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Published on June 27, 2018

The Best 10 Types of Exercise for Kids Who Get Too Much Screentime

The Best 10 Types of Exercise for Kids Who Get Too Much Screentime

I think you’ll agree with me when I say that technology use today for kids is out of control. We see kids everywhere glued to a screen.

For parents, it’s not hard to see the appeal. After all, nothing brings a sense of calm and peace faster than letting kids use technology. But the downsides of technology are many. We have out of control rates of childhood obesity, diabetes, ADHD and more.

The solution seems obvious. We need to get our kids off screens and engaging in physical activity.

In this post we’ll explore the best exercise for kids. More importantly, we’ll look at the ones they will actually love and want to do again and again.

The challenges of getting kids to want to exercise

Let’s face it. Telling our kids to put the Kindle or laptop down and go out and play is going to be met with resistance.

The online world of Minecraft, Roblox and YouTubbers is fun. It’s dynamic and colorful. It’s never boring.

So to find an exercise for kids that will entice them in that same way, we have to get creative. Think beyond walking the neighborhood, forget the treadmill and don’t even think about jumping jacks.

10 Best exercises for kids

Here are the 10 very best exercises for kids they will actually want to do all on their own:

1. Glow in the dark hula hoop

    I don’t think there’s any aspect of hula hooping that looks or feels like exercise. But guess what? Doing the hula hoop is a great cardio workout! It also helps significantly with coordination. Improved focus and concentration are side-benefits too.

    But to really make this something your kids will demand, opt for glow in the dark hula hoops! Everyone loves glow in the dark anything!

    You can also opt for color changing hoops too. Turn any dark room into an instant dance party for your kids and watch the calories burn!

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    Who knew an exercise for kids could be so much fun?

    2. Tug of war

      Kids love good playful competition.

      Tug of war builds excellent core strength and is great for biceps and calves. The whole time you’re building muscle and shredding fat you’re building team work too.

      For extra fun, get the kids tugging right after a good rain. They’ll get nice and muddy. Studies have shown that a bacteria that lives in soil, Mycobacterium vaccae, has proven health benefits.[1]

      3. Martial arts

        Martial arts is a great exercise for kids! The right school can help foster and develop the following qualities in our kids:

        • Confidence
        • Focus
        • Resilience
        • Self-regulation

        Aside from those mental and emotional benefits, martial arts is often one of the most suggested activities for kids with ADHD.

        Martial arts is great at developing hand-eye coordination, core strength, balance and the ability to stay calm under pressure. Who couldn’t benefit from those things?

        Finding a great school can be a little confusing. So check out the best way to find a great martial arts school for your kids.

        4. Rock climbing

          Rock climbers are among some of the fittest athletes. You’re building incredible core strength and excellent arm and leg muscles. You also develop strategy skills in deciding on when and where to move next.

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          Even more importantly, rock climbing has been shown to have a positive impact on anxiety, self-esteem and depression.

          Do it safely as a gym or activity center near you.

          5. Swimming

            We all hear about how great of an exercise for kids swimming is. It’s great for flexibility, reducing inflammation and building bone mass. Most kids love to swim and play in the pool with their friends.

            But a true added bonus is that studies have shown that swimmers have a 50% lower death rate than other forms of exercise.[2] So instilling a love for swimming could literally lengthen your child’s life.

            These are only a few of the benefits. Check out all the outstanding benefits of swimming.

            6. Tennis

              Tennis builds great teamwork and self-confidence. It also is great for strategy; a real plus for kids used to playing video games.

              But the real benefits of tennis are some of the outstanding physical benefits:

              1. Hand-eye coordination
              2. Flexibility
              3. Fine motor control
              4. Balance

              As your child develops a love of tennis and grows their skill, this is truly something they will love the rest of their life.

              7. Gymnastics

                Most kids who do gymnastics are not likely to end up in the Olympics. But that’s totally OK! Gymnasts are among the fittest of all athletes.

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                Kids gain flexibility, coordination, improved cognitive function, self-discipline and amazing core strength.

                Because they are rolling, twirling and flipping with other kids their own age, it won’t feel like exercise for kids at all!

                Do look for a school that will impart the basics in a supervised manner. You don’t need a school that focuses on trying to develop professional gymnasts. We’re here to foster health in our kids and get them to find ways of having fun off the screens.

                8. Soccer

                  Soccer builds cardiovascular health while building flexibility and coordination. Most importantly, it fosters excellent teamwork skills and kids have a blast doing it.

                  Since soccer is played outdoors, you also get all the amazing benefits of your kids playing outside. They get more vitamin D and develop stronger bones.

                  Studies have shown that children who spend too much time indoors and on screens can develop nearsightedness.[3] So improved vision can actually be another benefit of soccer.

                  Chances are there’s a local soccer league near you. If not, consider starting one!

                  9. Wrestling

                    Unlike martial arts, wrestling is focused exclusively on 2 people. It builds incredible sensitivity since you’re trying to feel what your partner is doing through close contact.

                    It is among the best exercise for kids since it helps foster:

                    • Self-regulation
                    • Personal responsibility
                    • Self-defense skills

                    It’s also a great exercise for kids that won’t break the bank. You don’t need tons of special gear.

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                    Also, since wrestlers don’t typically try and go pro, it’s not one of those sports that slowly eats away all your free time and money.

                    10. Parkour

                      Who doesn’t want to look and move like a superhero?

                      Parkour, sometimes called freerunning, is a little bit gymnastics, a little bit martial arts, but altogether different. It’s closer to skateboarding but without the skateboard.

                      A lot of the contestants on shows like American Ninja Warrior have a parkour background. Parkour has become very popular over the last few years thanks to that show and the TV show Arrow.

                      Chances are you can find a parkour school near you. If not, inquire if your local gymnastics place offers a parkour class.

                      Parkour engages the mind with climbing and jumping over obstacles while building serious core strength and coordination.

                      The best exercise for kids will be one that seems cool and exciting and doesn’t feel like exercise (but is!) Parkour easily fits that bill!

                      Balancing screen time with exercise for kids

                      So we know that screens and technology are an integral part of today’s society. Screens are naturally a much bigger part of children’s worlds than any generation before. But we don’t have to throw our hands up in defeat.

                      As with much of life, we just need balance. The benefits to limiting screen time are numerous.[4] So finding an exercise for kids that gets them off the couch but also stimulates their minds is crucial.

                      You may need to try several of these to find the one(s) that really resonate with your kids. Once you find the right one, your kids will be begging to do it again and again. And you just might find their interest in screen time takes a back seat.

                      In this post we looked at some of the very best exercises for kids. Exercises keep the mind engaged while bringing tremendous physical and emotional benefit. Specifically we looked at exercises and activities that are never boring. Ones that can compete with the best apps and games, finally bringing balance to your home.

                      Featured photo credit: Pexels via pexels.com

                      Reference

                      More by this author

                      Jeff Campbell

                      A husband and father trying to help other dads and moms navigate through the worlds of mindfulness, health, parenting, marriage/relationships& more.

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                      Last Updated on May 15, 2019

                      How to Tap Into the Power of Positivity

                      How to Tap Into the Power of Positivity

                      As it appears, the human mind is not capable of not thinking, at least on the subconscious level. Our mind is always occupied by thoughts, whether we want to or not, and they influence our every action.

                      “Happiness cannot come from without, it comes from within.” – Helen Keller

                      When we are still children, our thoughts seem to be purely positive. Have you ever been around a 4-year old who doesn’t like a painting he or she drew? I haven’t. Instead, I see glee, exciting and pride in children’s eyes. But as the years go by, we clutter our mind with doubts, fears and self-deprecating thoughts.

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                      Just imagine then how much we limit ourselves in every aspect of our lives if we give negative thoughts too much power! We’ll never go after that job we’ve always wanted because our nay-saying thoughts make us doubt our abilities. We’ll never ask that person we like out on a date because we always think we’re not good enough.

                      We’ll never risk quitting our job in order to pursue the life and the work of our dreams because we can’t get over our mental barrier that insists we’re too weak, too unimportant and too dumb. We’ll never lose those pounds that risk our health because we believe we’re not capable of pushing our limits. We’ll never be able to fully see our inner potential because we simply don’t dare to question the voices in our head.

                      But enough is enough! It’s time to stop these limiting beliefs and come to a place of sanity, love and excitement about life, work and ourselves.

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                      So…how exactly are we to achieve that?

                      It’s not as hard as it may seem; you just have to practice, practice, practice. Here are a few ideas on how you can get started.

                      1. Learn to substitute every negative thought with a positive one.

                      Every time a negative thought crawls into your mind, replace it with a positive thought. It’s just like someone writes a phrase you don’t like on a blackboard and then you get up, erase it and write something much more to your liking.

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                      2. See the positive side of every situation, even when you are surrounded by pure negativity.

                      This one is a bit harder to put into practice, which does not mean it’s impossible.

                      You can find positivity in everything by mentally holding on to something positive, whether this be family, friends, your faith, nature, someone’s sparkling eyes or whatever other glimmer of beauty. If you seek it, you will find it.

                      3. At least once a day, take a moment and think of 5 things you are grateful for.

                      This will lighten your mood and give you some perspective of what is really important in life and how many blessings surround you already.

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                      4. Change the mental images you allow to enter your mind.

                      How you see yourself and your surroundings make a huge difference to your thinking. It is like watching a DVD that saddens and frustrates you, completely pulling you down. Eject that old DVD, throw it away and insert a new, better, more hopeful one instead.

                      So, instead of dwelling on dark, negative thoughts, consciously build and focus on positive, light and colorful images, thoughts and situations in your mind a few times a day.

                      If you are persistent and keep on working on yourself, your mind will automatically reject its negative thoughts and welcome the positive ones.

                      And remember: You are (or will become) what you think you are. This is reason enough to be proactive about whatever is going on in your head.

                      Featured photo credit: Kyaw Tun via unsplash.com

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