Adults often use exercise balls for workouts, but children receive benefits from this basic piece of exercise equipment as well. A child needs at least 60 minutes every day of physical activity plus strengthening exercises that build the muscles. Exercise ball activities fit into both categories, allowing your child to stay fit and active.
Sitting
Sitting on an exercise ball gives a child a chance to practice his balance. Some classrooms use exercise balls in place of traditional chairs at the child's desk. The idea is that sitting on the balls forces the kids to sit with better posture and leads to less fidgeting. An exercise ball chair uses the core and abdominal muscles to maintain the upright and balanced position, which offers strengthening benefits as the child sits. At home, an exercise ball is an option as a chair for watching TV or playing a game.
Exercises
An exercise ball creates the base for simple exercise moves for kids. As a warm-up, have the child sit on the ball with feet on the floor. Have her rotate her hips to make small circles while keeping the ball underneath her. For an arm-strengthening workout, place the ball in front of her on the floor. Have her squat down and pick up the ball, raising it above her head as she stands back up. She then squats back down and places the ball on the floor.
For two children, a rowing action is an exercise option. Each child needs an exercise ball to sit on. You also need two resistance bands. The kids each hold an end of the resistance band as they sit on the balls facing one another. They take turns pulling back on the bands with their arms to create a rowing action. Remind them not to pull too hard, to avoid causing each other to fall off the balls.
Group Games
A large exercise ball works well for a group game with children. Arrange the kids in a large circle in a gym or other open space. They roll the ball around in the middle of the circle by pushing it with their hands as it comes near. Another option is to have the kids sit down and use their feet to push the exercise ball to other players in the circle.
Another group game idea is a relay race. Each team needs an exercise ball. One player at a time takes a turn rolling the exercise ball down the length of the gym and back without losing control of it. For an added challenge, set up cones along the path so the kids have to weave back and forth through them.
Safety Tips
Choosing an appropriately sized exercise ball is key to keeping the child safe during the activities. Look for a smaller exercise ball that allows him to sit with his feet touching the floor while he rests on top of the ball. Teach your child to inspect the ball each time it is used to look for cracks or damage. If your child is unsteady on the ball, stand next to him or place chairs on either side for stability. Another option is to place the ball by the wall while your child uses it.
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