For an overview of Children's Aerobic requirements , see our article 'AEROBIC ABILITY AND CAPACITY OVERVIEW'.
The above article states that improving the aerobic ability of children has significant emotional and health advantages. Guardians/Carers/Parents should therefore really make a big effort to ensure that children have some form of regular exercise to give them a base level of aerobic fitness. Encouraging younger children to learn the skills and techniques required for a chosen activity or sport is also advantageous. Once children are above the age of puberty then their body is more capable of stepping up the aerobic capacity thereafter.
A list of possible aerobic exercises is given here for children. We have split them up into fun exercises and classic ones. A mixture of both is best. Always consider safe movements i.e. try and make sure posture is roughly correct (it doesn't have to be perfect but make sure it is not so far out which could cause potential for injury).
In terms of frequency, children are encouraged to get an hour of exercise daily. This doesn't necessarily mean at full capacity, just some form of aerobic activity is always useful. The main idea is to vary the types of exercises so your child remains interested and is not 'turned off'.
Sports and Fitness Clubs
Joining a Sports or Fitness Club is a brilliant way for kids to get and stay fit. See our article 'SPORTS AND FITNESS CLUBS' for more info.
Aerobic improvements for your child will mean better health, higher self esteem and a brighter future. Encourage it and have fun with your children!
Lift your child's ankles so they are in the plank position then 'walk them' from a start line to a finish line any maybe even around some obstacles. Children could even see who can do it the fastest (but don't make a big deal of who wins, the aim is to have fun). Watch this YouTube video for an example of how it is done.
The UK National Health Service (NHS) website has an amazing free resource on it called the fun generator. This generates loads of fun games and activities to keep your kids occupied and burning calories. Just key in the number of players (1-6 ), whether the game is indoors or outdoors and press "GO - Find an Activity". This brings up lots of activities with demo videos, worksheets etc. Activities include catch, den building, Keepy-uppy Challenge, Wall-y, Gymnastics display, Frisbee Golf, Play on Wheels, Bubble Chasing, Hopscotch, Stepping Stones and lots more.
More from the UK National Health Service (NHS) website! There are some real fun swimming games (What Time is it, Mr. Wolf?, Starfish Tag, Shark Attack, Swimming Through Legs etc.). There is also an activity sheet.
Some great ideas on how to get moving with dancing. Put some music on and try out the following moves - 'The box step ', 'YMCA ', 'The washing game ', 'The DVD game ', 'Zoo-guess-who? ', 'Heartbeat hop ' and 'Funky leader'.
Checkout the following resource for Tips on Cycling (with a UK-bias but really good general cycling information). Key sections include 'Fun Ideas for Cycling', 'Half the fun is deciding where to go', 'And for the more adventurous!' and 'Make it fun, keep it fun'.
The videos by Cross Fit Kids include exercises like Burpees, Low Hurdle Jumps, Agility Ladder, Dot Drills and High Hurdle Jumps. Watch the children demonstrate how to do some of these key exercises. The videos have written guidance too.