The Best Activities and Games to Get Kids to Exercise at Home

Exercise is super important for kids of all ages, and also prevents them from developing certain health conditions, like type 2 diabetes. [1] Unfortunately, it can be difficult to keep your kids active, especially if they’re stuck at home during the COVID-19 pandemic. Don’t worry—there are plenty of ways to keep your children entertained and healthy. Sprinkle a bit of creativity and flexibility to your daily schedule and see what sorts of fun activities you can come up with!

Method 1
Method 1 of 3:

Ideas for Kids, Tweens, and Teens

  1. Grab a roll of masking or painter’s tape and create a rough template on the floor or carpet in your home. Rip off smaller pieces of tape to create the numbers within each square. Since you’re playing indoors, use a ball or other small toy to get the game going. [2]
    • You can also tape other types of game templates in your home, like 4-square.
  2. Think of tasks that need to be done around the home frequently, like watering plants, raking leaves in the backyard, or organizing some clutter. Put on some fun music in the background to help your kids get in a fun, energetic mood while they work. [3]
    • For instance, you can invite your kids to sort the recyclables by “tossing” the correct bottles and cans into the proper bins.
    • Turn simple chores into a race. For example, challenge your kid to water all the plants in your home in under 5 minutes.
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  3. Browse online for games that encourage you to get up and about. Let your kids know that these video games won’t be taken out of their TV time, which may give them an extra incentive to play. Before buying any new games, ask your children if they have a preference about what types of games they’d enjoy the most. [4]
    • For instance, titles like Beat Saber , Ring Fit Adventure , and any game from the Just Dance franchise are great places to start.
  4. Try getting your kids to work out with a little bit of reverse psychology. Make a playful bet that encourages them to prove you right. In the process, they’ll also be getting some exercise! [5]
    • For instance, you can say something like: “I bet you can’t do 20 push-ups in a row.” You can also turn it into an incentive, like: “If you can do 30 jumping jacks in 2 minutes, I’ll let you watch 30 extra minutes of TV.”
  5. Search on YouTube or another video site for fun workout videos geared towards kids. Watch a few minutes of different videos and see if your kids like any of them. If you find videos you enjoy, put them in a playlist so your kids can watch them later. [6]
    • Dance videos or exercises are a fun way to encourage kids to workout without it feeling so tedious.
  6. Don’t feel the need to supervise your teens as they get exercise. Instead, ask them what kinds of activities they enjoy, and encourage them to pursue those hobbies. Keep in mind that some of their preferred sports may be limited to the backyard. [7]
    • Ask your teenager if there’s any equipment you can get for them that might make their at-home exercise routines easier. They may want to give weightlifting a try, or experiment with a jump rope.
    • More laid-back, independent kids may want to focus on a solo activity, like dancing, while more active kids may want to practice a sport in their backyard, like soccer or football.
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Method 2
Method 2 of 3:

Activities for Toddlers

  1. Transform basic movement into something fun and engaging that your toddler will want to take part in. Try walking like a monkey, penguin, snake, or some other creature that your child will recognize. Encourage your child to follow along and imitate animals as well. [8]
    • For instance, you can crawl like a bear and invite your toddler to imitate you.
    • Make a game out of it! Encourage your child to walk like any animal—once they’re moving around, you can guess what animal they are.
  2. Instigate a fun game by saying something like “I’m gonna get you!” Give your child a head-start to run away, then slowly run after them. Let your toddler get away several times before you successfully catch them—if you end the game early, it won’t be very fun for your child. On the flip side, you can invite your toddler to chase and “catch” you, as well. [9]
    • Arrange the chasing game in a safe area where your kid can’t trip over anything.
  3. Set up a small, simple pool in front of or behind your home. Fill it up with water, and encourage your child to swim and splash around. Always supervise your young one while they’re in the pool, especially if it’s deep enough to swim in. [10]
    • If you have enough room in your yard, you may want to invest in a larger pool for your kids.
    • You can also fill up a bathtub as an impromptu kiddie pool.
  4. Pull out a small ball, or another piece of sporting equipment. Invite your child to play a game with you and toss the ball over. Continue the game by tossing the ball back and forth. [11]
    • If you’re playing with a softer ball, you can play catch inside.
    • If your child is able, encourage them to run forward and catch the ball after you throw it.
    • You can also try kicking around a soccer ball.
  5. Visit a party supply shop and pick up a bag of balloons. Blow up a balloon so it’s big enough to toss and whack around with your hands, then throw it over to your children. Encourage them to bat the balloon back in your direction so it doesn’t touch the ground. [12]
    • To make things extra challenging, you can blow up 2 balloons!
    • You can also transform your balloon game into “the floor is lava,” where you and your child have to bat the balloon around without touching the floor.
  6. Place your toddler’s toys in an easy-to-reach spot, like a toy box or play area. Encourage your child to play with blocks, which allows them to move around while having fun with their toy. [13] You may also want to invest in an indoor bike or trike that your young child can ride on. [14]
    • With toys, young kids can get a lot of exercise without even realizing that they’re exercising.
    • For instance, a calm child might prefer playing with plush toys, while a more energetic child might run around with a toy car.
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Method 3
Method 3 of 3:

Encouraging Kids to Exercise

  1. Keep in mind that toddlers and young kids have a lot of energy to burn, and need to have 3 total hours of playtime and exercise scattered throughout the day. This may seem daunting, but it’s actually really easy to accomplish with toys and games. [15]
    • Your young kids don’t need 3 consecutive hours of playtime. For instance, you can play with your young ones for 1 hour in the morning, 1 hour in the afternoon, and 1 hour in the evening.
  2. Note that grade-school kids and teens don’t need to burn quite as much energy during the day. As a baseline, encourage your kids to exercise for 1 hour each day so they can stay healthy and fit. [16]
    • Regular exercise can prevent childhood obesity, along with other health issues.
    • Feel free to space out your child’s exercise time. For instance, your child can play for 30 minutes before lunch, and then another 30 minutes in the evening.
  3. Ask your childhood about the kinds of games and activities they’re interested in. Depending on the amount of yard space near your home, you may want to invest in some nice sporting equipment, like a volleyball net, football, or field hockey sticks. [17]
    • If your children are already interested in a certain activity, you can help engage them by supporting their new hobby.
    • If you have a toddler at home, you may want to get some active toys and equipment, like a set of blocks or a nice kiddie pool. [18]
  4. Try to give exercise a positive association with your kids. Don’t limit your fitness options to running or doing something repetitive. Instead, take note of the games and activities your children enjoy playing, so you can help them create a positive connection with exercise. [19]
  5. Set some boundaries in your home, especially when it comes to screen time. Let your children know how much TV they can watch per day, and be sure to enforce that limit. If your kids are watching too much TV in 1 day, turn it off and encourage your children to get active. [23]
    • TV time includes TV shows, movies, and video games.
    • For instance, you can say something like: “You’ve already watched an hour of TV today, so let’s take a break for a little while. Why don’t we play an active video game instead?”
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Expert Q&A

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  • Question
    How can I get my kids to exercise without it feeling like a chore?
    Julian Arana, M.S.eD., NCSF-CPT
    Certified Personal Trainer
    Julian Arana is a Personal Trainer and the Founder of B-Fit Training Studios, a personal training and wellness set of studios based in Miami, Florida. Julian has over 12 years of personal training and coaching experience. He is a certified personal trainer (CPT) by the National Council on Strength and Fitness (NCSF). He has a BS in Exercise Physiology from Florida International University and an MS in Exercise Physiology specializing in strength and conditioning from the University of Miami.
    Julian Arana, M.S.eD., NCSF-CPT
    Certified Personal Trainer
    Expert Answer
    Finding ways to make exercise more fun and enjoyable does wonders for increasing motivation. Playing sports, riding your bike in a beautiful setting, and participating in fitness challenges or competitions are all ways to make exercise more exciting.
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      Tips

      • Try to be a role model around the home, especially when it comes to exercise. If you spend a lot of time sitting around and watching TV, your kids will follow suit. [24]
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      • Offer a listening ear to your kids whenever they need it. During the COVID-19 pandemic, your children are likely feeling uncertain and displaced, and may need some extra encouragement. [25]
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      • Search your phone’s app store for programs catered to exercise. There are a variety of yoga and workout apps that you can introduce to your kids! [26]
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      Warnings

      • Always check that your children are playing in a safe area without any tripping hazards.
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      • Choose age-appropriate games and exercises for your kids. For instance, weight-lifting might be a good option for a 16-year old, but it’s not a viable option for a 4-year old.
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      References

      1. ↑ https://kidshealth.org/en/parents/active-kids.html
      2. ↑ https://www.childrens.com/health-wellness/indoor-and-at-home-exercises-for-kids
      3. ↑ https://www.eatright.org/fitness/exercise/family-activities/easy-ways-to-encourage-your-kids-to-get-active
      4. ↑ https://www.eatright.org/fitness/exercise/family-activities/easy-ways-to-encourage-your-kids-to-get-active
      5. ↑ https://www.danburyhospital.org/newsroom/articles/kids-exercise-and-covid19
      6. ↑ https://www.danburyhospital.org/newsroom/articles/kids-exercise-and-covid19
      7. ↑ https://kidshealth.org/en/parents/active-kids.html
      8. ↑ https://kidshealth.org/en/parents/fitness-2-3.html
      9. ↑ https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-children-under-five-years/
      1. ↑ https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-children-under-five-years/
      2. ↑ https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-children-under-five-years/
      3. ↑ https://www.childrens.com/health-wellness/indoor-and-at-home-exercises-for-kids
      4. ↑ https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-children-under-five-years/
      5. ↑ https://kidshealth.org/en/parents/active-kids.html
      6. ↑ https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-children-under-five-years/
      7. ↑ https://verdanthealth.org/exercise-goals-for-kids/
      8. ↑ https://kidshealth.org/en/parents/active-kids.html
      9. ↑ https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-children-under-five-years/
      10. ↑ https://kidshealth.org/en/parents/active-kids.html
      11. ↑ https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-children-under-five-years/
      12. ↑ Julian Arana, M.S.eD., NCSF-CPT. Certified Personal Trainer. Expert Interview. 19 March 2020.
      13. ↑ Julian Arana, M.S.eD., NCSF-CPT. Certified Personal Trainer. Expert Interview. 19 March 2020.
      14. ↑ https://www.healthychildren.org/English/healthy-living/fitness/Pages/Encouraging-Your-Child-to-be-Physically-Active.aspx
      15. ↑ https://www.eatright.org/fitness/exercise/family-activities/easy-ways-to-encourage-your-kids-to-get-active
      16. ↑ https://www.today.com/health/quarantine-tips-help-your-kids-stay-physically-mentally-fit-t180028
      17. ↑ https://www.kqed.org/mindshift/55533/exercise-tips-to-help-kids-teens-and-families-stay-balanced-at-home
      18. ↑ https://www.healthychildren.org/English/healthy-living/fitness/Pages/Encouraging-Your-Child-to-be-Physically-Active.aspx
      19. ↑ https://www.kqed.org/mindshift/55533/exercise-tips-to-help-kids-teens-and-families-stay-balanced-at-home

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