Children need aerobic exercise just as much as adults. They should have at least one hour every day of moderate or high-intensity aerobic exercise, according to the Centers for Disease Control and Prevention. They should also participate in muscle and bone strength training activities at least three days per week.
Running
Most children love to burn off extra energy, and running can help them accomplish this. You can benefit from running too. Next time you want to spend some quality time with your child, ask her to play a game of basketball or soccer, or race you to see who will win. This will help both of you get some aerobic exercise while having fun together. Presenting exercise to her in this manner won't seem like exercise at all; she'll just see her parent wanting to play with her, and she'll probably rise to the challenge.
Skating
Skating, ice skating and rollerblading are all forms of aerobic exercise. Take your child skating on skate nights after school or on the weekends. If the weather's nice, the two of you can rollerblade in his favorite park or on your favorite walking trail. Not only does skating work many large muscle groups, it also helps strengthen muscles and bones.
Bicycling
Bicycling is another form of aerobic exercise that doesn't seem like exercise. If your child likes to ride her bike, consider bicycling with her. Warn your child about the dangers of bicycling in busy areas with heavy traffic. By bicycling with your child, you can help her learn some of the rules of the road and how to be safe when you're not around.
Gymnastics
Gymnastics works all of your child's major muscle groups and helps improve balance. The Centers for Disease Control recommends at least an hour of gymnastics three times per week as part of your child's exercise routine. Gymnastics can also help improve his flexibility and range of motion, according to KidsHealth.org.
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