Health Series: Recommended Fitness Programs for Kids

Due to technology and time restraint, kids are leading a sedentary life, learn how to incorporate more exercise and actives to improve the health of your child

A large number of children today lead sedentary lifestyles because of video games, computers and television. There are also many schools where physical education is lacking. Young children should be physically active so they can have optimal health. The recommendation is for them to have fun physical activities for about one hour each day. In so doing, children will be prevented from contracting high cholesterol, type 2 diabetes, high blood pressure and childhood obesity. It is recommended that children should have workouts that meet the requirements of their stage of development. Here are some recommended fitness programs, but do be reminded that you should first check with your children’s doctor before you start a fitness program for your child.

Suggested Activities for KidsCrossFit Kids

CrossFit Kids is a youth version of CrossFit training for adults. The workouts are suitable for children and teens. The exercises combine various aspects from several disciplines – body-weight training (including pull-ups and squats), weight lifting, gymnastics and endurance training, such as climbing ropes, jumping and running. According to the company the launched CrossFit Kids, the workouts are combinations of fun and fitness, with special emphasis on proper movement from childhood until they are adolescents. Group classes are available for children from age 3 up to 18. Rather than providing age-appropriate workouts, parents must ensure that children can listen and respond well to instructions when they opt to enroll them to CrossFit Kids.

LesMills Youth Training

LesMills offers different levels of youth training called Born to Move, which are fun activities designed for children to move with the music. Born to Move are cardio classes that combine movement and fun for children as young as two and three years old. Classes start at ages 2-3. Next levels are for ages 3-4 and 5-6. The Born to Move classes for ages 4 and 5 combine activities focused on action, song and discovery. There are Born to Move classes for 6-7-year-olds, 8-12-year-olds and 13-16-year-olds, with the movement activities, varied based on their skills and age. All of the classes combine physical activities with music. The classes for teens include yoga, dance, sports conditioning and martial arts.

Strength Training

If your children are capable, strength training programs with body resistance exercises and light weights is very safe. Programs for strength training boost the growth of healthy bones, improves their motor fitness and muscular fitness and boosts their self-confidence. Children will find it easy to use light dumbbells, tubing or resistance bands and light medicine balls. However, when children are using weights for their workout, it is important to see to it that all their muscle groups are given focus equally as they do full-body workouts.

Obstacle courses

Children will have fun while exercising when you set up obstacle courses. It’s a creative way to encourage them to keep moving. This type of training program is every easy to set up and can be played in your yard, in the park or on the beach. Depending on the age of children, you can use various items for the obstacle course. Your aim is to get them to be physically active for at least 30 minutes. You can vary the challenge depending on the children’s age and fitness.

Follow the leader

You can set a good example and provide loads of fun for your family and friends as they get physically active in a game of following the leader. You can do this workout almost anywhere, and you do not even need exercise equipment. You can start with 5-8 minutes of marching or walk while moving your arms and hands in silly ways. When the children have become engaged in the game, move to the more active phase by introducing bigger and faster movements like sprints, jumps, punches, and kicks for about 30 minutes. For body resistance, do sit-ups, push-ups, burpees and leapfrogs for about 10 minutes. You can end your workout with a cool down and stretching exercises.


Some exercises are not structured and you can let your children choose what type of physical activity they want to do, as long as they participate and have fun while getting fitter.


About Karren Haller

I am a +70 Blogger that loves connecting with other women through blogging. A new recipe always intrigues, finding a new craft, creating bracelets occasionally and gardening is a favorite and writing brand reviews is a favorite for my readers. But most of all the connection to other bloggers. Creativity, simple life and getting things done