Many parents focus on their child’s diet and sleep, but physical activity is also an important factor that affects children’s physical health, especially their bones. Childhood and early adolescence are the most important phases for a child’s bone development. Bones protect vital organs, store minerals like calcium and phosphorus, and support a child’s every movement. What many parents do not realise is the fact that bones are living tissue, which means they grow, adapt, and respond to the stress placed on them. A child’s bone density developed during their early years decides how their bones will help them for the rest of their lives.
Children who engage in regular physical activity develop denser, stronger bones that are resistant to fractures and joint problems in their later life. Bone health varies by age, gender, diet, hormonal factors, and activity level, which is why it is important for children to engage in physical activity daily rather than occasionally.
Physical activity also supports cognitive development and focus, which can also improve academic performance. Thus, physical activity benefits not only the physical aspects of life but also other aspects. This guide looks at the importance of bone health, the best bone-strengthening exercises for kids, and how parents can make it a consistent and enjoyable part of their children’s daily lives.
Here are some exercises for kids to do at home to increase your child’s muscle and bone strength. Some of these can also be done as warm up exercises for kids. By following these exercises, your child will be able to get their body moving and build up strength in no time.
Yoga can be hugely beneficial to improve bone density as it uses the principles of isometric holds and uses body weight to increase resilience in the joints. These are one of the best types of morning exercises for kids as they awaken the body and may infuse freshness in mind to start the day on a happy note. The mindfulness of the practice makes it easy for children of any age group and level to start with yoga. Yoga is a great way to improve flexibility and relaxation. There are many kid-friendly yoga videos available online that make it simple for them to follow along if they don’t have yoga as a part of their school curriculum or activity sessions already.
Some of the movements in yoga to increase bone and muscle strength are mountain pose, cobra pose, bear crawls, horse pose, plank pose and others. Glute bridges are perfect for toning the butt and improving posture, while static holds are perfect for increasing muscular endurance. Practicing this over a period of time can really help create strong joints and bones. Trust me when I say, it’s going to be some of the best moments with your child, playing and getting stronger at the same time!
Muscles and bones get stronger under resistance. Using gravity to work the largest and most important muscles in the body can be done through compound movements. They help us move, think, and feel our best. However, they can get weaker over time if they’re not exercising regularly and joint pains and lower back aches creep in. That’s where exercises like squats, lunges, and push and pull movements shine through!
To increase your bone strength, you can do balance beam exercises or squats with a weighted barbell (these two exercises are especially great for children because they’re both relatively safe). Even starting them off on half push-ups on their knees and climbing ropes/ monkey bars, rowing machines etc with supervision can be a superb way to add in the push-pull movements.
The benefits of compound movements are that they not only help to build muscle, but they also help to strengthen bones, bring better balance, increase core strength, improve endurance, make your skeletal structure stronger and work in unity, and finally enhance cognitive ability and longevity.
Running, skipping, dancing, and free-play movement are some of the most enjoyable bone-strengthening exercises for kids, and they are also highly effective. Weight-bearing cardio activities stimulate bone formation and strengthen larger muscle groups, and activities like dancing and hula hooping also develop coordination and micro-muscle control.
To get started, you need to find a clear space at home with a mat, or use an outdoor area. Make sure your child wears supportive shoes for running or skipping. Your child can begin with a short warm-up with basic leg and arm stretches. You can keep each session for around 20 minutes, two to three times a week. Make sure you are watching for signs of fatigue and ensure they stay hydrated.
After exercise, children may experience some muscle soreness, which is normal. Try giving them warm foot soaks, a gentle massage, and magnesium-rich foods to help speed up recovery.
Having a routine is very important because consistency matters more than intensity.
Aim for two to three short sessions per week, each lasting 20 minutes, and that will be enough. Spread the three movement types across the week rather than doing everything at once. For example, yoga on Monday, compound movements on Wednesday, and a cardio session on Friday to keep things varied and prevent boredom.
Children tend to stick to physical activities when they enjoy them.
A few ways to make bone strengthening exercises for kids feel less like a workout are:
Food also plays an important supporting role. Make sure your kids are having calcium-rich foods like sesame seeds, broccoli, chickpeas, and dairy products to help the body build bones. If children have both of these things, they will set the right foundation for lifelong bone health.
There you have it! Three simple exercises for kids that they can do at home to improve their cardiovascular fitness. You could space them out, adding each group of movements two to three times a week, even if it is for as little as 20 mins. Now get out your workout mats and start running, skipping, squatting, and lunging your way to better health!