by Serenity Lord, Owner, L.M.T., Prescott Massage Therapy
Here are five ways to insert movement in your children’s daily lives.
Encourage movement play
Jump ropes, balls, scooters, hula hoops/
Keep a “play basket” readily available so kids can grab something and get moving without adult setup.
Keep outdoor play free and unstructured like climbing, running, tag, etc. Lots of pillows and blankets can increase soft play activity indoors, but we have to let things get a little messy. You might be amazed at what they create.
Build fun movement into routines
Add short activity breaks between homework, chores or screen sessions — 2-5 minute dance breaks, stretches or quick circuits (jumping jacks, air squats).
Make cleaning, tidying physically engaging
Race to tidy toys, play “beat the timer” for folding laundry or assign lively sweeping/leaf-raking tasks. Use music to make it more fun, and let children do harder chores like washing windows or using the leaf blower when safety permits.
Live movement
Create dance parties in the kitchen. Family activities that move everyone like bike rides, hikes, nature walks, scavenger hunts or weekend trips to park.
Walk to school or the bus stop, take the stairs, park farther from destinations. Do a family “wake up” or “wind down” movement routine each morning/evening (yoga stretches, simple calisthenics). Even a daily 10-20 minute walk after dinner can be a way to connect as a family and keep movement centered in our and our kids’ lives.
Make movement social, varied
Let kids figure out what they enjoy: dance classes, martial arts, playground meetups, kids’ yoga or community sports. Encourage playdates with active themes — soccer in the park, a pool party or a backyard relay race.
Small daily movements add up to better moods, sleep, coordination and long-term health. Keep in mind kids’ ages and abilities, and involve them in choosing what they like. Start today with one or two of these suggestions. The whole family benefits!