7 Best Healthy Exercises for Kids

The pros of doing sports:

During physical activities in the human body, metabolic processes are accelerated, as a result of which fat cells are intensively burned; sport helps to strengthen the immune system, especially against viral and colds; sport has a positive effect on the human spine, developing the correct healthy posture; constant sports activities help to strengthen the muscular frame, improve bone tissue, oxygen is much easier supplied to all muscles, due to this, cell metabolism and lipid metabolism are improved; thanks to sports, the state of the cardiovascular system improves; sport has a beneficial effect on the human nervous system; Active activities improve children’s attention and cognition.

Doing sports at home:

You can develop the child’s ability to follow elementary rules, coordinate movements and navigate in space thanks to charging at home. Morning exercises are a guarantee of cheerfulness and good mood for the whole day! Simple, easy-to-understand, child-friendly exercises can develop dexterity, coordination, and muscle strength.

Morning exercises time will be according to the age of child. For babies 1-2 years old, the duration of one lesson should be about 5-8 minutes, for 3-4 years – 10-15 minutes for 5-6 years – 15-20 minutes.


You have to choose carefully the clothing and footwear for classes. At home, you do not need to wear shoes when charging, but be sure to leave your socks. Avoid large seams, buttons or other objects that can chafe and create inconvenience during active movement.

Spacious study space:

Examine the exercise site carefully. Remove all unnecessary items, secure corners. It’s good if the room where you are charging has enough room for a short run. You can use the corridor and run “along the edge” of the carpet. Your health. 5-6 years old (stickers included).

A small child is unlikely to like traditional exercises, so parents will have to show imagination and make exercises a fun and exciting game. Do not force children to perform this or that movement over and over again, turning the lesson into a boring lesson.

The main and most correct form of physical education is play. You can play fun background music, come up with interesting exercise titles, or add toys to your activities. The morning gymnastics complex can be divided into three main parts:

Warm up Main complex:

The final stage Warm up The most important rule is “do no harm”. Before starting classes, be sure to invite your baby to warm up. Let him walk a little in place (stepping from foot to foot), then run (either in place or around the room), wave his hands. Together with the child, do all the specified movements, show how to correctly perform them using your example . During the march, it’s time to start telling the idea of ​​the gymnastic complex (Saving the planet of gummy bears, Doing a quest from a toy dinosaur), poems or stories that encourage you to exercise.

Main complex:

When the child has already warmed up the muscles well, you can start the main exercises of the complex. Some Basic exercises develops the muscles of the whole body, improving joint mobility, and acquiring the skill of orientation in space. Correct performance allows you to form and maintain posture, strengthen the body, strengthen immunity.

The final stage:

 The morning gymnastic complex should end with a calm activity: you need to return breathing to normal mode and gradually relax the muscles.  We will give examples of exercises that make up a daily set of activities.

Exercises for arms and shoulders:

“We reach for the sun” – we take the starting position: the child stands, legs apart shoulder-width apart, arms extended along the body. On inhalation, the hands rise up, the child stands on tiptoe. As you exhale, the arms fall down, the legs stand completely on the foot. “Say hello to your toes” – we take the starting position: the child stands with his feet shoulder-width apart, arms out to the sides. Alternately, on exhalation, the child bends to the toes, trying to reach with his hands as far as possible. “Mill” – we take the starting position: the child stands with his legs apart shoulder-width apart. Bend forward, arms to the sides. One hand reaches the floor, the other rises up. “Applause” – the child walks around the room, claps his hands, spreading his arms as far as possible in order to train the shoulder girdle. He alternately claps in front, above his head, behind his back.

Exercises for the legs:

“Invisible chair” – we take the starting position: the child stands with his feet shoulder-width apart, hands in front of him. Do slow squats. Depending on age, choose the “depth” of the squat.  “Stompers” – the child stands with his feet shoulder-width apart, hands on the belt. Walking on back, toes, heels, and inside of the foot. “Walking with shoulder, feet apart & hands on the belt.

Walking with high knees. You can accompany the merry cries of herons and other birds.  “Labyrinth” – several objects are displayed in a row, in turn, in pairs “gates”. The child moves between objects, trying not to touch or miss the “gate”. 

Exercises for the trunk:

 “Swimmer’s start” – we take the starting position: the child stands with his legs apart shoulder-width apart, hands are clasped behind his back. Bend forward, raise your arms as you inhale. On exhalation, return to the starting position. For toddlers, the exercise can be renamed to “Rook” or “Penguin”, pretending to be looking for worms or looking at tracks in the snow when leaning. 

“Spiral” – we take the starting position: the child is standing, legs apart shoulder-width apart, hands on the belt. Just rotate the body in different directions, without lifting the legs from the floor. You can make the exercise more difficult by adding an arm reaching towards the side of the pivot. “Seal” – the child lies on his back, arms outstretched above his head.

 On a breath, a coup on the stomach. On exhalation – return back. Just do alternately over the left and right shoulder. Watch the National Geographic video together with your child, so that later you can boldly crawl and clap “flippers” like real seals!  “Bunny” – standing position, heels together, socks apart. The arms are crossed over the shoulders. We jump in place. We complicate the exercise by jumping around objects.

Stretching “Kitty”

The child gets on all fours, head down. When the child inhales, head rises, the body bends as much as possible. On exhalation, return to the starting position. Meowing is allowed!  “Hide and seek” – the child sits on the floor, buttocks should touch the heels. We bend forward, trying to touch our knees with our stomach, do not forget to stretch our arms. You can play a game.

You need to snuggle to the ground so that no one will notice.  “Flexible bush” – the child stands upright, legs together. Then join your palms above your head by raising hands. We bend in the thoracic region and fold the body back. It is necessary to exclude a strong deflection in the lower back. “Birch tree in the wind” – the child stands upright, arms raised above his head, fingers clasped in a lock. We stretch up and bend first in one direction and then in the other direction.  We investigate the properties of objects. Allowance for children 5-7 years old.


The manual presents tasks aimed at developing a 5-7 year old child’s ability to learn about the world, study the properties and relationships of objects and phenomena, find, remember, compare, contrast objects, and carry out a simple analysis. The gradual complication of tasks contributes to the development of memory, imagination, thinking.

IMPORTANT : If the child has health problems, exercise therapy is recommended. Physiotherapy is a complex of physical and breathing exercises that has a general health and therapeutic effect. Contact your therapist or caregiver to select the appropriate exercises.

Daily exercise for your child will be an excellent assistant in self-organization and self-discipline, will help increase the body’s resistance to attacks of viruses, and improve mood and increase energy.

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