Many caregivers already know, exercise and movement have always been important for everyone’s health, but especially for growing kids. In the time of COVID-19, getting kids to be active has become more and more difficult. Due to this change, it is important to find new ways to encourage your kids to get their energy out through various activities.
The Centers for Disease Control and Prevention (CDC) recommends at least one hour daily of moderate-to-vigorous physical activity for kids ages six to 17, ideally including both aerobic and muscle-strengthening exercises. It is important to note, younger than six would benefit from activities that use their energy, gross motor skills, and help them to learn.
What to Expect
Post Contents
In trying to organize this post, I have thought of many different categories for these activities and games. In the end, I finally settled on Low, Medium, and High Intensity. Check out the links in each and the resources at the end for more information!
Low intensity movement activities will be slower, usually easier to accomplish in the house, and (hopefully) won’t get the kids too riled up. Medium intensity movement require energy and sometimes are better played outside or with multiple kids. On the other hand, high intensity could be considered exercise and are usually recommended for elementary and older children, though some could be amended for younger kids.
Low Intensity Movement Activities
Blowing Bubbles
Bubbles are a relatively inexpensive chance to get kids of all ages moving. Adults can blow the bubbles for children, creating a game to see how many they can pop or try to catch. Also, it is a chance to teach younger kids to hold the bubble wand and regulate their breathing.
Walking
Of course, this activity is weather dependent based on your location. Taking a walk with the kids can get a low amount of energy out and calm them to a balanced level. While walking you can play “I Spy” or start mindful walking.
Hopping or Skipping
These activities can be as simple as placing paper plates on the ground and having kids jump from one to another or making small hurdles for the kids to jump over (might be easier outside).
Build a Tent
Building a tent, inside or outside, takes small amounts of energy, a lot of time, and practice with figuring out how to make a structure. There are so many possibilities for this activity that can engage kids of all ages. Not to mention, they have a new place to hang out and play while the tent it up!
Active Board Games
Activities like Twister or Charades are games that get kids moving around and are easy to do in the house. They are very useful when you have more than one kid to entertain and can make it into a small competition. Twister helps kids to learn balance, colors, and stretches. Charades encourages creativity and understanding.
Yoga
Yoga might not seem as fun as running around the house, but a lot of kids actually love yoga, especially if they get to copy their parents. It’s a good physical activity that will teach them balance and help them gain some strength, and might actually calm them down. I did a previous post on Yoga with Adriene, who has a ton of free videos that will get kids moving. There are a ton of fun yoga mats for kids.
Flash Light Scavenger Hunt
Choose a darkish room, cover the windows and turn off the lights. Hide some of the kids items in the room. Using only a flashlight, they have to find the items.
Throwing Ice
This activity is a favorite, it is so simple but usually it is the simplest games that kids love the most. Take a container of ice out to a deck, sidewalk, or clear street and let the kids go wild. They will love to watch the ice shatter into pieces. This activity lets them get aggression and energy out and could also be a teaching moment on explaining how the ice breaks or while it melts afterward. To make it extra fun, give the kids safety glasses and small kid-friendly tools to break the ice apart.
Ping Pong Balls
I think many will be familiar with the classic college game of “beer pong.” Why not turn this into an activity for your kids!? Bouncing or tossing ping pong balls into cups at can provide hours of entertainment. They also make larger sets which may be easier for smaller kids still learning how to throw and catch.
Medium Intensity Movement Activities
Bouncing or Kicking a Ball
Simple, yet classic activities that parents know will entertain their kids. Can also be expanded to playing catch, basketball, or other sports.
Riding a Bike
Really needs to further explanation. If you have a larger outdoor area, you can set up an obstacle course for your kid to ride through. Changing it every so often will give them another challenge and keep them interested.
Playing Tag
Tag is a classic game for any kid, just like hide and seek. This game may require a few more kids or adults to play along, but it is a great activity for getting out that energy. Try out different versions!
Indoor Trampoline
This Fold & Go Trampoline is a perfect way for kids to get some energy out while stuck inside. This can also help discourage kids from jumping on their beds.
Electronic Games
A problem many parents have is that kids love video games. They are interactive and fun and today’s kids love technology. Why not use this to your advantage? There are many games for the Wii, Xbox 360, and Switch that help get kids moving. This activity can be moderate or high intensity depending on the game.
Dancing
Turn up the music! I know baby shark may be a favorite, but you can even take a break from that. Play any upbeat music and get your kids dancing! You can teach them specific dances as well
Indoor Obstacle Course
With the use of painter’s tape, you can create an obstacle course up and down the hallway that will get your children feeling like spies working to avoid the laser beams, as the navigate from one side to the other. Use any household items: string, pillows, cups, paper plates, sheets, etc. Time them to make it a challenge or have them design their own course. Watching American Ninja Warrior or ANW Junior with your kids will definitely get them in the mood to run obstacles.
Stepping Stones
They help your toddler gain some balance, build their imagination, and get some of that never ending energy out. The cool thing is that these stepping stones can be used indoors and outdoors.
Go on a Bear Hunt
Watch the video below. It teaches pretend play, the concepts of over/under/through, and is just lots of silly fun.
Tips: 1) Watch this by yourself and learn as much of the song as you want to, and then sing it to your kid. 2) This is most fun with another adult if your toddler is on the younger side.
Simon Says
Simon Says can be LOADS of fun if you get silly. Mix up the usual prompts with things like: Simon says “spin around!” Simon says “jump up and down!” Simon says “stand on one leg!” Simon says “dance!” Simon says “shake your bum!” Simon says “wiggle!” Simon says “act like a monkey!” Kids definitely know how to get creative with this one when you let them be Simon.
Crab Walk
There are many ways you can make this into a challenge. For younger kids, just mastering this backward shuffle is tough, but as your child grows, you can challenge them to crab walk in a shape (a circle, the number 4, the letter A), tell them to crab walk to a point across the room and back or even try it on one leg!
Hula Hoop
This is another easy activity to get rid of some extra energy. Younger kids will be happy just to practice getting into the groove. To make it tougher for older kids, see if they can move around the yard and hula hoop at the same time or see how long they can keep going before it falls to the ground. Hula hoops are also great for obstacle courses, jumping practice, and for rolling down hills.
Balloons
I literally always have balloons. They are so easy to engage kids of all ages with. Toss it in the air and challenge your kids to keep it from touching the ground for as long as possible. Make it a group activity and “pass” the balloon back and forth or add in an extra balloon for a tougher challenge. Make paddles to whack the balloon or use only your feet!
Indoor or Outdoor Basketball
This backboard, hoop and ball will work indoor or out.
Trick Show
All kids love showing off amazing things they can do! This game works well indoors or outdoors. Simply be an enthusiastic audience for your kids, and let them show off their stunts (front rolls, amazing jumps, etc. within reason) one at a time.
Bench Step-ups
Step right foot, then left, up onto a low bench, then step down. Switch your starting side with each set. Simple exercise to get kids starting to move
Get to the Other Side
See how many ways you can think of to get from one side of the room to the other. Think beyond just running or jumping! There are several ideas in this post.
High Intensity Movement Activities (for older children)
Exercise
There are different kids exercising DVDs, so maybe let them choose the one that looks fun to them! There are other options like a treadmill, stationary bike, elliptical or other exercise machines. Of course, just the old fashion stairs, sit ups, push ups and such can do the trick, too! This is much better for older kids, but can be useful inside when the weather is too crazy.
Obstacle Course (Outside)
This can be similar to the moderate intensity suggestion, but with a twist. When making one outside they can become difficult and long which will tire kids out
Leap Frog
This activity works best if you have two or more kids running around your house. Challenge younger kids to successfully leap frog over each other 3 times each. For old kids, set a specific distance and see how fast they can get there and back. If you have one kid or don’t think your kids would be able to jump over one another, use stuffed animals or pillows to jump over like frogs.
Place Paper Plates
Challenge your child to hop from one to the other all the way around the room without touching the floor in between. If you’re playing before bedtime, make a path all the way from the bathroom to the bed and challenge them to make it to the “safe zone” before time is up.
Rock Climbing
As I mentioned in an earlier post, I am a huge fan of rock climbing. Kids as young as a year old have learned to rock climb. Check out my previous post for all the benefits!
BOKS Activities
BOKS has been an amazing physical activity resource to get students moving throughout the school day and can easily help parents to get kids moving. BOKS is a physical activity program designed to reverse the public health crisis by getting kids active and establishing a lifelong commitment to health and fitness. To make exercise more fun for kids, turn it into a game. Here are some ideas from BOKS instructor Ewunike 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 return to their home corner and do a few easy exercises (say, 5 jumping jacks or one 30-second plank). Akpan suggests letting kids decide what exercises to do in each corner to give them ownership over their game.
Go Back and Hit It
On “go,” kids run forward in designated lanes (see photo). Then, call out “Back” so they have to run in reverse. Finally, cue “Hit it!” 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 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 do a side shuffle 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!
Minute to Win It Activities
These games can vary immensely in intensity and developmental requirements. They are an amazing resource for caregivers to keep kids entertained and also learning new skills.
Resources
BOKS Kids – Free Before & After School Exercise Programs
Teaching Kids About Exercise (verywellfamily.com)
The Benefits of Active Family Time (verywellfamily.com)
How to Motivate Your Child to Exercise – Children’s Health
Join the FREE Challenge for Toddlers & Preschoolers (handsonaswegrow.com)
Need this for my rambunctious 2 year old!! And love the ice idea, never thought of that!! 😊