Winter Activities Blog
It’s the end of December and Winter is Here!
Winter brings joy, family time, and traditions, but also can also bring more screen time and less physical activity for kids. Staying active during the winter months is important not only for your child’s physical health but also for their mental well-being. Let’s keep our kids moving this winter with a focus on fun, creativity, and healthy habits!
What the experts say:
In 2018 the The U.S. Department of Health and Human Services published the Physical Activity Guidelines for Americans, 2nd edition. This document recommends that children and adolescents aged 6–17 years do 60 minutes or more of moderate-to-vigorous physical activity daily.
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The Benefits of Staying Active in Winter:
- Boosts physical health: Improves cardiovascular fitness, builds muscle strength, and maintains a healthy weight.
- Improves mental health: Exercise reduces stress and promotes better moods during a busy season.
- Supports motor development: Movement helps build coordination, balance, and agility, even during indoor activities.
- Encourages better sleep: Physical activity can lead to improved sleep patterns, which is helpful during the excitement of the holidays.
- Fun family bonding: Movement-based activities bring the whole family together, creating memories, and fostering a love for active play.
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How to Encourage Movement Over the Holidays:
- Create Holiday-Themed Movement Challenges
- Set up a “Reindeer Run” obstacle course in your home or yard. Use pillows, chairs, or hula hoops to create a fun path to crawl under, jump over, and balance through.
- Try a “12 Days of Fitness” challenge: Each day, add a new exercise to a growing list (e.g., 5 jumping jacks, 4 squats, 3 push-ups, etc.).
- Incorporate Movement into Traditions
- Make a family outing to the local ice-skating rink, or go for a winter walk to see holiday lights.
- Local places for moving:
- All ages: Oregon Zoo! We have a wonderful Zoo minutes away with lots of walking and exploring available! Hours and Tickets | Oregon Zoo
- For teens… Ever been cosmic tubing? This activity is fun and challenging! Tubing Fun for the Whole Family | Mt. Hood Skibowl
- Plan Screen-Free Breaks
Encourage active play during downtime from holiday movies or video games. Ideas include:
- A quick indoor dance-off to holiday music.
- Stretching or yoga sessions with a winter or holiday theme.
- Free yoga online classes: 5 Best Kids Yoga Videos on Youtube – Awake & Mindful
- Think fun for gifts or additions to the family!
Encourage games or activities that get your child moving:
- A jump rope or hula hoop.
- Sports equipment like a basketball, soccer ball, or tennis set. Indoor soccer and basketballs are now available for our rainy and snow days.
- Indoor activity kits like a mini trampoline or a fun balance board.
- Indoor active games such as twister or putting down some painter’s tape (removable tape) to play some hopscotch.
Tips for Keeping Movement a Habit:
Use the FITT Principle to guide holiday movement:
- Frequency: Aim for daily movement, even if it’s broken into small bursts of activity.
- Intensity: Encourage moderate to vigorous activities, like jumping, running, or fast-paced games.
- Time: Try for at least 60 minutes of activity spread throughout the day.
- Type: Focus on a mix of aerobic (dancing, running) and strength activities (planks, push-ups).
Need more ideas? There’s a FREE app for parents: AAP Patient Ed: Healthy Growth (see below for link)
The American Academy of Pediatrics has developed an app for patients called Healthy Growth. Parents can now personalize information finding healthy eating and active living for their young children and their families.
By incorporating physical activity into your family’s holiday traditions, you can create lasting habits that will benefit your kids long after the decorations are packed away. Plus, moving together as a family adds joy and connection to the winter season!
For more tips on keeping kids active during the winter months, visit:
- Physical Activity Guidelines for Americans, 2nd edition
- Toddler Physical Activity\
- AAP app helps pediatricians customize handouts on healthy living | AAP News | American Academy of Pediatrics
- Hours and Tickets | Oregon Zoo
- 5 Best Kids Yoga Videos on Youtube – Awake & Mindful
- Tubing Fun for the Whole Family | Mt. Hood Skibowl
Have a wonderful winter from your team at Inspire Physical Therapy for kids!
If you have questions or are looking for more ideas, contact us at Inspire Physical Therapy for Kids. Have fun and stay safe while exercising in the water this summer!
