Exercise and Weight Loss for Children

*Edited and updated by Shyla Primavera

Think ACTIVE LIFE, not work-outs.

When trying to lose weight as a child, INTENSE work outs are NOT the answer. Anytime a child “works out”, think ‘soup can’ weight if weights are used.

Weight loss can start with: taking the stairs, household chores, school sports (is a big one!), skipping & playing, dancing and more. Integrating jumping into the child’s life. Jumping up the stairs, jumping in and out of house. Playing with pets. Taking walks or walking the dog daily.

Goal is 60 minutes – couple hours of active play a day! Even short bursts of 5-10 minutes throughout the day is also okay!

Top exercises for children: jump rope, ride bike, playing tag, catch & throw (playing ball), hula hooping, and simply walking and/or running.

If you want a work out, here’s the strongest list of activities:

Jumping jacks, body squats, step ups (can be done using stairs), balancing on one leg then switching legs, pushups (against wall or floor), body lunges and burpees.

Think “circuit training”. This is going from one exercise to the next then repeating. Example:

1.       Jumping jacks/jump rope for 45 - 90 seconds

2.       Wall pushups 15-25 reps, building your way to floor pushups

3.       Body squats 10-20 reps

4.       Burpees 15-20

5.       Body lunges 5-10 each leg

6.       Step-ups 15-25 each leg, can be done with stairs

7.       Balancing on one leg, then switch. Stand as long as you can then switch legs

8.       Rest 30-60 seconds

Repeat steps 1-8 five times. Resting 30 seconds when needed

Reps are general and can be customized to fit your goals. This circuit training helps you lose weight and also works on heart, cardio, strength, balance and stamina!

Daily exercise of 1-3 hours combined with a healthy diet will ensure weight loss and happiness!