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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 January 17, 2019

                      8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

                      8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

                      In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

                      Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

                      Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

                      Why Is It Hard to Live A Peaceful And Happy Life?

                      Our Habitat Has Become Too Technological

                      The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

                      There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

                      How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

                      According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

                      Too Many People Don’t Want to Unplug

                      Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

                      The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

                      Listen carefully:

                      We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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                      The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

                      Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

                      8 Mindfulness Exercises to Start Practicing

                      There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

                      Are you ready for it? Let’s go!

                      1. Pray Daily

                      You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

                      When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

                      Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

                      Pray. You won’t regret it.[5]

                      2. Pay Attention to Your Inner Thoughts

                      A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

                      By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

                      Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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                      If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

                      This article can guide you to beat negative thoughts:

                      How to Stop Automatic Negative Thoughts When You’re Overwhelmed

                      3. Smile Often

                      Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

                      Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

                      Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

                      The moment that you smile unconsciously, you then know that you are truly happy.

                      4. Organize Your Working Desk

                      A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

                      When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

                      Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

                      Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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                      5. Celebrate Your Friend’s Victories

                      I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

                      Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

                      What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

                      6. Listen to Your Spouse/Partner

                      God put someone in your life for a reason. You might as well listen to him or her.

                      I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

                      I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

                      7. Give Yourself a Break from Technology

                      You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

                      How do you do that? This is my formula:

                      First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

                      If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

                      If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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                      If you score more than 35, you need to take action immediately.

                      Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

                      8. Go Exercise

                      Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

                      The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

                      You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

                      12 Benefits of Regular Exercise You Should Know

                      The Bottom Line

                      It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

                      It is possible to live a happy and peaceful life. It only depends on you.

                      Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

                      More Resources About Mindfulness

                      Featured photo credit: Lesly Juarez via unsplash.com

                      Reference

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