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Exercise Plan

Goal of steps per day:

Endurance: develops during aerobic activity when the heart beats faster and a person breathes harder. Strengthening: helps muscles have more power by making them stronger. Stretching: helps improve flexibility, allowing muscles and joints to bend and move easily.
Minutes per day: Minutes per day: Minutes per day:
Days per week: Days per week: Days per week:
  • Walking as fast as you can
  • Running
  • Hiking
  • Swimming
  • Biking
  • Skating
  • Playing  tag
  • Dancing to music
  • Basketball or volleyball
  • Mowing the lawn
  • Housework
  • Games that you make up that involve moving as fast as you can
  • See handout on apps for your Smartphone or device

Other ideas:
  • Playground equipment (monkey bars, climbing, hanging from, crawling across)
  • Rope, rock, or tree climbing
  • Running or rowing
  • Push-ups, pull-ups, or sit-ups
  • Using resistance bands

Leg strengthening:
  • Jump forward, backward, side to side, diagonally, up and down from a step
  • Hop on one foot in all different directions
  • Hopscotch
  • Climb up and down stairs
  • Squat up and down with control – Back against the wall or in free space
  • Kick, pass balls
  • Climb hills or stairs
  • Lunges

 Arm strengthening
  • Throw, catch, bounce, or dribble balls of different sizes
  • Crawl across room on all fours or in a crab-walking position
  • Climb or swing on a rope
  • Pushing or pulling activities
  • Bat a balloon in the air

Other ideas:
  • Yoga
  • Martial arts
  • Dancing
  • Stretching:
    • Hamstrings
    • Heel cords
    • Upper back and chest
    • Neck
  • See handout on apps for your Smartphone or device

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This page is not specific to your child, but provides general information on the topic above. If you have any questions, please call your clinic. For more reading material about this and other health topics, please call or visit Children's Minnesota Family Resource Center library, or visit

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