Keeping Kids Physically Active While at Home

girl jumping rope indoors

By: Alecia Good, MEd, ATC
Athletic Trainer
MUSC Health Sports Medicine

As a Mom of three boys, I understand the challenge of keeping kids physically active while at home and following social distancing guidelines. My boys and I created a list of fun activities that kids can do to keep moving and stay safe.

  • Practice individual sports skills – soccer foot skills, basketball ball handling and shooting (if you have a hoop), baseball/softball swinging and tee work, volleyball hit against wall or to yourself, just to name a few. Many sports teams are providing individual “challenges” where a skill is demonstrated (YouTube video or social media) and kids can record themselves learning the master the skill.
  • Play catch – frisbee, football, baseball/softball, etc. Just stay at least six feet apart.
  • Go for a walk, jog, or nature hike
  • Ride a bike, scooter, or skateboard
  • Create an individual scavenger hunt – my neighborhood had residents post shamrocks in front windows today so kids could walk around (with their parents) and count how many shamrocks they could find.
  • Hopscotch
  • Jump rope
  • Target practice – set up a bucket/cardboard box/plastic bottles and try to hit it with a ball, change starting points to vary the difficulty
  • Dance
  • Learn to juggle – tennis balls or bean bags work great
  • Do yardwork (weed, rake leaves, yard clean up)
  • Wash the car
  • Stretching and yoga – work on balance, flexibility, coordination, and core strength with static stretching, dynamic warm-up, and basic yoga poses (downward dog, tree, warrior, child’s pose)
  • Make a fort outside or inside to create an individual retreat for reading, writing, or drawing
  • Fun body weight workouts – can do challenges of how many repetitions in a minute or rounds of 10-15 seconds/repetition per exercise
    • Squats, wall sits
    • Planks
    • Push ups (regular or on knees)
    • Sit ups
    • Lunges
    • Burpees
    • Jumping jacks
    • Step ups on a stair
    • Mountain climbers

This list is just a start of the many activities that kids can do to stay physically active while at home and remaining a safe distance from other children. I have challenged my kids to play for at least 60 minutes per day during our time away from sports and school.