3 Exercises Your Children Will Actually Enjoy

Last updated: November 3, 2026 · By the Stretch-N-Grow of Greater San Antonio team

Photo: Yan Krukau on Pexels

One of the hardest things as a parent is watching your child stay cooped up inside with a screen when you know they’d feel better moving. You try games, rewards, even snacks, and sometimes nothing works. The secret is finding fun exercises for kids that don’t feel like exercise at all.

Stretch-N-Grow has spent 22 years helping children get active, and we’ve seen which activities kids love and which ones flop. Here are three of the best. They’re simple, they need almost no equipment, and they work in a San Antonio living room on a 100-degree afternoon or in the backyard on a cool November evening.

What the experts say about exercise for young kids

The CDC recommends that preschoolers be active throughout the day, and that kids ages 6 to 17 get 60 minutes or more of moderate-to-vigorous activity every day. For preschoolers, the federal Physical Activity Guidelines for Americans from the U.S. Office of Disease Prevention and Health Promotion set a goal of at least 3 hours of active play a day, at any intensity.

The CDC also lists the payoffs of regular activity for children, including sharper focus, stronger muscles and bones, and better fitness.

For little kids, “exercise” should mostly look like play. Active for Life says the goal is building fundamental movement skills such as running, hopping, throwing, catching, and jumping, which give kids the confidence to try all kinds of activities later. And the Harvard Center on the Developing Child recommends freeze dance and other stop-and-go movement games for 3- to 5-year-olds, because they help kids practice focus and impulse control.

3 fun exercises for kids they’ll actually enjoy

1. Yoga Freeze Dance

Put on some kid-friendly music and dance around with your best moves. Every so often, stop the music (like musical chairs). Everyone looks at you, and you strike a yoga pose for the kids to copy, like tree pose, a frog squat, or a starfish. Hold it for 10 seconds, then start the music again.

Why it works: Dancing gets hearts pumping, and the poses build balance and body control. Freezing on cue is great listening practice.

Make it easier or harder: Toddlers can just freeze in any shape. Older kids can take turns picking the pose, or try dancing fast, then slow.

2. Hopscotch

Draw 9 squares with sidewalk chalk (or use painter’s tape indoors). Square 1 sits alone, 2 and 3 sit side by side above it, 4 is alone, 5 and 6 are side by side, 7 is alone, and 8 and 9 sit side by side at the top. Kids hop on one foot in the single squares and land with one foot in each of the side-by-side squares.

Why it works: Hopping and jumping are core movement skills, and switching between one foot and two builds coordination and balance.

San Antonio tip: On hot days, chalk a court in a shady spot in the early morning, or tape one on the kitchen floor.

3. Red Light, Green Light

Stand a few feet away from your child, inside or outside, wherever it’s safe. Call “green light” and they move toward you. Call “red light” and they have to stop. If they keep moving, they go back to the start. Make it all the way and they win!

Why it works: It mixes quick bursts of running with stopping on a dime, which takes body control and self-control.

Mix it up: Add “yellow light” for slow motion, or call out ways to move, like hopping, crab walking, or tiptoeing.

How do I get my kids to exercise when they’d rather play video games?

Make movement the fun option instead of the chore. A few ideas that help:

• Play with them. Kids are much more likely to join in when a grown-up is laughing and moving too.
• Keep it short. Five or ten minutes of a game beats a long “workout” nobody wants.
• Let them lead. Kids love being in charge of the music, the poses, or the rules.
• Build it into the day. A quick round of freeze dance before dinner or after school adds up.

The American Academy of Pediatrics notes that real-time play with people is far better for learning than digital media, so every game you play together counts twice.

Quick guide: which game fits which age?

How Stretch-N-Grow helps

We actually use Red Light, Green Light in our Fitness Stars program, where coaches lead fun, action-packed classes right at your child’s preschool or child-care center. Kids work on strength, endurance, flexibility, and balance, and learn how healthy foods fuel their bodies. Fitness Stars is available for children from 18 months to 6 years old.

Looking for more ideas? Try our 5 easy ways to help your child burn off extra energy, or read our guide to kids fitness classes in San Antonio.

Frequently asked questions

How much exercise does my child need each day?

Preschoolers ages 3 to 5 should be active throughout the day, with a goal of about 3 hours of active play, according to federal guidelines. Kids ages 6 to 17 need 60 minutes or more of moderate-to-vigorous activity daily, the CDC says. For little kids, that time can be spread across many short bursts of play.

What are good exercises for kids at home?

Games that use your body are the best home exercises for kids: freeze dance, hopscotch, Red Light, Green Light, animal walks, and pillow obstacle courses. They need little or no equipment and fit in a small space. The key is keeping them playful.

Should young kids do workouts like push-ups or running laps?

For young children, play-based movement is usually a better fit than structured workouts. Experts like Active for Life focus on building basic movement skills, such as running, hopping, jumping, and catching, through games. If your child enjoys trying a few jumping jacks or a “plank challenge” as part of play, that’s fine too.

How can I keep kids active when it’s too hot outside?

Move the fun indoors. Freeze dance and tape hopscotch work in a living room, and short games before breakfast or after sunset are cooler options in the San Antonio heat. Always offer water breaks during active play.

Ready to get your star moving?

Ask your child’s preschool or child-care center if they offer Stretch-N-Grow classes, or enroll through our iClass Pro portal. You can learn more on our parents page.

Sources and further reading

• CDC: Child Activity: An Overview
• CDC: Health Benefits of Physical Activity for Children
• U.S. Office of Disease Prevention and Health Promotion: Top 10 Things to Know About the Second Edition of the Physical Activity Guidelines for Americans
• Active for Life: What Is Physical Literacy? Here’s What You Need to Know
• Center on the Developing Child at Harvard University: Activities Guide: Enhancing and Practicing Executive Function Skills with Children from Infancy to Adolescence
• American Academy of Pediatrics (HealthyChildren.org): The Power of Play: How Fun and Games Help Children Thrive

(Original article written by Nick Hayes.)

This article is for general information and isn’t a substitute for advice from your child’s pediatrician.