Classroom Exercise Breaks for Elementary Students

Reviewed by: Mary L. Gavin, MD

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Boost Grades, Improve Behavior

Teachers can help improve test scores and student behavior by incorporating physical activity
breaks into their daily classroom routines.

Research has shown that students who do brief bursts of exercise before taking tests score
higher. In addition, regular activity breaks during the school day can help sharpen students'
abilities to focus and stay on task.

Before trying these exercises in your classroom, make sure none of your students have health
conditions that require restrictions on physical activity. Make sure each student has plenty of
space, and won't bump into classmates or anything else in your room.

Also check to see if all your students are wearing appropriate shoes, such as sneakers. If
students touch the floor during any exercises, make sure they wash their hands with soap and
water or hand sanitizer when they're done their exercise break.

When taking a break, encourage activities that get the body moving and the heart pumping,
such as dancing, jumping, and running in place. You also can try some of these easy-to-do
exercises that work on flexibility, strength, and cardio. Each of these fun exercises for K-5
students takes 2-3 minutes, and kids can do them right at their desks. No equipment is needed.

Start with a brief warm-up (like jumping jacks or jogging in place) before performing these
exercises.

Light Exercises

Kids doing light physical exercises breathe normally as they do basic gross motor activities at a
controlled pace.

Sky reaches

Do this three times:

1. Stand up.
2. Swing arms up to the sky.
3. Rise up on your tippy toes.
4. Reach for the sky while keeping your body tight.
5. Hold for 15 seconds.
6. Lower your heels and arms.

Shoulder blasts

Do this 10 times:
 1. Hold your arms straight out to the sides.
2. Make arm circles forward (start with small circles, then gradually larger circles).
3. Reverse direction and make arm circles backward (large circles, then gradually smaller circles).
4. Raise your arms in front of your body and move your arms up and down.
5. Raise your arm above your head and wave them side to side, like a windshield wiper.
6. Pump your arms above head to "raise the roof."

Squats

Do this 10 times slowly:

1. Stand with your legs a little wider than shoulder-width apart.

2. Hold your arms out in front of your body.
3. Slowly bend your knees and squat down until your thighs are parallel to the floor.
4. Rise up slowly.

Hand walks

Do this five times:

1. Bend forward at your waist.

2. Reach down and touch hands to floor.
3. Walk your hands out for a count of 8.
4. Walk your hands to left for a count of 4.
5. Walk your hands back to the center for a count of 4.
6. Walk your hands right for a count of 4.
7. Walk your hands back to the center for a count of 4.
8. Walk your hands back for a count of 8.

Star jumps

Do this 10 times:

1. Squat until your thighs are parallel to the floor (see squats).

2. From this position, jump up reaching your hands and feet out like a star.
3. Land softly on your feet, dropping back to the squat position.

Mountain climbers

Do 20 foot switches:

1. On the floor, go to a plank position by putting your:

2. Hands flat on the floor
3. Hands shoulder-width apart
4. Arms straight
5. Back flat
6. Mimic a running motion by switching one foot at a time.

Students can add intensity by adding speed.

Moderate Exercises

Kids doing moderate physical exercises breathe harder than normal, move fairly quickly, and
find it a little difficult to talk during the activities.

Sun salutation

Do this dynamic yoga stretch five times:

1. Start with your feet together, hands at your side, and your head in a neutral position.
2. Raise your arms out to the side and overhead.
3. Bend forward at your waist and put your hands on the floor.
4. Step or jump your feet back to the plank position (see mountain climbers).
5. Do half of a push-up (can drop to the knees).
6. Drop your hips toward the floor, lift head and chest into an "up-dog," and hold for 5 seconds.
7. Lift your hips and drop your head and shoulders to a "down-dog," and hold for 5 seconds.
8. Step or jump your feet back toward your hands in a forward bend.
9. Rise slowly to a standing position.

Moving through positions more quickly will increase the cardio workout.

To enhance stretching and strength, kids can hold forward bends and the up- and down-dogs
for longer than 5 seconds.

Robots

Do this fast exercise 20 times:

1. Stand up tall.
2. Hop forward, then immediately backward.
3. At the same time, raise one arm up and one arm down.
4. Keep hopping your feet front and back while alternating arms up and down simultaneously.

Hand pushes

Do this isometric exercise, five times, with a 20-second break between each:

1. Put your hands in front of your face, with your palms touching.
2. Push your palms and fingers against themselves.
3. Keep pushing your hands together for 10-15 seconds.

Students can push their hands together as hard as they are comfortable as long as it doesn't
hurt. Make sure students breathe during this exercise, because many kids tend to hold their
breath while pushing. Challenge students to stand on one leg while pushing, then repeat
standing on other leg.

Frog jumps

Do this dynamic exercise 12 times:

 1. Start in the squat position (see squats), feet a little wider than shoulder-width apart.
2. Put your hands between your legs, like a frog.
3. Jump upward, and softly land back to the frog position.

Students may want to try this variation: While jumping up, click your heels together.

Vigorous Exercises

Kids doing vigorous physical exercises breathe much harder than normal, move quite fast, and
find talking to be difficult and labored during the activities.

Jump lunges

Do this 12 times slowly, making sure to stay balanced:

1. Stand tall with your feet together.

2. Place your hands on your hips or hold your arms out straight for balance.
3. Move into a lunge position by stepping one foot forward and bending your knee (don't extend
your knee past your toes).
4. Hop and switch your feet so that your back foot comes forward to a bent-knee position, while
the other foot goes back.

With this exercise, form is more important than speed.

Desk push-ups

Do this 12 times:

1. Put your hands firmly on the edge of your desk.

2. Step your feet back so you're leaning into your desk.
3. Bend your elbows and slowly lower your body toward your desk, keeping your back straight.
4. Push yourself away from your desk.

Make sure desks are stable and feet don't slip on floor. To increase difficulty, students can
move their feet back farther from their desks or move their hands closer together on their desks.

T push-ups

Do this 10 times slowly:

1. On the floor, start in the plank position (see mountain climbers).

2. Lift one arm up and turn your body sideways so that your body looks like the letter T.
3. Hold the T for 5 seconds.
4. Return to the plank position, then repeat with your other side.

Burpees

Do this 10 times:

1. Stand tall with your hands at your side.

 2. Squat down to the floor (see squats).
3. Put your hands on the floor.
4. Jump to the plank position (see mountain climbers).
5. Jump your feet back to the squat position.
6. Star jump back up (see star jumps).

Exercise for kids should be fun. Instead of "working out," think of it as "exercise
play." That's the term used by Ewunike Akpan, a personal trainer certified by the
American Council on Exercise and the associate manager for the mid-Atlantic region
for BOKS (Build Our Kids' Success).
BOKS is a school-based fitness program for elementary and middle school kids, and
it's all about fun and games. Kids arrive at school about 45 minutes early and
spend that time in fun, active play. It's a fantastic way to add fitness to their daily
routine. And it helps them do better in school, both academically and behaviorally,
too.1

What follows are suggestions for easy exercises for kids—movements and games
that they'll enjoy and benefit from. These ideas require no equipment or large
outdoor spaces. They can be done in small bursts of five to 10 minutes, or you can
string several activities together for a longer physical playtime.

Start with a few minutes of warm-up exercises to get muscles and hearts moving.2
Physical Activity Guidelines for Kids
The Centers for Disease Control and Prevention  (CDC) recommends at least one
hour of moderate-to-vigorous physical activity a day for kids ages 6 to 17, ideally
including both aerobic and muscle-strengthening exercises. 3
 How to Get Kids More Physically Active at School
Running

BSIP-IUG / Getty Images

Running is just about the simplest form of exercise there is, and it's perfect for kids'
seemingly endless energy and need for speed.

Kids can run outdoors or inside: in a gym, down a hallway, or even around (and
around, and around) a large table. Running can also be combined with other moves
into active games, like relay races.

Change things up while running: Vary movement patterns by having kids switch
from running to skipping, or try running in place with feet very close to the ground
(this is called "fast feet").

Kids can also run with high knees (lifting alternating knees toward the chest with
each step) or "butt kicks" (kicking alternating heels toward the buttocks with each
step).

Changes of direction (side-to-side or reverse) work both muscles and the brain,
improving kids' coordination.
 Active Games for Family Game Night
Jumping

MamiEva / Getty Images

Get those feet up and off the ground with these easy exercises. Jumps build muscle
strength, cardiovascular fitness, and endurance. And who doesn't love competing
against a friend, sibling, or even an adult to see who can jump the highest?

Fun jumps for kids to try include:

 Criss-cross feet: Jump straight up, then cross one foot in front of the other;
on next jump, switch feet and continue.
 Hurdle hops: Jump side-to-side or front-to-back over a pretend hurdle.
 Jumping jacks: Stretch arms and legs out to the side like a starfish while
jumping; on the second jump, return arms to sides and legs to center on the
landing.
 One-foot hops: Lift one knee and jump on the standing leg; alternate. (This
is a great balance challenge, too.)
 Tuck jumps: Bend knees and lift heels high while jumping.

Exercise Games

John Giustina / Getty Images

To make exercise more fun for kids, turn it into a game. Here are some ideas from
Akpan.

 Corners: Divide kids up so that they each have a home corner. Then, have
them run around the room in a circle. On your cue, they need to return to
"home" and do a few easy exercises (say, five jumping jacks or one 30-
second plank). Akpan suggests letting kids decide what exercises to do in
each corner to give them ownership over the game.
 Go back and hit it: On "go," kids run forward in designated lanes. Then call
out "back," a prompt for them to run in reverse. Finally, say "hit it!," a cue to
incorporate another skill (such as a tuck jump or squat). Again, give kids
input on choosing the "hit it" skill.
 Squat relay: Have kids line up on opposite sides of the room, facing each
other. On "go," all kids run toward the center of the room and meet in the
middle. They need to do three squats, giving each other a high-five with both
hands in between each rep. Then, they return to the starting point and
repeat. The focus is on the high-fives and the social interaction. If you have a
large group, you could have the lines shift sideways between reps so kids
meet a different friend in the middle of the room each time.
 Traffic: In this BOKS variation of "Red Light, Green Light," there's more
going on on "the road." Kids stop and start at red and green lights, but they
also shuffle to the side for a yellow light, do bunny hops at speed bumps, link
elbows and run with a partner for a "carpool," and even gallop when the cue
is "deer crossing." Make up some more moves with your kids!
Indoor Ball Games

Nitat Termmee / Getty Images

Playing ball games indoors or outside can be great exercise for kids. Some of the
benefits include aerobic exercise, balance, and coordination practice. (Plus, kids
usually gravitate toward any activity that involves a ball.)

Some examples of indoor ball games that don’t require a lot of space include:

 Tossing balls into laundry baskets

 Hitting balls at a target with a household object
 Catching balls with a plastic mixing bowl
 Throwing, rolling, or kicking a ball against the wall

Other ideas include dribbling, passing, and rolling a ball back and forth between
partners.

Parents should always find a safe location for their child to play with a ball inside
(i.e., some place with ample distance from breakable items).

When playing inside, it's ideal to use a soft ball, like a squishy yoga ball, a foam
ball, or even bean bags, to keep games safe and injury-free. Properly fitting
protective gear is a good idea if you're using a small or hard ball, or if your child is
still working on their coordination.

Skipping

Mixetto / Getty Images

Skipping can be a fun form of aerobic activity that can also challenge skills such as
balance and coordination.

Some skipping games to try include:

 Hopscotch: Set up a hopscotch board (a grid of numbered squares) using

either chalk (outside) or masking tape (inside). There are tons of ways to
play, but with all of them a player essentially throw a small object (like a
beanbag) onto one of the squares. They then try to hop, skip, or jump their
way through the course without landing in that square.
 Jumping rope: Have your kids jump rope for a timed duration. You can amp
up the difficulty by asking them to go forward and back, or make it more
competitive by seeing which child gets the most skips in a set amount of
time.
 Obstacle course: Set up a simple obstacle course with accessible items,
such as a chair to skip around and a pot to skip over. Then, set a timer and
have your kids aim to beat their personal records.
 Skipping tag: Play tag, but have everyone skip instead of running or
walking to catch their opponent. You can add variation by switching to
hopping on one foot, all fours, or some other way of moving.
 Hopscotch and Other Games
Crab Walk

Charles Gullung / Getty Images

Crab walk is a fun activity that also helps kids build their core and arm strength.

Start by teaching your kids how to perform this movement (torso and tummy up
while moving using hands and feet on the ground with legs bent at the knees).
Then, set up fun challenges for your kids to do moving in this pose.

Some ideas include:

 Balancing act: Have kids balance items (such as a stuffed animal or a

plastic cup) on their stomach and see who can go the furthest without
dropping it. Alternatively, see how many stuffed animals your child can
balance on their belly as they hold this pose.
 Obstacle course: Set up an obstacle course for kids to navigate in crab
crawl.
 Race: Ready, set, crab crawl to the finish line!

Bear Crawl

BraunS / Getty Images

The bear crawl is walking on all fours with your belly facing the floor (the opposite
of the crab crawl). This movement can be a good whole-body exercise that
challenges kids to use their limbs and core. 

First, simply have kids practice this movement, then work toward using the bear
crawl in more complicated games, such as doing an obstacle course or challenging
them to race to a certain location in the house and back.

With care, they can also leap over each other's backs in this pose.

Squats and Lunges

Hero Images / Getty Images

These simple exercises build leg strength, giving kids a good foundation for all
kinds of sports and fitness activities.

Try forward, backward, and side lunges, as well as classic squats. Make it into a
game by counting how many your child can do in 30-second intervals while keeping
proper form.

Knees should be kept in line with feet and not bent too far.
You can incorporate jumps into a squat sequence by having kids hop every time
they stand up between repetitions.
Sit-Ups and Push-Ups

CulturaRM / Annie Engel / Getty Images

Hit the floor for basic exercises that work the core: Sit-ups, push-ups, and planks.
Kids can do traditional abdominal crunches, bicycle crunches, legs-up sit-ups, and
more. There are so many variations on the classic sit-up.

Kids can also learn to do basic push-ups and planks to strengthen their upper
bodies and core muscles in the abs and back. Modify traditional push-ups by
keeping knees on the ground, as needed.

As with other exercises like squats and lunges, incorporate these into games and
other exercise activities (like circuits and races) to keep kids engaged and having
fun.

 Teaching Kids About the Benefits of Exercise

Yoga and Stretching

Ariel Skelley / Getty Images

Yoga poses can be a fun and simple way for kids to exercise. A few easy and fun
poses for kids to try include Tree Pose, Downward-Facing Dog, Upward-Facing Dog,
Cobra, Child's Pose, and Happy Baby.

When you're through, follow up with some simple stretches to keep muscles strong
and healthy. A stretching sequence and cool-down can also help transition kids into
a more relaxed state post-workout and help prevent injuries. 2

Stretches to try include side stretch, hamstring stretch, fingers-to-toes, arm circles,
arms to the sky, calf stretch, and runner's stretch.

Start here:

Recommended Levels for School-Aged Children and Adolescents (ages 6

through 17 years)
  Children and adolescents ages 6 through 17 years should do 60 minutes (1
hour) or more of moderate-to-vigorous intensity physical activity each day,
including daily aerobic – and activities that strengthen bones (like running
or jumping) – 3 days each week, and that build muscles (like climbing or
doing push-ups) – 3 days each week.
 These three types of physical activity should be included each week for
children and adolescents:

 1. Aerobic Activity
Most of your child’s daily 60 minutes of physical activity should be aerobic
activities, like walking, running, or anything that makes their hearts beat
faster. In addition, encourage them to do aerobic activities at least 3 days a
week that make them breathe fast and their hearts pound.

 2. Muscle-Strengthening
Include muscle-strengthening activities, such as climbing or doing push-
ups, at least 3 days per week as part of your child’s daily 60 minutes or
more.

 3. Bone-Strengthening
Include bone-strengthening activities, such as jumping or running, at least
3 days per week as part of your child’s daily 60 minutes or more.

Move More and Sit Less

Adults should move more and sit less throughout the day. Some physical activity
is better than none. Adults who sit less and do any amount of moderate-to-
vigorous intensity physical activity gain some health benefits.

Recommended Levels For Health Benefits

Adults should follow the exercises as specified in the following options. Check out
this print-friendly age chart for a quick snapshot of the recommended amount of
weekly activity for adults.

Example 1

Moderate-intensity aerobic activity

(e.g., brisk walking) for 150 minutes every week (for example, 30 minutes a day, 5
days a week)

AND

Muscle-strengthening activities

on 2 or more days a week that work all major muscle groups (legs, hips, back,
abdomen, chest, shoulders, and arms).
Example 2

Vigorous-intensity aerobic activity

(e.g., jogging or running) for 75 minutes (1 hour and 15 minutes) every week

AND

Muscle-strengthening activities

on 2 or more days a week that work all major muscle groups (legs, hips, back,
abdomen, chest, shoulders, and arms).
Example 3

An equivalent mix of moderate- and vigorous-intensity aerobic activity

on 2 or more days a week

AND
Muscle-strengthening activities

on 2 or more days a week that work all major muscle groups (legs, hips, back,
abdomen, chest, shoulders, and arms).
Physical Activity for Older
Adults
Significant health benefits are seen in adults aged 65 years and
older who participate in regular physical activity. The 2008 Physical
Activity Guidelines recommend older adults to incorporate aerobic
activity, muscle-strengthening activity, and balance training
for older adults at risk for falls. Try to avoid inactivity because
some health benefits can occur with any amount of physical activity
gain. Older adults need to evaluate their level of fitness before
determining their level of effort for physical activity. Chronic
conditions need to be taken into consideration since they may affect
their ability to do regular physical activity safely.

Inactive Older Adults

Remember to start slowly! Aim for light or moderate intensity for
short periods of time. Make sure to spread out the physical activity
sessions throughout the week. Increase physical activity gradually
over a period of weeks to months.

Talk to your doctor if you have a chronic health condition (such as

heart disease, arthritis, or diabetes) or symptoms (such as chest
pain or pressure, dizziness, or joint pain) before starting a physical
activity program.

Warm-up and Cool-down

It is important to incorporate slower speed or lower intensity
activities at the beginning and end of your routine to properly warm
up and cool down your body. This helps to prevent injuries and
reduce muscle soreness. Examples of warming-up would be to walk
briskly before jogging or lift a lighter weight before completing the
actual weight used during weight training. After completing the
physical activity, gradually slow down or lower intensity to help the
body cool down. Good news, adults can count the time spent during
warm-up and cool-down towards meeting aerobic activity
guidelines.

Aerobic Activity

Aerobic activity is also known as endurance activity and examples include: brisk walking, jogging,
biking, dancing, and swimming. Older adults should aim for at least 150 minutes (2 hours and 30
minutes) of moderate-intensity aerobic activity each week, 75 minutes (1 hour and 15 minutes) of
vigorous-intensity aerobic physical activity each week, or an equivalent combination of moderate- and
vigorous-intensity aerobic activity. When chronic conditions make it hard to achieve the 150 minutes
each week, older adults should be physically active as their abilities and conditions allow. Perform
aerobic activity for at least 3 days a week to help avoid excessive fatigue and reduce risk of injury. It
counts as long as the aerobic activity is performed at a moderate or vigorous effort for at least 10 minutes
at a time. The intensity of the activity depends upon the older adult's level of fitness.

Examples of aerobic activities:

 Walking
 Dancing
 Swimming
 Water aerobics
 Jogging
 Aerobic exercise classes
 Bicycle riding (stationary or on a path)
 Some activities of gardening, such as raking and pushing a lawn mower
 Tennis
 Golf (without a cart)
Muscle-Strengthening Activities

Older adults should participate in muscle-strengthening activities at least 2 days a week while including
all major muscle groups: the legs, hips, back, chest, abdomen, shoulders, and arms. One set of 8 to 12
repetitions of each exercise is effective, but doing two or three sets of 8 to 12 repetitions may be more
effective.

Examples of muscle-strengthening activities:

 Exercises using exercise bands, weight machines, hand-held weights

 Calisthenic exercises (body weight provides resistance to movement)
 Digging, lifting, and carrying as part of gardening
 Carrying groceries
 Some yoga exercises
 Some tai chi exercises

Balance Activities for Older Adults

Older adults at risk of falling should concentrate on exercises that maintain
or improve balance. Increased risk of falling occurs when older adults have
trouble walking or have had falls in the recent past. Participating in regular
physical activity is not only safe for older adults, but it helps reduce the
risk of falls. The guidelines recommend older adults to do balance training
3 or more days a week and do standardized exercises from a program
demonstrated to reduce falls.

Examples of balance exercises:

 Backward walking
 Sideways walking
 Heel walking
 Toe walking
 Standing from a sitting position

Flexibility Activities
Even though flexibility does not have recommended guidelines, it is an important part of physical fitness.
Flexibility plays an integral part in some types of physical activities such as dancing. Adults should
perform stretching exercises to help increase flexibility. Activities that require greater flexibility is easier
for adults who perform stretching exercises.
Physical Activity for Adults

One thing to remember is some physical activity is better than none. Adults gain some health benefits
when participating in any amount of physical activity. The 2008 Physical Activity Guidelines for
Americans recommend adults (aged 18 to 64 years) to incorporate aerobic and muscle-strengthening
activity in each week.

Inactive Adults
Remember to start slowly! Aim for light or moderate intensity for short periods of time. Make sure to
spread out the physical activity sessions throughout the week. Increase physical activity gradually over a
period of weeks to months.

Talk to your doctor if you have a chronic health condition (such as heart disease, arthritis, or diabetes) or
symptoms (such as chest pain or pressure, dizziness, or joint pain) before starting a physical activity
program.

Warm-up and Cool-down

It is important to incorporate slower speed or lower intensity activities at the beginning and end of your
routine to properly warm up and cool down your body. This helps to prevent injuries and reduce muscle
soreness. Examples of warming-up would be to walk briskly before jogging or lift a lighter weight before
completing the actual weight used during weight training. After completing the physical activity,
gradually slow down or lower intensity to help the body cool down. Good news, adults can count the time
spent during warm-up and cool-down towards meeting aerobic activity guidelines.
Aerobic Activity

To gain the most health benefits, adults should aim for at least 150 minutes (2
hours and 30 minutes) of moderate-intensity aerobic activity each week, 75 minutes (1 hour and 15
minutes) of vigorous-intensity aerobic physical activity each week, or an equivalent combination of
moderate- and vigorous-intensity aerobic activity. Perform aerobic activity for at least 3 days a week to
help avoid excessive fatigue and reduce risk of injury. It counts as long as the aerobic activity is
performed at a moderate or vigorous effort for at least 10 minutes at a time.

Examples of Moderate-Intensity Aerobic Activities:

 Walking briskly (3 miles per hour or faster, but not race-walking)

 Water aerobics
 Bicycling on level ground or with few hills (slower than 10 miles per hour)
 Tennis (doubles)
 Ballroom dancing
 General gardening (raking, trimming shrubs)
 Ballroom and line dancing
 Canoeing
 Sports where you catch and throw (baseball, softball, volleyball)
 Using hand cyclers-also called ergometers
Examples of Vigorous-Intensity Aerobic Activities:

 Racewalking, jogging, or running

 Swimming laps
 Tennis (singles)
 Aerobic dancing
 Fast dancing
 Bicycling 10 miles per hour or faster
 Jumping rope
 Heavy Gardening (continuous digging or hoeing, with heart rate increases)
 Hiking uphill or with a heavy backpack
 Martial arts (such as karate)
  Sports with a lot of running (basketball, hockey, soccer)

Muscle-Strengthening Activity

Two benefits of participating in muscle-strengthening activity are increased bone

strength and muscular fitness. Adults should participate in muscle-strengthening activities at least 2 days
a week while including all major muscle groups: the legs, hips, back, chest, abdomen, shoulders, and
arms. One set of 8 to 12 repetitions of each exercise is effective, but doing two or three sets of 8 to 12
repetitions may be more effective. Stronger muscles occur after increases in the amount of weight or the
days each week of exercising.

Examples of Muscle-Strengthening Activities:

 Resistance training
 Weight training
 Resistance bands
 Calisthenics that use body weight for resistance (push-ups, pull-ups, and sit-ups)
 Carrying heavy loads
 Heavy gardening (digging or hoeing)

Flexibility Activities

Even though flexibility does not have recommended

guidelines, it is an important part of physical fitness. Flexibility plays an integral part
in some types of physical activities such as dancing. Adults should perform stretching
exercises to help increase flexibility.  Activities that require greater flexibility is easier
for adults who perform stretching exercises.