Benefits of Exercise for Children

Benefits of Exercise for Children

February 3, 2022 by Carlo Alimboyong

Best Exercise for Kids

Exercise for kids plays an important role in generating new angiogenesis and neurogenesis that influence cognitive, physical, emotional, learning, and neurophysiological domains, both directly and indirectly, thereby rendering it essential. Physical exercise for children has become the new frontier of providing positive health benefits for kids and adolescents who are struggling with chronic diseases such as obesity, asthma and diabetes, neurological and musculoskeletal conditions, and psychological concerns. Physical exercise for kids that is designed, instructed, and maintained correctly will increase the healthy functioning of muscles and bones by improving their strength and endurance. Evidence also shows that regular exercise for kids reduces the risks of future chronic diseases, as well as improving self-esteem, psychological well-being, and reducing stress, anxiety, and depression.

Importance of Exercise for Children

  • Increases fitness and endurance
  • Builds a stronger heart, bones, and healthier muscles
  • Improves gross and fine motor skills
  • Providing an opportunity to socialise
  • Increases concentration and focus
  • Encourages healthy growth and development
  • Improving self-esteem
  • Psycho-social Development
  • Improving posture and balance


We strongly encourage parents to serve as role models by participating in regular physical exercises with their children, as a family. Remember that exercise for kids should be fun! The best exercise for children will see them involved in sport or activities that have social, interactive, and fun aspects.

Exercise for kids

Reference: Sports Science

Following the nutritional guidelines alongside efficient physical activity yields the best possible outcomes.

Serving Sizes For Children

Reference: Eat For Health

Exercise for Children with Disabilities

Children with an illness or a disability should be encouraged to exercise on a regular schedule and with supervision initially. The fitness program components do not change but the intensity, progression and choice of equipment may need to be modified. Good exercise programs are available for children with asthma, obesity and developmental special needs. You can visit an exercise physiologist for further information and programming to specially suit your child’s needs in a fun and safe manner.

Milestones in Child Development

How are your children tracking with their development? Here is a quick guide on what physical activity a child would typically be capable of achieving up to the age of seven.

BALANCE – Gross Motor Skill

  • Static Balance ( standing on one foot) – 2/3 years (1-3 seconds), 3/4 years (up to 5 seconds), 5/6 years (10 seconds)
  • Dynamic Balance ( hopping on one foot) – 2/3 years (1-3 hops), 3/4 years (2-5 hops), 5/6 years (10 hops)
  • Walking across a balance beam – 4 years
  • Balancing on an unstable surface – 7 years

BILATERAL COORDINATION – Mid-line/Bilateral Coordination Skill

  • Jumping down – 2-3 years
  • Stairs (One foot at a time) – 3 years
  • Jumping up – 4/5 years
  • Bipedal coordination – jumping forwards – 5 years
  • Single arm figure 8’s – 7 years
  • Opposite hand to knee taps – 7 years

VISUAL PERCEPTION – Ocular Motor Skills

  • Eye tracking starts to develop before – 1 year
  • Ball throwing Overarm – 2/3 years
  • Ball catching using body – 3 years
  • Ball catching, hands only – 5 years

If you are looking for a gym-based program, view our My Strong Kids program.

Access Our Free Exercise for Kids Program Below

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