Physical activity is important for kids. Luckily, kids are inherently built to exercise and have a natural inclination to move.
Likewise, physical activity is important for moms, too. But with all the things we do every day, it’s not always easy to take the time to work out.
What if quality time with your kids could be the way you sneak in exercise for you?
Exercise for All
For many kids, their physical activity needs are achieved simply by playing. I can tell you my kids run, jump, explore, and want to go, go, GO all the time.
For others, having a parent initiate physical activity can spark the child’s desire to get moving.
Not only is it great to encourage the healthy habit of enjoying physical activity, you get the health and mood-boosting benefits of exercise, too!
So, what kind of exercises are both kid and adult-friendly?
In my decades immersed in the health and wellness world, I’ve observed that adults tend to over-complicate exercise. There’s this notion that it needs to be HIIT workouts, training for a 5k, or taking spin classes.
But exercise can be so much simpler and low impact, with everything from walking to playing being great ways to get physical activity every day.
Here are 10 ideas for heart-pumping, muscle-strengthening, and sweat-inducing activities to do with your kids.
10 Ways to Exercise with Kids
1. Take a Walk
I say this a lot and I will never stop: Walking is the most underrated exercise. It’s something virtually everyone can do and it brings a ton of health benefits.
Walk around the neighborhood, drive to a park with access to a bike path, or head out in nature for more of a trail walking experience.
Bring along a furry friend to make it a full family activity!
2. Go for a Bike Ride
For those wanting an activity that’s still low impact but a little faster pace than walking, hop on a bike and hit the pavement.
There are plenty of great bike paths in Fargo.
3. Rollerblade
Whether old school roller skates or more modern inline skates, the idea of feeling the wheels under your feet is nothing new. And it’s a great way to get some solid exercise.
If you feel less-than-coordinated to join the kids for this activity, head to Rendezvous Park. There’s a great concrete hockey “rink” that’s open to all! Get some steps in by walking around while watching the kiddos play.
4. Do Yoga
When my oldest was a toddler, he would join me for yoga — or “Yoda” as he called it —after I’d run.
Yoga is a wonderful activity and is a great one that can be done outside, minimal space needed.
Try kid-friendly poses, like Tree, Downward Dog, Warrior, and the appropriately-named, Child’s Pose. Bonus: Cat Pose and Bird Dogs can be great for building pelvic floor strength.
5. Catch & Throw
Backyard, front yard, catch is a great outdoor activity no matter where you play.
Use your hands to toss around a football or small round ball.
Grab your glove and a baseball, or get a set of handheld Velcro paddles that come with a sticky ball to make catching easier for younger kids.
6. Kickball Fun
Have a rubber ball laying around? It’s all you need for a game of kickball with kids of virtually any age.
Play a full-fledged game with bases and a pitcher’s mound or just kick the ball around and see who can make it to the designated “home” space without getting thrown out.
7. Play Soccer
Similar to kickball, you can get the sweat-inducing fun of soccer without any fancy equipment. All you need is a ball and a little bit of space to run around.
Use small buckets or shoes to create an imaginary goal line and take turns being goalkeeper and trying to score a goal.
8. Tag – You’re It
Good old-fashioned tag; it’s a classic game that gets major exercise points for the endurance and agility-building movement involved.
For older kids or those who have a later bedtime, consider upping the experience with a game of flashlight tag after the sun goes down.
9. Grow a Garden
I won’t claim to be an expert in gardening or have anything resembling a green thumb. But I do know the digging and up-and-down body movement involved in gardening delivers a nice muscle burn.
Involve the kids to create a full backyard garden, raised bed, or even pots.
Plus, you get to reap the ultimate reward of having nutritious, fresh foods and herbs to fuel healthy home meals.
10. Go to a Playground
Hear me out — yes, you can exercise while the kids play at the playground. I’m not talking about doing tricep dips on a bench or pull-ups on the monkey bars. (Although I have a personal life goal to make sure I can still bust out a few pull-ups every time we’re at a playground.)
I’m going to bring it back to idea #1, walking. I’ll say it again, it’s truly THE most underrated exercise. Walk laps around the playground and still be close enough to keep an eye on the kids while they play.
Getting exercise together is a great way to spend time with your kids and help them build a lifelong habit of prioritizing their health through physical activity.
As we all know, summer goes by fast in Fargo, so get outside and enjoy it!
For more ways to encourage kids to exercise and what’s appropriate for various ages, read How and When to Encourage Kids to Exercise.
