zDGlU13xWE4
62. 8 minute full body workout for teens - https://www.youtube.com/watch?v=wXLkym5UElo
63. Complete a 30 day family challenge like these - https://blog.myfitnesspal.com/the-30-day-plank-challenge/ https://blog.myfitnesspal.com/the-30-day-strength-building-challenge-for-beginners/
64. Purchase pedometers or Fitbits for the family and compete for most steps per week. Set fun rewards as prizes for motivation (new exercise equipment, family game, outing)
List three activities that you would like to try:
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