Endurance training and conditioning for children

The body doesn't learn endurance by sitting. One to two hours a day children should be active, preferably with variety. The more muscle groups that are activated, the better. Targeted endurance training is actually not necessary. If children at least get really out of breath once a day, much is gained. Stamina and endurance will almost take care of themselves.

A simple rule of thumb: Children should be able to run their own age in minutes. Try it out! Even more kid-friendly ideas for playful endurance training have been compiled here. Let the varied challenges inspire you …

Your indoor challenges

To warm up, get on the hop pad. 5 minutes of hopping are on the agenda!
Next up: a zig-zag egg race through the apartment — of course without losing the egg.
Next task: nonstop somersaults. Who can do 3 or even more?
Get dizzy — hop onto a bouncy horse or ball! Jump a self-made course or hop for 3 minutes without stopping. Tiring, huh?

DIY tip

To finish, here's a conditioning workout guaranteed to be fun:Freeze dance to wild disco music is a real favorite challenge of many children!

Discover comfortable sportswear

Your outdoor challenges

For warm-up, get on hopping pads or a trampoline: 5 minutes of jumping!
Whether badminton, softball or ping pong: take what you have and try to keep the ball in play as long as possible.
Who is the most enduring climber? How many times can you, in 3 minutes, climb up the climbing net on one side and down on the other?
Time for a cooldown? Then off to a wild water fight in the pool!

Trampoline

5 minutes

Badminton set

15 minutes

Climbing frames

3 minutes

Pools

10 minutes

DIY TIP

To finish, a fun DIY conditioning workout: jump on cardboard boxes for recycling, it's huge fun & will make your parents happy. So: stomp away!

Loosen up during \"Apple picking\"

Stand relaxed. The feet are hip-width apart, eyes closed. Go up onto your tiptoes and stretch your arms alternately as far up as possible. Because that's the only way to reach the delicious apples far above you. Afterwards let your torso fall forward and hang. Then roll back up vertebra by vertebra. Your back will be delighted!

\r\rRecipe\r Strawberry ice cream

Take: fresh strawberries, plain yogurt, honey and vanilla and, with just a few simple steps, create a super delicious strawberry ice cream. How exactly it works is in the recipe. Download now & enjoy ice-cold!

Download recipe

TIPS: Let off steam outdoors

How to turn the garden into an adventure playground

The biggest adventures are waiting right outside your door. Picking flowers, building treehouses, digging in the sand, watching animals, playing hide-and-seek in the greenery, growing and harvesting your own fruit and vegetables – there are plenty of ideas for outdoor activities. Here you'll read how to make your garden an inspiring and safe children's paradise.

Garden playground ideas

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