Discover fun ways to keep your kids active with our list of 45 physical activities for kids. From indoor games to outdoor adventures, learn how to make fitness fun for the whole family.
Physical activity is incredibly important for kids. It’s not just about moving around; it’s about staying healthy. When kids play and move, their bodies get stronger, their hearts get healthier, and they feel better overall. Plus, it’s fun!
But these days, with screens everywhere, it’s easy for kids to spend more time sitting than moving. That’s why we’re here with this blog post. We want to help parents like you find easy ways to get your kids moving.
We know that keeping kids active isn’t always easy. That’s why we’ve put together this list of fun physical activities that your kids will love. From outdoor activities to indoor activities, there’s something for every kid and every family.
So, if you’re ready to get your kids moving while having fun, keep reading. We’ve got plenty of ideas to share with you.
How Much Physical Activity Do Kids Need?
Kids need to move a lot to stay healthy. Per the CDC, children between the ages of 6 to 17 should get at least 60 minutes of physical activity every day. This includes activities that make them breathe harder and their hearts beat faster. This activity doesn’t have to happen all at once. It can be spread throughout the day. So, whether it’s playing tag at recess or riding bikes after school, every activity counts.
Benefits of Physical Activity for Kids
Physical activity is super important for kids. It does more than just make them sweat; it helps them in many ways. The benefits of physical activity include:
- Helps grow strong bones and muscles.
- Increases endurance.
- Helps maintain a healthy weight.
- Improves mood: helps kids feel happier and less stressed.
- Improves sleep.
- Improves critical thinking skills.
15 Indoor Physical Activities for Kids
When the weather’s not so great, there are still plenty of fun things kids can do indoors to stay active. Here are some awesome indoor physical activities for kids:
- Dance parties: Turn up the music and let kids dance to the beat, encouraging them to move their bodies.
- Indoor obstacle courses: Set up a series of challenges using household items such as cushions, chairs, and blankets for kids to navigate through. This promotes agility and problem-solving skills.
- Yoga for kids: Introduce simple yoga poses and breathing exercises tailored to children’s abilities. This helps them improve flexibility, balance, and relaxation. There are yoga videos for kids on YouTube.
- Indoor scavenger hunts: Hide objects around the house and provide clues for kids to find them. This promotes exploration and critical thinking while keeping them moving.
- Simon says: Play the classic game where kids must follow commands given by the leader, encouraging listening skills and physical activity.
- Balloon volleyball: Use balloons as a lightweight ball for kids to hit back and forth over a makeshift net.
- Indoor bowling: Create a bowling alley using plastic bottles or cups as pins and a soft ball for rolling.
- Limbo: Lower a horizontal stick (a broom) or rope and challenge kids to limbo under without touching it, promoting flexibility and balance.
- Freeze dance: Play music and have kids dance around, freezing when the music stops.
- Move like animals: Have your kids move like animals. For example, walk like a crab and slither like a snake.
- Twister: Play the classic game where kids must place their hands and feet on colored circles as directed by a spinner. This promotes flexibility and balance.
- Martial arts practice: Introduce basic martial arts movements and exercises tailored to kids’ abilities.
- Indoor basketball: Install a mini basketball hoop over a door and let kids shoot hoops.
- Tug-of-war: Use a towel as a rope and have kids compete in a friendly game of tug-of-war.
- Paper plate hop: Put paper plates on the floor. Have your kids hop from one paper plate to another.
20 Outdoor Physical Activities
When the sun is shining and the weather’s nice, it’s time to head outdoors for some active play. Here are some fun outdoor physical activities for kids:
- Tag: A classic game that gets kids running as they chase each other.
- Hide and Seek: Another classic game that get kids running and hiding.
- Bike Riding: Riding a bike is a fantastic way for kids to build strength in their legs, improve balance, and develop coordination skills.
- Nature Walks or Hikes: Taking a leisurely walk or hike through nature allows kids to get exercise while enjoying mother nature.
- Sprinklers: Running through sprinklers on a hot day is a fun way for kids to cool off and stay active.
- Water Balloon Fight: A playful water balloon fight promotes physical activity as kids dodge, run, and throw water balloons.
- Sidewalk Chalk Art: Drawing with sidewalk chalk encourages creativity while also getting kids moving as they squat, bend, and stretch to create colorful masterpieces.
- Soccer or Kickball: Organize a game of soccer or kickball in the backyard or park. Your kids will have fun while kicking and chasing soccer balls.
- Jump Rope: Jumping rope improves cardiovascular health, coordination, and agility. It’s a simple activity that can be done alone or with friends.
- Outdoor Gymnastics: Practice cartwheels, somersaults, and handstands in the backyard.
- Swimming: Swimming is a fantastic full-body workout that builds endurance, strength, and coordination.
- Rollerblading or Skateboarding: Riding rollerblades or skateboards improves balance, coordination, and confidence.
- Tennis or Badminton: Playing tennis or badminton enhances hand-eye coordination, agility, and cardiovascular fitness.
- Frisbee: Playing Frisbee promotes hand-eye coordination and arm strength as kids toss the frisbee back and forth.
- Nature Scavenger Hunt: Going on a nature scavenger hunt to search for items like leaves, rocks, and flowers in their outdoor environment.
- Obstacle Course Challenge: Set up an outdoor obstacle course with tunnels, cones, and ropes. Encourages your kids to climb, crawl, and balance their way through the course.
- Play at the Park: Your kids will enjoy running, swinging, and climbing on the playground equipment.
- Hopscotch: Draw a hopscotch grid on the pavement and have your kids hop through the numbered squares.
- Hula Hoops: Provide hula hoops for kids to spin around their waists or arms.
- Play Catch: A simple game of catch is a great way to get kids moving.
10 Physical Activities to Do as a Family
Spending time together as a family while being active is not only fun but also promotes bonding and healthy habits. Here are some simple activities that families can do together to stay active:
- Family Walks: Take a stroll around the neighborhood or a nearby park, enjoying each other’s company while getting some fresh air and light exercise.
- Bike Rides: Go on a family bike ride, exploring bike trails or cycling through scenic routes.
- Outdoor Sports: Play sports like soccer, basketball, or tennis together as a family.
- Swimming: Go to the pool or beach as a family to swim and play games.
- Hiking: Take a family hike along nature trails, while enjoying the beauty of the outdoors.
- Family Yoga: Practice yoga together as a family, following a kid-friendly yoga routine.
- Gardening: Plant a garden together. Get exercise while digging, planting, and watering.
- Dance Parties: Have spontaneous dance parties at home, dancing to your favorite music.
- Obstacle Courses: Set up an obstacle course in the backyard. Challenge each other to climb, crawl, and jump through a variety of obstacles.
- Family Fitness Challenges: Create fitness challenges or circuits that include exercises like jumping jacks, squats, and push-ups.
Key Points to Remember
Remember, the best physical activity is age appropriate and fun for kids. Whether it’s through music, or letting them choose activities, the goal is to keep them engaged and excited to move. Positive reinforcement and encouragement go a long way in motivating kids to stay active.
As you encourage your kids to be active, don’t forget to have fun together as a family. Share your own ideas and experiences with keeping kids moving in the comments below. Let’s inspire each other to make physical activity a fun part of our children’s lives.
