Exercise for Kids: Age-Appropriate Activities To Keep Them Moving

Kids these days are busier than ever. Between school, homework and jam-packed schedules, kids have less time for physical activity — and screen time is taking up much of what’s left.

But kids need to move their bodies. It’s important for healthy development and long-term wellness.

The good news is that exercise for kids doesn’t have to be complicated — or even structured. From recess games and chasing bubbles to strength training and sports, there are plenty of ways to keep kids active.

Exercise physiologist Christopher Travers, MS, shares ideas to support movement at every stage of kids’ development.

Why is exercise important for kids?

Kids aren’t meant to sit still. Their bodies are built to move — and they thrive when they do.

“Exercise helps kids burn energy, build confidence, sleep better and even focus better in school,” Travers says.

Regular exercise can also help:

• Develop stronger bones and muscles
• Support heart and lung health
• Improve balance and coordination
• Reduce stress and anxiety
• Support a healthy weight

What’s more, making exercise and movement part of a kid’s life sets the stage for an active adulthood, too.

“We want to teach healthy habits and good movement patterns while their brains and bodies are still developing,” Travers explains. “That can help them grow into healthy adults with more strength and fewer injuries.”

Age-appropriate exercises for kids

The U.S. Department of Health and Human Services recommends that children ages 6 to 17 get at least 60 minutes of physical activity every day. This includes a mix of aerobic and muscle-building activities.

It doesn’t have to be all at once. A quick game of tag counts. So does a brisk walk or run to the bus stop. Ditto for dribbling a basketball, playing active video games or swinging from the monkey bars.

“The best exercise for kids is whatever gets them moving,” Travers advises. “That might be organized sports for one child, or dancing in the living room for another.”

But studies show that most kids aren’t getting nearly enough. Need some ideas for your child? Travers shares some age-appropriate exercise suggestions.

Ages 5 and under: Keep it fun and playful

For toddlers and preschoolers, exercise means active play. There’s no need for anything formal. Let them explore movement through games and imagination.

What works well? Encourage lots of:

• Running, hopping or skipping
• Walking
• Water games
• Hula hooping
• Dancing
• Climbing
• Riding a tricycle or balance bike
• Rolling, tumbling or crawling

“At this age, it’s all about having fun and being active throughout the day,” he adds. “Let them try everything and discover what they enjoy.”

Ages 6 to 8: Build skills and habits

Early school-age kids are ready for more structured movement, but play should still be the priority. This is the perfect time to develop big motor skills and body awareness.

Try activities like:

• Calisthenics, like jumping jacks, modified push-ups, squats and lunges
• Kids yoga
• Jump rope or hopscotch
• Riding bikes or scooters
• Chasing games
• Obstacle courses
• Recess games (like kickball, jungle gyms and tag)

“This is the age to build a good foundation and teach them how to move well,” says Travers. “Don’t worry about reps or sets. Focus on fun.”

Kids this age may start participating in community sports and organized activities, too, like gymnastics or martial arts. Keep the pressure low and the encouragement high.

Ages 9 to 12: Strength, speed and confidence

Tweens can take on more challenging physical activities. Their coordination is improving, and they may begin to show increased interest in sports or fitness.

“This is when you can start teaching bodyweight resistance exercises and helping kids understand how their body moves in space,” Travers suggests.

It’s also a good time to encourage stretching and mobility work to help prevent injuries during growth spurts.

In addition to play-time movement, like with younger kids, pre-teens may also benefit from exercises like:

• Push-ups and sit-ups
• Planks and bridges
• Squats and lunges (add light weights if appropriate)
• Jumping exercises
• Stretching routines
• Team sports (like soccer and basketball, etc.)
• Swimming laps, cycling or starting a running program

Ages 13 to 17: Progress with purpose

Teenagers are typically ready for more structured exercise, especially if they’re already involved in sports. This age group can begin more intense strength training, emphasizing proper technique and supervision.

“Teenagers can lift weights, but they need guidance. Start with bodyweight, then progress to light resistance with a certified coach,” Travers advises.

Other recommended exercises include:

• Full-body resistance training
• HIIT or circuit training
• Yoga and Pilates
• Sport-specific drills focused on agility, speed and coordination

Tips to keep kids active

Not every kid is eager to move their bodies. And with social media, TV and video games vying for their attention, they may not be eager to get moving. Travers recommends these strategies to encourage more exercise in kids:

• Be a role model. “Parents need to move, too. Walk with your kids. Shoot hoops together. Go for a family bike ride,” Travers suggests. “If you make activity fun, they’ll want to join in.”
• Break it up. Movement doesn’t have to happen all at once. Ten minutes before school, 20 after dinner and another half hour outside playing all adds up.
• Follow their lead. Let kids try different things. Some may prefer solo activities like yoga, while others love group games. Support whatever keeps them going.
• Prioritize play. Free play is always one of the best forms of movement. Climbing trees, chasing friends, building obstacle courses — it all counts.
• Keep it age-appropriate. Kids under 12 should focus on bodyweight and movement skills. Teens can explore more structured training with a qualified coach.
• Don’t fear resistance training. “Strength training is safe for kids when done properly,” Travers notes. “The myth that it’s dangerous just isn’t true. It can actually prevent injury, especially in active kids.”
• Make it social. Invite friends over for a bike ride, a hike or a game of capture the flag. Movement is more fun together.
• Mix it up. Kids may face pressure to specialize in one sport. But early specialization can lead to burnout and overuse injuries. “Encouraging different activities can help keep them active year-round and ward off overuse injuries,” Travers points out.

Takeaway: Keep it moving and keep it fun

Exercise for kids shouldn’t feel like a chore. It should feel like fun.

“We’re too sedentary as a society, and that includes kids,” Travers says. “Kids don’t need fancy equipment or expensive activities or tons of equipment. They just need opportunities to play, move and build strength.”

So, get up, get moving, and let your kids lead the way.