Exercise, for kids

The US Department of Health & Human Services has excellent examples of exercise for kids in its Physical Activity Guidelines for Americans. In the Chapter on Active Children and Adolescents, types of physical activity recommended for children are:

Moderate Intensity Aerobics – Hiking, skateboarding, rollerblading, bicycle riding or brisk walking
Vigorous Intensity Aerobics – Running and chasing, bicycle riding, jumping rope, martial arts, soccer, ice or field hockey, basketball, swimming, tennis or cross-country skiing
Muscle Strengthening – tug-of-war type of games, Modified push-ups with knees on the floor, resistance exercises using body weight or resistance bands, rope or tree climbing, sit-ups, swinging on playground equipment or bars
Bone Strengthening – Hopscotch type of games, hopping, skipping, jumping, jumping rope, running, sports activities such as gymnastics, basketball volleyball or tennis

The American Heart Association in its Physical Activity and Children section, recommends:

All children age 2 or older should participate in at least 60 minutes of enjoyable, moderate intensity physical activities every day that are developmentally appropriate and varied.

If your child or children don’t have a full 60 minute activity break each day, try to provide at least two 30-minute periods or four 15-minute periods in which they can engage in vigorous activities appropriate to their age, gender and stage of physical and emotional development.

To encourage kids to exercise and be more physically active,
The activity should be fun for children and adolescents
As an adult, be a role model for leading a life of being physically active
Helping your kids to be more physically active will
help them control their weight
reduce blood pressure
raise the good cholesterol or HDL

and help them improve their psychological well-being including more self-confidence and a higher self-esteem
In all, making sure that your kids exercise and stay physically active will help them stay healthy and physically and mentally fit.