Aerobic Exercises for Kids

Aerobic  exercise is movement that gets  your  blood pumping faster around your whole body.  It makes your heart beat faster.  It also makes your lungs take in more oxygen. This causes you to breathe faster during  the exercise.

Aerobic exercise is important for kids.  It helps keep their heart, lungs, and blood vessels healthy.  It can also help them keep or get to a healthy weight. Kids who exercise tend to have:

  • Better heart and lung fitness

  • Lower levels of body fat

  • Stronger bones and muscles

  • Fewer symptoms of depression

  • Better chances of being healthy adults without chronic disease

How much aerobic exercise?

The U.S.  Department of Health and Human Services recommends that kids get 60 minutes or more of physical activity each day. They advise that aerobic activity should make up most of those 60 minutes.

Kids should make sure to get vigorous aerobic activity on at least three days a week, says the DHHS. What does that mean? Moderate aerobic  activity means your child’s heart will beat faster than normal. He or she will breathe harder than normal. With vigorous activity, your child’s heart will beat much faster than normal. He or she will breathe much harder than normal.

Choosing activities best for their age

Age makes a difference with aerobic activity. With kids, their aerobic ability can get better during and after puberty. Also, kids should do things that are fun and help them learn skills. Help your child pick activities that they will enjoy  and want to stick with.  Below are some examples of activities that can suit kids of all ages.

Aerobic activities for children (ages 6 to 9)

These are examples of good activities for children:

  • Games that involve running and chasing

  • Hiking

  • Jumping rope

  • Karate

  • Riding a bicycle 

  • Rollerblading

  • Running

  • Skateboarding

  • Sports such as hockey, basketball, swimming, or gymnastics

  • Walking

Aerobic activities for adolescents (ages 10 to 12)

These are examples of good activities for adolescents:

  • Canoeing or kayaking

  • Cheerleading

  • Dancing

  • Games that involve running and chasing

  • Gymnastics

  • Hiking

  • House and yard work

  • Ice skating

  • Jumping rope

  • Karate

  • Riding a bicycle 

  • Rollerblading

  • Running

  • Skateboarding

  • Skiing or snowboarding

  • Sports such as baseball, softball, basketball, soccer, tennis, hockey, or swimming

  • Walking

Aerobic activities for teens (ages 13 to 17)

These are examples of good activities for teens:

  • Aerobic exercise classes

  • Canoeing or kayaking

  • Cheerleading

  • Dancing

  • Gymnastics

  • Hiking

  • House and yard work

  • Ice skating

  • Jumping rope

  • Karate or other martial arts

  • Riding a bicycle 

  • Rollerblading

  • Rowing

  • Running

  • Skateboarding

  • Skiing or snowboarding

  • Sports such as baseball, softball, basketball, volleyball, soccer, lacrosse, tennis, hockey, basketball, football , fencing, badminton, or swimming

  • Walking