Mornings can often be challenging for both adults and children. The classic, “I don’t want to get out of bed,” or “I don’t want to go to school,” can quickly turn the morning routine into a spiral of emotions and hustling to get everyone ready to go on time. However, starting the morning with exercise or playful movement can help set a positive rhythm for the day.
Why morning exercise is great for kids
Starting the day with movement offers several benefits, including:
- A release of endorphins – the “feel-good” hormones in our body. This can lead to better moods, feeling calmer, and increased happiness to start the day.
- Improved energy and alertness – By increasing blood flow to the brain, kids often feel more awake and focused, which can help them be ready to learn. Movements that require reaching across the center of the body also help the right and left sides of the brain connect, preparing them for the school day.
- Building lifelong healthy habits – The American Heart Association recommends that kids ages 6 to 17 get at least 60 minutes of moderate- to vigorous-intensity physical activity daily. Starting the day with movement makes it easier to reach that goal.
While it may feel daunting to add one more thing to your morning routine, the key to getting kids moving is to make it fun, playful, and easy to incorporate into your schedule.
Easy and fun morning exercises for kids
Here are some quick and engaging ways to add movement to your child’s morning:
- Animal walks to get moving — Have your child pick their favorite animal and move down the hall in that style. Some fun creature-inspired movements include:
- Frog jumps
- Bear Crawls
- Crab Walks
- Kangaroo Hops
- Duck Walks
- Horse Gallops
- Pig Rolls
- Snake Slithers
- Penguin Walks
- Create a “Morning Wiggle and Stretch” routine — A simple but dynamic stretch routine can help decrease tension and get kids ready for the day. Try these movements:
- Moon Reaches
- Shoulder Rolls
- Arm Circles
- Tree Hugs
- Windmills
- Scissor Jacks
- Turn exercise into a fun "minute-to-win-it" competition! — Pick a move and challenge your kids to see how many repetitions they can do in one minute. Can they do more than you can?
- Jump Rope (If your child can’t jump rope, create a line to jump over and back – pool noodles, shoelaces, or just plain old tape work great!)
- Squats
- Jumping Jacks
- Sit Ups
- Fast Feet (run in place)
- Push ups (modified to a wall or on knees if needed)
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Hold a dance party — Let your kids pick their favorite songs and challenge them to dance throughout the house for an entire song without stopping. Dancing is a great way to get energy flowing and boost happiness first thing in the morning!
Mix it up with a copycat challenge where each dancer gets to choose a way to groove and everyone else follows along. Take turns so everyone gets a chance to lead!
Start the day strong with playful movement
Starting the day with movement helps kids feel strong, happy, and ready to take on any challenge. No matter how you choose to add activity to your morning routine, make it fun and keep it simple. Your kids — and your own inner child — will thank you!
Dedicated to your family's health and wellness.
Movement is key to a healthy, active life at any age! If your child — or anyone in your family — experiences aches, pains, or movement challenges, our physical therapists are here to help. Contact us today to learn how PT can support your family’s wellness and keep everyone moving with confidence!
