A Fitness Guide to Exercising with Your Kids
(4 min. read)
When you’ve got kids, there never seems to be enough time in the day. Your schedule is full of play dates, school drop-offs, and endless appointments and errands. How can you possibly fit in time for fitness? The good news is that it is possible—you just need to get creative!
Our family fitness guide will show you everything you need to know about how to exercise with kids. We’ll cover tips on how to get your young ones interested in exercise, ideas for kid-friendly workouts, and even proper footwear for your children so they can get started on the right foot.
Remember: the goal of working out with your kid is to get moving and have fun together!
Tips to Get Kids Interested
The hardest part of exercising with kids is getting them interested. Very young children (ages 2-6) could be more interested in simply playing, but try to make them feel included in the family’s activity. Older children could be easier to engage, but may need some extra support. Try to focus on having fun and developing skills. With creativity, patience and persistence, your kids will be on board in no time. Here are some ideas to get you started.
- Have the kids count your steps. Have your kids tell you when to start moving. Then they will count how many steps you take. Your children will love seeing how long it takes to get from the kitchen to the living room, etc. Plus, this will help them remember their numbers!
- Do burst exercises. It’s no secret: kids get bored quickly. This means that longer workouts may not hold their full attention. If your kids join your training, be flexible with the length. Aim for quick bursts of movement for 5-10 minutes.
- Alternate who does the exercise. Children’s exercise is so much easier when you make it a game. Try framing this one as “you go, then I go.” You can make the movement anything from five star jumps to 15 seconds of silly dancing.
- Try Playful Language. If the word “exercise” gets you an immediate “no thanks” from your kids, try reframing your activities instead. Switch to terms like jumping, dancing, throwing and catching. This small change could help your children engage in the activities.
The most important tip for exercising with kids is to keep it fun. Make the focus on spending quality time together as a family. You’ll make some great memories and crush your fitness goals.
Exercises You Can Implement
Jumping
Jumping is considered one of the most effective exercises for heart health. But kids don’t care about that! If your child has good enough coordination, teach them the basics of using a skipping rope. Or try a simple sack race for the whole family. Long jumps are another easy option. You can make it a game, such as trying to jump to a particular line on the ground. A hardwearing sneaker is perfect for your on-the-go kiddo. The Rincon 4 delivers with a durable toe cap and recess-ready rubber sole.
Biking
Organise a bike ride with some beautiful scenery and stops along the way. This will help keep the kids interested and give them a rest between segments. One of these stops could be a snack break with their favourite treats!
Running
Running and jogging can get monotonous for kids. But chasing someone as fast as you can is always fun! Try a game of tag as a family. Or, change things up by combining running and jumping with skipping. The Kids Clifton 10 will help your little ones stay on their feet and become running and chasing champs. Tag—you’re it!
Walking
Get your children to explore the great outdoors. Find a nearby trail with an appropriate difficulty level. The Kids Speedgoat 6 can keep up with their fast moves. Like the biking idea, make it a point to reach a fun destination your kids will enjoy. A park with a playground perfect for climbing is one great option!
Yoga
Yoga is a great activity for kids with many accessible poses that can help improve balance, posture, mental focus and mobility. Start with a simple introduction to breathwork and body awareness. Explore kid-friendly poses like downward dog, happy baby, forward folds, and cat-cow. With some gentle guidance, your kiddos improve their mind-body connection, while building strength and flexibility.
Dancing
Okay, this one may feel like cheating because you’ll be having so much fun. Choose a fun playlist, pump up the volume, and dance around your home! Dancing is a great aerobic exercise and builds body awareness. If you don’t feel like leading the party, you can use videos as your guide. No matter what, you’ll make some pretty great memories.
Get the Right Footwear for Your Kids
No matter how you get your little ones moving, ensuring their feet can handle the movement is essential. The right shoes will give support and comfort, making exercise more fun for children. Check out HOKA’s full lineup of kids’ exercise shoes to set them up for success and explore the world of Kid Possible™.
