Effective exercises for children include the three important elements of physical activity: endurance, strength and flexibility. Children develop endurance through aerobic activities such as jogging, cycling and playing basketball and soccer. Strength-training exercises for children include push-ups, sit-ups and pull-ups. Children also develop strength as they wrestle, climb or do handstands, according to Kids Health. Simple exercises such as skipping rope or doing jumping jacks increase both strength and endurance at the same time.
Flexibility is developed through stretching exercises, such as practicing splits, doing cartwheels or touching one's toes. Children who exercise regularly receive several benefits. These include having stronger bones and muscles, controlling body fat and being less likely to become overweight.
Regular exercise also decreases the risk of type 2 diabetes and maintains lower blood pressure and cholesterol levels. Children who are physically fit sleep better, are better equipped to handle physical challenges and are more alert at school. Bodybuilding.com suggests making the activities fun for children to increase the likelihood they will continue to exercise. Parents can set goals for their children to work towards. Setting achievable goals based on the ability and age of a child provides incentive for children to maintain an exercise routine.