Physical Activities for Kids of All Ages

Getting kids to exercise regularly is incredibly important for their development, but it can be challenging to know the best approach. It isn’t just about tiring them out before bed (though that’s always welcome!) 

According to the NHS, children between the ages of 5 and 18 should aim for an average of at least 60 minutes of moderate or vigorous physical exercise a day across the week. It’s essential that the types of exercise performed vary in terms of type and intensity. The two main types of exercise are aerobic exercise (like walking and running) and exercises that strengthen muscles and bones (such as football, martial arts and gymnastics). They also state that it’s important that they exercise in a way that is suitable for their age, ability and experience.

So, what are the best activities for your little one? Our guide explores why movement matters and gives you some awesome, age-specific ideas to keep them active, happy, and thriving.

What are the best physical activities for kids?

The best kind of physical activity is one that your kid feels encouraged to engage in. It’s vital to pick physical activities for kids that they will enjoy – lean into their interests and what they enjoy doing. If they enjoy dancing to a particular song, play it!

Ideally, you want to strike a balance between different types of physical activity. A little aerobic activity gets their heart pumping and can improve their fitness. This can be combined with some climbing on playground equipment (which helps strengthen their muscles) and jumping and running (which can strengthen their bones). The key is ensuring it’s fun, safe, and right for their age.

What are the benefits of fun and physical activities for kids?

Fun physical activities can be encouraged using either indoor or outdoor toys. It is essential to find a safe environment for them to play in. When you turn exercise into play-based activities, you give them much more than just a way to burn off energy. There are many benefits to these activities, including:

• Improve your child’s behaviour, self-confidence and social skills.
• Develop their coordination skills.
• Strengthen their muscles and bones.
• Improve health and fitness.
• Help ensure that your child maintains a healthy weight.

Physical activities for kids ages 2-4

It’s about pure and simple fun through exploration with toddlers and younger kids. They are still figuring out what they can do, so physical activities can help build their body awareness in a safe environment. Examples of fun physical activities for kids ages 2-4 include:

• Jumping jacks – To get the blood pumping, ask them to do 20. You could also increase the fun by letting them play on a kids’ trampoline.
• Playing with a balance beam – Masking tape is all you need here. Make a line on the ground and ask your child to walk to the end of it. You can try other angles or zig-zags to keep it engaging.
• Keeping the balloon up – This fun and frantic game can be played alongside them. Given that the whole family can play it, it’s an easy and versatile example of team building activities for kids.
• Dancing! – You can try a freeze dance session with a fun dance-along video.
• Pretending to be different animals – This can develop their imaginative play skills and their fine motor skills.

Physical activities for kids ages 5-8

For school-aged kids, fun games with simple rules give them more structure to playtime. As their motor skills and spatial awareness improve, outdoor games become a more viable option. Examples of fun physical activities for kids ages 5-8 include:

• Simon Says – This game can get them listening, moving and reacting in a fun, engaging way.
• Treasure hunts – This option is versatile and perfect for indoor or outdoor play. It encourages kids to explore their surroundings. The freedom and space they can play in only expand when you incorporate your garden, making it a perfect summer activity for kids.
• Obstacle courses: Cushions, laundry baskets and bean bags can be used inside, while outdoor toys like footballs, slides, and even bikes can be used as part of the obstacle course. You can expand the course using different items and even get them to contribute, making it a creative outlet.
• Follow the Leader – This classic game is another fun family activity.
• Yoga – Online classes and videos can encourage them to stretch and can help with body awareness.

Physical activities for kids ages 9-12

As kids age, they often look for a greater challenge to engage them. Inside school, physical education can provide them with an outlet to try more complex sports and games. Still, outside of school, their physical activities must become more challenging to entertain them. This is a great time to introduce active hobbies that could last a lifetime. Examples of physical activities for kids aged 9-12 include:

• Wrestling – A bit of healthy competition and play fighting on a soft rug or sofa can be an excellent way for them to build strength.
• Jump ropes – By increasing the speed of the rope, this becomes a great example of aerobic exercise. This is another game that the whole family can easily play.
• Hopscotch – To play this fun, timeless game, all you need is a piece of chalk and a garden patio or driveway.
• Hula Hoops – You can set a challenge to see who can do the most hula hoops.
• Bowling – You don’t need to go to a bowling alley to play this. All you need are empty plastic cups or water bottles. Grab a ball and start rolling. This engaging, fun physical activity adds a healthy dose of competition to physical activities for kids.

Physical activities for kids of all ages and the whole family

There are many fun physical activities for kids that the entire family can enjoy. The goal is to find family-friendly ideas that work for different age groups. Ideally, the games need to be fun and simple to understand, particularly if you have younger kids to entertain. Examples of fun family activities include:

• Riding bikes – This can be an excellent way for the whole family to explore.
• Playing tennis or football – These outdoor activities can increase the heart rate and help kids improve their motor skills.
• Swimming – Paddling pools can be an excellent way to introduce kids to water. When they are older, taking them to swimming pools can develop these skills and is also a great form of exercise.
• Hiking – Finding interesting landmarks and locations for the whole family to explore is a great physical activity that can help kids develop interests in history, architecture, other cultures, and much more.
• Frisbee games – Playing with a Frisbee is a great team game. It is an engrossing aerobic activity that can easily be adjusted depending on who is playing.

Remember, physical games for kids are perfect as part of a balanced lifestyle! Sometimes, your kid may prefer quiet indoor activities, and that’s fine, too. Breaking out the family board and card games or getting creative with art and craft sets helps build a different but just as important set of skills. Finding the right physical activities can help your kids develop and grow, learning crucial skills that will help them as they get older.

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