How to keep kids active this winter
At a Glance
When stuck inside, keep it fun and creative to get kids moving
Physical activity is important for routines, emotions and sleep habits
Still want to go outside? If safe, kids can tolerate cold better than you think
Whether the cold has kept you trapped inside or busy schedules simply haven’t allowed for a trip to the park this week, all parents know the importance of keeping kids active at home.
As winter closes in on our region, the team at MultiCare Mary Bridge Children’s Hospital share why movement matters and their best tips to keep your kids moving until spring.
When to stay inside
Spending at least 15 minutes a day in the natural light and fresh air is important for our physical and mental health, regardless of age, says Kari Tanta, PhD, OTR/L, FAOTA, manager of Mary Bridge Children’s Therapy Services. But deciding if it’s appropriate for children to venture outside depends on their safety and what they can tolerate.
“You see kids around the world who stay outside despite the weather … it’s often a cultural thing,” Tanta explains. “If they can tolerate, they’re fine, so long as they are safe and in appropriate clothing.”
If it’s icy or dangerous, though, such as when temperatures drop below freezing, it’s better to stay inside, she adds. Lighting is also crucial for safe play as the days get shorter.
Try not to deter your kids from getting outside, either, Tanta adds. Parents may not want to deal with wet boots or mud in the house, but it’s important to take a step back and look at the bigger picture for your children.
Our top tips for winter activity
Make it fun. The key is to keep activity enjoyable, like play rather than work or punishment, says Jennifer Cazares, inpatient child life specialist at Mary Bridge Children’s. You don’t want your kids feeling obligated to work out — instead, focus on getting them excited enough that movement becomes their natural response.
“Use what they usually do at school or with friends, just at home,” Cazares says. “Kids have a lot of energy, and play is one of the most powerful things they can do. If they’re having fun, they’re naturally going to move their body and get their wiggles out.”
This often means being OK with getting silly, Tanta says. Maybe that involves having a dance party or turning your kitchen into a hockey rink with broomsticks and balled-up socks. Be willing to move furniture around, empty out the linen closet for a fort or create an indoor obstacle course.
Get creative. There’s likely much more in your house that can be used to motivate movement than you realize. Take advantage of the open areas you do have, such as living rooms, hallways or covered porches.
- Bring your scooters or bikes inside if room allows
- Lay out a hopscotch court
- Hold a relay race
- Create a bowling alley with stuffed animals or other nonbreakables
- Build a fort
- Create an indoor mini-golf course or play ice hockey (use brooms, socks and stuffed toys to keep it safe)
- Play some old-time favorites like tag, “the floor is lava” or Simon Says
- Get the whole family in on a game of charades (act out things that take some movement, like “jumping rope”)
- Take advantage of free online resources like YouTube for kid-safe yoga or body-weight workouts
- Get kids involved and moving during chores/cooking by setting challenges and timers
Make physical activity part of their routine. Kids are used to running around and playing all day with their friends and at school, so it’s important to not suddenly stop just because the weather changes, Cazares says.
“Kids thrive on routine, so it’s important to keep those things going,” she says. “It’s about integrating it throughout the day so it feels like a natural part.”
Movement will look different for each kid and especially different than what you do for yourself. Children don’t need to hit a step goal, but they do need to get their legs and brains energized for about 30-60 minutes each day. That doesn’t mean setting a workout timer, though.
Focus on your goals as a family, look at what else is going on that day and find opportunities to get active, Cazares explains. Maybe that means a 10-minute walk in the morning before a storm hits or taking an afternoon break to play a round of hallway bowling together.
Encourage the whole family to participate so no one feels singled out and lean on things your kids are already used to doing, like playing or walking with the dog, Tanta adds.
Explore other indoor options when you can
If you can safely leave the house, winter may be the best time to take advantage of what your neighborhood has to offer.
Check out your local YMCA for kid-friendly group classes or try an indoor trampoline park or bowling alley. Children’s science centers, museums or nature centers, as well as aquariums, are sure to have your kid running around to check everything out, too. And look at your local library’s calendar for free access to play areas and group activities.
Why movement matters
Aside from burning off energy and building healthy physical habits, movement is key to many health and development benefits, Tanta says.
“Physical activity plays a huge role in mental health,” she explains. “There’s also the social aspect. We can exercise alone, but we really want to explore that participation and social piece.”
Even when forced to stay inside, finding new ways to move our bodies can help us develop new physical skills, activate new parts of our brain and maybe even discover a surprising lifelong passion.