Sport & Exercise Ideas for Kids & Teens


In this age of technology, many parents are finding it increasingly difficult to drag their kids away from screens. With a new hot game launching every other month, persuading the young ones to keep active isn’t the easiest task to undertake. We sent Benn van der Westhuizen to scout a few of the best options to entice the kids off the couch and into action, all while staying safe and having fun.


Do you have an active teenager or budding athlete? Do they take their fitness levels seriously? Are their sporting activities more important to them than being on Instagram? If your answer was ‘yes’ to more than one of these questions, Peak Biokineticists have the perfect school holiday programme for teens aged 13 to 17.

The winter sport conditioning programme aims to aid sports performance and prevent injury. The sessions are practical in nature, with various stability, strength and stretching exercises demonstrated, before students perform them under supervision of an expert biokineticist. These sessions are also ideal as a recovery option for sporty teens.

Programme schedule:

Monday 9 July
Wednesday 11 July
Friday 13 July
Saturday 14 July

Bookings are limited to 8 students per session and the dress code is gym clothes, or any clothes that are comfortable to exercise in.

Address: Suite 304, 3rd Floor, Library Square, Wilderness Rd, Claremont
Operating hours: 9 – 14 July 9am to 11am or 3pm to 5pm
Cost: R800 pp for the entire workshop (incl. electronic exercise manual and exercise band)

Tel: 021 689 2707 / 021 689 2717 | Email: | Website:

The Kids Gym


The most cutting-edge child-orientated gym of its kind, The Kids Gym is dedicated to encouraging every child, regardless of his or her ability, to be active and to embrace exercise and fitness as a lifestyle option. Catering for kids between 18 months and 15 years old, The Kids Gym offers children what is otherwise only on offer to adults  – the opportunity to exercise as and when it suits them, all in a sophisticated and technologically advanced venue.

The Kids Gym offers a number of fitness programmes for both members and walk-ins, seven days a week. A specific holiday club programme is also available if you’re looking to keep the kids entertained during the school break. Sign them up for a day (or a week!) of stimulating, action-packed and fun-filled activities, crafts and games. It also offers joy-filled, energy-burning kids parties.

Address: Sable Square, cnr Bosmansdam Rd & Ratanga Rd, Milnerton
Operating hours: General times: Mon – Fri 9am to 7pm; Sat 9am to 5pm; Sun 9am to 4pm | Holiday Club (9 – 13 July) 8am to 1pm
Cost: Walk-ins daily R100 / session | Holiday Club R250 / day or R1 000 for five days (incl. lunch, bring your own snacks)

Tel: 021 110 5574 | Email: | Website:


Being a teenager can be difficult, especially with all the noise and distraction in today’s world. Yoga is a tool that can help you cope with all that life throws at you. At Three Little Birds Healing Centre the carefully crafted Teen Workshop allows teenagers the time and space to ‘go within’ and find quiet.

The purpose of the workshop is to introduce teenagers to Yoga – to give them a taste of what it is all about, as well as to guide them through mindful movements, breathing techniques and relaxation through guided meditation. Yoga encourages them to move in ways that may be new to them – it allows them to find their breath, and draws their sense inwards. In essence, it helps them to reconnect mind and body.

Adolescence can be tough, and your teen may find that yoga can help make things a little easier. The Teen Workshop is limited to participants aged between 13 and 19, but teens are also welcome to join in any other classes (currently Mondays at 6.30pm, Wednesdays at 8.15am and Thursdays at 6.30pm – more on request).

Address: 129 Murray St, Vierlanden, Durbanville
Operating hours: Teens 7 July 9am to 11am | other classes by request
Cost: R100 pp (booking is essenial)

Tel: 082 926 2554 | Email: | Facebook: threelittlebirdshealingcentre


Parents from the Karate Kid generation know there’s no better way to keep active and get fit AND learn total discipline than via martial arts.  And it happens to be very cool, so if your child is a young Bruce Lee in the making, signing them up for Jiu-Jitsu is sure to win you rock star parent status. Combat Jiu-Jitsu Academy (CJA) is the biggest and oldest Jiu-Jitsu school for children, teenagers and adults in Cape Town.

In a safe and controlled environment, students learn vital skills – endurance, flexibility, core strength, balance, co-ordination and agility – and effective self-defence techniques through the art of Jiu Jitsu which includes elements of Judo, Karate and Grappling. Suitable for ages 5 years and older, classes are taught by a team of highly specialised and skilled instructors, who not only teach Jiu-Jitsu skills, but also relate what is taught to practical life skills.

Address: Classes held in Durbanville, Table View and Kenridge
Operating hours: Times available via class schedule
Cost: Available on inquiry

Tel: 021 552 9063 | Email: | Website:


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