50 Ways to Get Kids Of All Ages To Move and Exercise

Getting kids to move and  exercise can sometimes be a challenge. Especially if you live somewhere where the weather isn’t ideal. But physical activity like movement and exercise, according to the Centers for Disease Control, improves attention, memory, and academic performance; builds strong muscles and endurance; helps maintain normal blood sugar levels; strengthens bones; reduces the risk of depression; improves blood pressure and aerobic fitness; reduces the risk of several chronic diseases including type 2 diabetes and obesity; and helps regulate body weight and reduces body fat.

With all of these benefits, how can you get kids to put down their devices and get some fresh air and move and exercise?

Here are 50suggestions to get kids of any ages to move and exercise:

1. Set up a backyard obstacle course with hula hoops, cones, and jump ropes.
2. Organize a scavenger hunt that involves physical activities, such as running, jumping, or climbing.
3. Play a game of tag or freeze dance.
4. Create a mini-golf course in your living room using household items.
5. Go for a family bike ride or rollerblading session.
6. Teach them basic yoga poses using a kid-friendly yoga video or book.
7. Play a game of catch or Frisbee in the park.
8. Set up a mini Olympics in your backyard with events like relay races, long jumps, and hurdles.

   

9. Have a dance party at home with upbeat music.
10. Take them to a trampoline park for bouncing and jumping fun.
11. Have a jump rope competition to see who can jump the longest without tripping.
12. Play balloon volleyball using a balloon as the ball.
13. Take them swimming or enroll them in swimming lessons.
14. Teach them how to play a sport they’re interested in, such as soccer, basketball, or tennis.
15. Go for a nature hike and encourage them to explore and climb trees.
16. Set up a mini-circuit training station with activities like jumping jacks, squats, and push-ups.
17. Have a family dance-off and let everyone showcase their moves.
18. Set up a mini bowling alley in your hallway using empty plastic bottles and a soft ball.
19. Have a game of Simon says, incorporating physical movements.
20. Take them to a local playground and encourage them to use the swings, slides, and climbing structures.
21. Teach them how to jump rope with different techniques like criss-cross or double unders.

    

22. Set up an outdoor scavenger hunt that involves walking or running to find items.
23. Play a game of “Red Light, Green Light” to get them moving and practicing their listening skills.
24. Set up a mini-gymnastics session with somersaults, cartwheels, and handstands.
25. Take them to a park with a basketball court and teach them basic shooting and dribbling skills.
26. Play a game of “Capture the Flag” in a safe outdoor area.
27. Set up a DIY balance beam using a wooden board placed on the ground.
28. Enroll them in a martial arts class to learn discipline and physical techniques.
29. Play a game of mini-soccer or mini-basketball in your backyard or local park.
30. Set up a timed obstacle course and challenge them to complete it faster each time.
31. Teach them how to juggle with soft balls or scarves.
32. Play a game of “Duck, Duck, Goose” or “Musical Chairs” to get them moving and having fun.
33. Set up a hopscotch game using chalk on your driveway or sidewalk.
34. Take them to a local indoor climbing gym and let them try out climbing walls.
35. Encourage them to try different forms of dance, such as ballet, hip-hop, or jazz.
36. Have a mini tricycle or scooter race in your neighborhood.
37. Set up a DIY obstacle course with cushions, pillows, and tunnels in your living room.
38. Play a game of “Hot Potato” using a soft ball or stuffed animal.
39. Take them to a local park with a zip line or rope swing for some thrilling fun.
40. Set up a mini-golf course in your backyard using household objects as obstacles.
41. Have a family or neighborhood relay race.

    

42. Visit a trampoline park.
43. Try a martial arts class.
44. Go for a family or neighborhood run at a local school’s track.
45. Try a bootcamp or cross training video as a family. (A lot of these are available on YouTube for free.)
46. Have a family game of dodgeball.
47. Visit a batting cages or a par-3 golf course, or even a mini-golf course.
48. Ride in a canoe or a kayak and teach your kids to use oars or paddles.
49. Visit a state park or community park and hike its trails.
50. Hit some tennis balls and don’t keep score.

These are 50 suggestions to get kids of all ages to move and exercise. What’s your favorite way to get yourself and your kids to move and exercise? Add your suggestions to the comments below.