A seated exercise routine: arm circles, punches into the air, seated marching with high knees, shoulder presses. Led by the parent or child. Genuine cardiovascular activity that works in any waiting room, restaurant, or any seat.
What you need
- a chair
How to do it
- 1Say it like a coach, already moving: "Ten arm circles forward, ten back — as big as this seat will let you. Go."
- 2Air punches: alternate arms, twenty each side. Hard and fast, no slowing down.
- 3Seated march: lift knees as high as they'll go, thirty seconds without stopping.
- 4Shoulder press: both hands push up above the head fifteen times. Don't slow down at the end.
Variations
- If they won't move: start your own circles without asking, counting under your breath — most kids join in by round three just to correct your form.
- How it ends: the shoulder press is always last — "and... hold it... release" turns the final rep into the natural stop, not a cut-off.
💡 Parent tip
Count aloud with them. Counting creates rhythm and also makes it a social event rather than a solo exercise they might resist.
What your child develops
- Cardiovascular exercise — sustained upper body movement elevates heart rate
- Body awareness — identifying which muscle groups are working during each movement
- Self-regulation — using structured movement to manage restlessness
Safety notes
- Stay seated throughout. Check there is enough arm clearance before starting.
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