Kids Exercise List for the Classroom or Home

If you are looking for physical activity ideas for children at school or at home, then this kids exercise list for the classroom or home should come in handy. Of course, we can't list every single exercise but these ideas will give you a good starting point.

We all know how important exercise is for children! Research tells us that daily physical exercises can help children develop healthy bodies and minds. This list of exercises for kids below can help you get started.

Screen time and video games are fun but kids need to be encouraged to participate in regular exercise. 

If you are looking for physical activity ideas for children at school or at home, then this kids exercise list (NO EQUIPMENT NEEDED) for the classroom or home should come in handy. Of course, we can’t list every single exercise but these ideas will give you a good starting point for preschoolers, elementary students and older!

WHAT DOES THE CDC RECOMMEND FOR DAILY PHYSICAL EXERCISE FOR KIDS?

To make sure the kids reach the recommended levels of activity from the CDC, try to clock 60 minutes or more of moderate-to-vigorous intensity exercise each day. This should include aerobic activity, muscle strengthening and bone strengthening.

For aerobic activity, most of the day’s 60 minutes should include things like walking, jogging, riding bikes, or other activities that make their hearts race faster. Vigorous-intensity exercises should be done at least 3 days a week on average. 

At least three days a week, the kids should strive to participate in physical activities like climbing or push-ups for strength training to help build stronger muscles.

At least three days per week, encourage physical activities like jumping or running for strong bones.

It can be hard to pick the best exercises for kids and you should always consult with a physician or Physical Therapist before starting any new exercise routine.

KIDS EXERCISES LIST FOR THE CLASSROOM OR HOME

When it comes to getting our kids moving, we often think of gym class or sports. But there are a lot of ways to get kids active that don’t involve a lot of planning or expense. In fact, many of these exercises can be done right in the classroom or at home. So whether you’re looking for ideas to add some variety to your kid’s day, or you’re stuck inside due to bad weather, here are some fun and easy exercises for kids.

The kids’ exercise list that follows includes 5 different types of exercise to help children develop healthy bodies and minds.

WAKE UP EXERCISES

The following 6 exercises are the perfect morning exercises for students to get them to wake up and be ready to learn.

Jumping Jacks

This classic cardio exercise is a great way to get the heart pumping, get body moving and to build endurance. It’s also a great brain booster, as it gets the blood flowing to the head.

To do jumping jacks, stand with feet together and arms at your sides. Jump up, spreading your legs to shoulder width and bringing your arms up over your head. Return to the starting position and repeat.

Run in Place Workout

This is another great aerobic exercise that gets the heart pumping and the body moving. It’s also a great way to get some energy out before learning.

To do this exercise, simply stand in place and run in place, lifting your knees high and swinging your arms.

Head to Toe Jumping Exercise

This is a great full-body exercise that gets kids moving head to toe. Stand up tall. Use both hands, moving down your body and touch your head, shoulders, knees and toes.

From the squat position, pop up and jump up with your arms overhead.

Cross Crawls

Cross crawls are an excellent coordination exercise! It combines upper body exercise with lower body exercises.

Stand up straight with arms at shoulder height. Lift your left leg, bring your right hand across and touch your left knee. 

Put your leg down and lift your arm back up. Now lift your right leg, bring your left hand across and touch your right knee. Put your leg down and lift your arm back up.

Read more details about the benefits of the cross crawl exercise.

Spin Jumps

Put your hands on your hips. Jump up and turn to the right.

Jump back to face front. Jump up and turn to the left. Jump back to face front.

Heel Touches

This exercises has the kids touching their heels. Stand with your feet shoulder width apart and arms straight out to side at shoulder height.

Bend your right knee lifting your foot up behind you. Bring your left hand down to touch your right heel. Put your foot down and arms back up to shoulder height.

Repeat on other side – right hand to touch left heel.

STRENGTHENING EXERCISES FOR KIDS

If children need to increase their overall body strength and especially their core muscles, these exercises require no equipment and can tone up the muscles.

Chair yoga pose

Raise your arms overhead, palms facing each other. Breathe out, bend knees and lower your body like you are sitting in a chair. 

Try to hold the chair pose position and take deep breaths.

Find more information on Chair Yoga.

Boat yoga pose

Roll your shoulders back and lift the chest up toward the sky. Slowly lift your feet up off the floor with knees straight and balance on your bottom. 

Put arms out next to your knees. Take deep breaths and hold the pose.

Reverse Table yoga pose

With your belly facing up, bend your knees, put your feet on the floor and put your hands on the floor. Lift your hips up towards the ceiling. 

Try to make your chest and legs parallel to the floor. Relax your neck so it is straight with the rest of your spine.

Breath and hold the position.

Superman yoga pose

This is a great core stability exercise. Start on your belly, breathe in and lift your head, chest, arms and legs off the floor. Keep the arms and legs as straight as possible. Hold this position taking deep breaths in and out. 

Plank or Push-Ups 

Start on your belly on the floor. Breathe in and push up putting your shoulders over wrists, elbows straight, back at and legs straight back. Breath in and out. Try to hold the plank position.

To move into a push up, bend your elbows, keep your back straight and lower your body close to the floor.  Push back up into a plank position.

Squats

Stand up with feet shoulder width apart, arms out to side, palms facing forward and fingers spread apart. Pull your belly in tight, stick your bottom out and slowly squat down. Stand back up.

Breath and do several squats holding your core muscles tight throughout.

STRETCHING EXERCISES FOR STUDENTS

Students need to stretch their muscles throughout the day.  Sitting slumped in a classroom chair or hunched over a computer or phone can take a huge toll on a student’s body.  Here are 6 exercises to stretch the upper back, lower back, shoulders, chest, and legs.

Moon yoga pose

Stand up tall. Breathe in, bring your arms overhead, with palms facing each other. Reach your fingertips towards the sky, stretching to the right. 

Tilt your head back gently and focus eyes on your thumbs. Take several deep breaths.

Repeat the stretch on your left side.

Twist pose

Balance on your right leg, slowly lifting the left leg. Lift your arms up to shoulder height with elbows bent, palms facing forward.

Rotate your torso, bringing your right elbow forward, lining it up over the top of your left knee. 

Breathe and hold the position for several seconds.

Repeat the pose on the opposite side.

Triangle yoga pose

Stand with your feet apart. Lift arms up with palms facing forward. Breathe out, reach with your right hand towards right foot and bend at right hip. 

Keep your arms apart. Breath and hold for 5-10 seconds.

Repeat on the left side.

Chest Stretch

Stand up and put your arms behind you and lace fingers together.  Straighten your arms and gently lift your clasped hands up a few inches until you feel a stretch in your chest. 

Gently look up without straining your neck. Breathe in and out as you hold this position.

Lunge Stretch

Stand up and put your right leg back. Bend your left knee, lunge forward slightly and keep your right leg straight. Keep your right heel on the floor.

Breathe in and out holding the position for several seconds. Repeat with your left leg back and right leg forward.

Back Stretch

Breathe in, and bring your arms out to the side and up overhead, with palms facing each other. Reach your fingertips towards the sky.

Stand as tall as possible with your ears, shoulders, hips and ankles all in one line. Tilt the head back gently and focus your eyes on your thumbs.

Take deep breaths as you hold this position.

MORE HELPFUL RESOURCES TO PROVIDE EXERCISES FOR KIDS

Provide parents and teachers with this kids exercise list to help children increase their daily physical activity, improve their muscle strength, increase their focus, improve their flexibility, and instill calmness in their everyday lives.

If you want posters of all these exercises check out the Exercise Posters for Kids – Printed AND Digital Version. It also includes FOCUS exercises and CALMING exercises.  Perfect for school settings, physical education lessons, or fun exercises to do in the classroom!

If you are looking for physical activity ideas for children at school or at home, then this kids exercise list for the classroom or home should come in handy. Of course, we can't list every single exercise but these ideas will give you a good starting point.

Read more about how a growing number of states are hoping to improve kids’ brains with exercise here.