Fitness Activities for Kids

When most of us think about exercises, we think about a gym with all the mechanical exercise equipment, which are enough to give us strong muscles and a good shape. However, children don’t require gyms. Their playing time is their exercise, and in this little time they have, they have to learn, have fun, and also exercise. Unfortunately, most of the children ignore the benefits of outdoor activities, and prefer to stay at home and watch cartoons. As if the idiot box wasn’t enough, another brilliant device called video games have been introduced, and this has added to the misery of the parents. Don’t get me wrong, I have nothing against Microsoft or Sony. It’s just that children ignore their playing time and play virtual games, which are considered unhealthy. In this article, you will be provided with some fitness activities for kids, which have fun, frolic, and they will also make them strong and creative.

List of Activities

One of the most necessary things a child needs to do is to be active and remain healthy. However, most of the little monsters avoid outdoor games, as they feel there isn’t any fun element to it. Do not panic, just introduce them to some fun exercises given below, which will make working out so much fun that your child won’t even realize that he’s actually exercising.

  • Cycling
    Every child loves going for fun rides on a bicycle. Actually, bike riding can be a fun activity for the entire family. Parents should make sure that their children ride their bikes on sidewalks until they are sure that they have good riding skills. Make sure you educate them about traffic rules, and remember that helmets are compulsory.
  • Skipping
    The one exercise, which makes you rise above ground and also tones your legs is skipping or jump rope. It’s still one of the most favorite sports on playgrounds. Whether alone or with a group of friends, jumping rope challenges make you agile and coordinated.
  • Swimming
    Nothing can compare with the fun of splashing water on your friends. Swimming offers you a true body workout. Go to any doctor or pediatrician, they say that swimming is one of the best physical exercise.
  • Soccer
    Football is a game, which involves both agility and teamwork, and it is one of the most popular sports in the US. A game, which not only keeps the body fit, but also teaches the importance of teamwork, football helps your child to be a team player, a skill which is very essential in adult life. Before playing, make sure your children are wearing proper gear such as shin guards. Always wear shoes with cleats to ensure that you don’t slip while playing.
  • Path of Paper
    Sometimes, when the weather is not favorable, it’s always better to stay inside so that you don’t catch a cold. So, let’s play a wonderful indoor activity. Place around 15 paper towel squares in a line on the floor. Instruct your child to jump from square to square. You can join in as well, and make it even more fun. Separate squares further to make this sport more challenging, and encourage your child to jump on each square. Try jumping with one foot.
  • Dancing
    Dancing is one exercise where you have exercise and fun with music. Whether your little ones like hip hop or freestyle, encourage them to dance and explore their talent. If your child is shy, buy him/her various dancing DVDs where they teach various types of dance moves, or enroll them in a dance class where they learn how to be better and fast. Truly, dancing is one of the best recreational activities for kids.

These were some of the most recommended fitness activities for kids. In today’s world, having a healthy body and mind are the two most important things. Parents should make sure that their children get a proper warm up before jumping to any one of the above mentioned exercises.

Ways to Increase Stamina

A low level of stamina is the number one reason behind low work efficiency, and low physical and mental performance. Many people succumb to fatigue and become lethargic, mainly due to a lack of stamina. Though different individuals have different levels of endurance, it is always possible to raise it. A high level of endurance is especially important for those engaged in sport activities. Even people doing workouts require higher stamina and exercise endurance.

Increasing Your Endurance

General Fitness
First make sure that you are getting 8 to 9 hours of sleep daily, along with following a healthy and balanced diet. However, do not sleep excessively. Start your day with a healthy breakfast, and take enough fluid or water throughout the day. If your diet is not providing all the essential nutrients, then consider taking supplements after discussing with your physician.

Next to diet and sleep, consider a training program to increase your endurance level. Walking, especially brisk walking, running, cycling, as well as swimming are some of the best exercises for increasing endurance. Walking, running, and jogging can increase the efficiency of your heart and lungs, and strengthen the leg muscles. Swimming on the other hand, can tone up the muscles of the entire body. However, be sure to set a realistic goal before starting the training program. Start slowly and then gradually increase the duration and intensity of the exercises.

Consider weight training to tone up and strengthen your muscles. Even trekking and yoga can improve stamina to a great extent. To increase exercise endurance, try to increase the duration of a workout session slowly. At the same time, try to increase your speed and go harder than before. Perform the exercises that can increase heart rate. Cardiovascular exercises are excellent for this. It is always better to combine various exercises and training programs, in order to increase the level of endurance.

For Runners
Running is one of the few activities that demands an extremely high level of endurance. So, begin with a healthy diet and do not forget to sleep properly. Then set a realistic target on the basis of your capabilities. Do not start running miles all of a sudden. Rather go slowly, and try to walk longer distances gradually. Before running, warm up and stretch your muscles. Run slowly for a few minutes, and then try to jump rope or do something like jumping jacks. This will help warm up your muscles and prepare them for the actual act.

Try interval training, i.e., try to change your speed while running. Start running at a fast pace and then slow down to run briskly for a few minutes, before increasing the speed again. Such interval training gives time for recovery without lowering the heart rate significantly. Another factor that can play an important role in increasing stamina is proper breathing. While running, try to breathe in through the nose and breathe out through the mouth. This is an ideal breathing pattern while running. Also try to relax your body while running. If your muscles are tight, they are going to tire quickly. So, relax your body and the mind for running long distances. Runners should also consider weight training to build stamina. Weight training can help tone up the muscles, and make them stronger.

For Basketball Players
Another sport that demands a significant level of endurance and energy is basketball. Basketball players can benefit immensely from weight training and cross-training. Exercises like crunches, push-ups, pulls-ups, and squats are ideal for them. Leg curls and leg presses are also excellent for basketball players. The cross training combines the exercises that work on different muscles, which is another way to enhance the level of performance. In addition to these, include low-impact cardiovascular exercises to boost the health of your heart, and the lung capacity.

Try to increase your aerobic capacity with the help of exercises like jogging and cycling. Basketball players can also consider doing sprint training to increase their anaerobic capacity. They can run a series of sprints, separated by rest periods to increase the lung capacity and build leg stamina. Plyometric exercises can also benefit them immensely. Box jumps, jumping jacks, jumping ropes, and leaping lunges are some examples of such exercises. Suicides are another option, which are very intense, but quite beneficial for building endurance and muscle agility.

To achieve success in this endeavor, do not forget to include a lot of healthy foods in your diet, and get enough sleep in the night. Otherwise, you won’t get the required level of energy to go for the various endurance-building exercises and training programs.

Fitness Tips for Kids

There is a widespread misconception that a fitness regime should be carried out only by teenagers and adults. On the contrary, kids and children should be also made to follow these methods in order to stay fit. Childhood obesity is one of the most alarming issues these days and its rate is found to be increasing day by day. The modern-day lifestyle of fast food, frizzy drinks, and computer games is very unhealthy. Therefore, as a parent or a guardian, it is essential to look for ways to maintain proper health and fitness of children.

Health and Fitness Tips for Children

If you wish your children to remain healthy, you need to inculcate healthy ways of eating and exercise in them. It is not practically possible to subscribe a gym membership for your kid and expect him to slog there every day. Similarly, it is not possible to keep children away from tempting foods. So, how to make children make healthy lifestyle choices?


  • Involve children in the daily or weekly planning/shopping for meals as much as possible. In this case, you should not force your choices on them, but rather take your child’s suggestions into consideration. You can definitely alter them to make healthy meals.
  • Try and encourage children to make healthy food choices. Extra cheese, creamy sauces can surely be avoided. You can opt for veggie burgers, pizza with lots of veggies and no cheese, in place of the unhealthy ones. White bread can be substituted with whole wheat version.
  • If the child insists on having a double cheese burger for lunch, you can ask him to have vegetables/whole grain bread/fish for the other meal of the day to balance the calorie intake. Also limit the amount of sweets and sugary drinks you child consumes.
  • All kids love snacking and you simply can’t prevent it. You can have healthy snacks like finger sandwiches, cut fruits and vegetables, animal crackers, dried fruits, milkshakes, fresh fruit juices, popcorn, homemade pudding, etc.


  • Children should be encouraged to get involved in the physical activities conducted at school. If not, you can also subscribe to private sports’ clubs and encourage your children to attend it.
  • One of the best tips is to plan fun physical activities like trekking, hiking, jogging, swimming, cycling, etc. Other members of the family and friends can also accompany to make it an enjoyable activity.
  • Parents can take children along for walking, jogging, or cycling every day. This way you can bond more with the child and also take care of his fitness.
  • You should set a time limit for the number of hours your child watches television or plays on the computer. You should arrange for other fitness activities like building a trampoline, playing table tennis, arranging for a swimming pool, etc., so that children do not get bored, yet remain fit.

Parents are expected to follow healthy lifestyle themselves so that children can be motivated to follow it. Lastly, as one of the most important tip, you should remember that children tend to get bored very quickly and hence, you should try to bring a variety in the diet and exercise pattern. Take care!

Tips to Stay in Shape

unduhan-16Staying in shape is as challenging as getting in shape. People go to any extent to lose weight; however, once it is achieved, they forget about maintaining the newly acquired fitness level. The following tips will help to ensure that one does not deviate from the right path and remains physically fit.

A Strong Will Power
One doesn’t lose weight overnight. It requires consistent efforts, focus, and a strong will power. So, the first thing that you need to do is to make up your mind.

A Balanced Diet
Here are some effective tips for achieving the required fitness level by making a few dietary changes:

  • Eliminate all fatty foods, fried foods, fast foods, and processed foods from your diet. Give up soft drinks as they give the body nothing but empty calories.
  • Do not starve yourself. Instead, make healthy food choices such as including lots of veggies and fruits in your diet.
  • Do not undertake any of the fad diets, as most of their results are short lived.
  • Take five small meals, instead of three big meals.
  • To fulfill the body’s carbohydrate requirements, eat foods with complex carbohydrates such as brown rice, whole wheat bread, sweet potatoes, legumes, oatmeal, and green leafy vegetables. Eliminate white foods such as pasta and rice from the diet.
  • Make sure that the diet has enough proteins, fibers, and calcium, as they all aid in fat burning. So include lean meats, eggs, low-fat dairy products, lots of fiber-rich fruits and vegetables, and healthy fat foods like olive oil, almonds, and nuts in your diet.
  • Drink a gallon of water everyday as it improves digestion and keeps the body hydrated.
  • Preferably, cook at home as home-cooked food is much more healthier and low in calories.

An Exercise Routine
Perform exercises on a daily basis. Cardiovascular exercises such as running, jogging, swimming, cycling, dancing, and aerobics are great to keep those extra pounds off, as well as to increase the stamina. Pregnant women should exercise under the guidance of a physical trainer. This will help them regain their shape quickly post delivery.

Along with the cardiovascular exercises, lifting weights can also strengthen the muscles and tone up the body. Joining a gym is a good option wherein a professional will make an exercise routine, keeping your weight, age, and body structure in mind.

A Stress-free Life
Leading a stress-free life is essential for staying fit and healthy. So sleep for seven to eight hours everyday. Preferably, sleep early and wake up early to stay active and alert. Meditate for a few minutes everyday, as it will help you cope with any kind of mental stress. Performing yoga and meditation under the guidance of an expert, will help you maintain the right mind-body balance.

These aforementioned tips will help you achieve optimal health. Besides these tips, having a positive disposition is also very important, as it provides the necessary motivation for maintaining a healthy lifestyle.