At the best of times, kids aren’t moving enough for their health. The latest Participaction Report Card gave Canadian kids a D+ (highlights here), with only 35% of 5- to 17- year-olds meeting the recommended physical activity levels.
With limited access to parks, cancelled schools, and sports teams put on hold, the challenge to get kids moving might be harder than ever for some – but it might be more important than ever given the tremendous mental and physical health benefits to being active.
Motivating kids to move more. Kids aren’t always motivated to move (this won’t come as a surprise to parents!) In a recent British Journal of Sports Medicine article on keeping kids active during COVID-19, experts explain why encouraging our children to move more and sit less (if they can) is a priority at this trying time. They advise focusing on activities that your child will find fun and enjoyable (i.e., kids aren’t “mini adults” so your idea of a workout might not be popular with them). And your efforts might be more successful if you follow the evidence-based “3Cs” when thinking of activities:
- Competence (achievable but challenging)
- Control (engage your child in the decidion making) and
- Connectedness (parents/carers joining in; peer groups online)
I’ve put together a variety of resources for children below – needs are quite different but hopefully you will find some of these helpful!
For more in this series on staying active during COVID-19:
Outdoors
Encourage the outdoors if your kids can safely move around outside (while respecting your public health guidelines – typically the ability to keep 2 m from others). In Ottawa where I live, Public Health is encouraging outdoor activity with restrictions.
Pandemic Opportunities. Despite so many challenges, there are actually some benefits to the pandemic situation, including cleaner outdoor air, more freedom with timing, kids that aren’t deskbound for so many hours, and roads with fewer cars which makes cycling safer and more enjoyable.
Do your best to get moving too! Parents who role model physical activity are more likely to have active kids. Try some of the activities below along with your kids, or choose your own workout. Even if it’s just a little- as time is likely pretty tight for most parents – but every bit counts.
Outdoor options in restricted spaces
Backyard Playgrounds
If you are lucky enough to have a backyard – turn it into a playground! Add balls, hula hoops, frisbees, balloons, etc. Consider some backyard obstacle courses. Here is a backyard activity likely inspired by good role modeling by XC Ottawa parents!
Olympian runner and coach Hillary Stellingwerff and sports science researcher and coach Trent Stellingwerff keep their young children active with creative and fun backyard obstacle courses.
Backyard Playground: Footy at Home
Laneway Fun
Sidewalk Chalk activities
Other Backyard Ideas
Here are a few resources from a friend who has tried these with young kids and they were popular! An active version of Snakes and Ladders (this can double as a French lesson because it is Serpents et Echelles) that you can download here for printout (you could also do this indoors; and the old-fashioned standard Beep Test was also well received).
INDOORS
Finding indoor activity options can be more challenging, but a necessity for some parents who are working from home or with limited outdoor options. Here are some resources and ideas.
PE With Joe
30-minute workouts for kids and families. UK fitness coach Joe Wicks started a very popular home workout series live Monday to Friday mornings for kids on his YouTube channel (Body Coach TV), and now millions are tuning in (if you miss the live option just tune in later!). He has made it fun and interactive – trying to inspire families to exercise together. Joe is donating 100% of all of the revenues from view of the videos to the National Health Service – so you can workout for a good cause!
These two workouts give you an idea, and new workouts will be uploaded on weekday mornings so kids can follow along every day.
PE with Joe Thursday April 22
PE with Joe Thursday April 3
Yoga
Check out this review from Active for Life written by a yoga instructor who has tried some online classes with her children. A few popular resources are listed below.
Cosmic Kids Yoga
This looks like a terrific resource! Cosmic Kids includes Yoga, mindfulness and relaxation designed specially for kids aged 3+. There are tons of videos to choose from and most involve stories to keep kids engaged (for example, Harry Potter yoga, sleeping beauty yoga, dance party yoga, or Star wars yoga). Check out the playlist for older kids for more advanced and longer routines.
Here’s an example, but check out their YouTube channel for plenty more.
Story Hive
Olympian Inspiration
Here are some Olympian parents keeping their young kids active indoors – featured by Canada’s Active for Life.
Freestyle skier Jennifer Heil and Dom Gauthier set up an indoor obstacle course to inspire their kids to learn to move and practice their physical literacy.
Canadian Paralympic swimmer Ben Huot – plays Hide and seek
Canadian 800m runner Melissa Bishop keeps her toddler active
Other Indoor Ideas
Active For Life
Check out the Canada’s terrific Active for Life Resources to get your kids moving and having fun at the same time. Their Website and YouTube channel have plenty of ideas. Here are a few . . .
- 6 active games kids can play with a pair of socks (pictured below)
- 42 easy activities to keep kids busy while parents work at home.
Jumpstart “Play from Home”
Jumpstart is a charity that works towards creating a more inclusive Canada, where all kids can access sport and play. They have a new “Play from Home” hub with all kinds of activities that they are updating weekly (Activity Videos, Quiet Activities, Outdoor activities, and Indoor Activities). Some of these are highlighted on their Instagram feed.
YMCA at Home Videos
The YMCA’s YGYM is a free healthy community program for young people and families. YGym videos have programs for varying ages and abilities. Check out the playlist for of 15-20 minute Grow Workouts for kids 8-15 or this playlist for kids aged 5-9. YMCA certified fitness instructors teach the videos that features content based on YMCA Canada’s Health & Fitness Programs and Canada’s Physical Activity Guidelines. Check back for videos on Sports Drills and Fundamental Movement,
PHE Canada Home Learning Centre
PHE Canada has responded to the pandemic with the PHE Home Learning Centre to support educators during COVID-19, focusing on online educational PE delivery within a home setting. The site breaks down activities by grade level (K-3, 4-6, 7-12) – have a look at the lesson plans for some terrific ideas!
Phys Ed Teachers & Coaches Sharing their Ideas
Phys Ed teachers are pros with so much experience getting all kinds of kids moving. They are getting creating trying to keep their classes active at home and sharing some terrific ideas online. Check out #HPEathome on social media for some inspiration. Here are some of their ideas.
Uno Card Fitness
Home Schooling! Blend Phys Ed with Math
KIDDO
KIDDO is an amazing Australian resource aimed at improving fundamental movement skills for kids aged 3-8 with physical literacy programs and resources for educators, coaches and parents. Check out their website for some great ideas.
Learn to Juggle!
The Flaghouse Activity Channel is a fantastic resource. Although many activities require equipment, some are adaptable for limited space and equipment.
Indoor Foot Mini Golf
This Foot Mini Golf idea looks like fun for the whole family – and adaptable to many indoor spaces.
More Indoor Obstacle Courses
Fitness Blender Family Indoor Workout
Your Efforts Are Worth It!
It’s not always easy, but keeping children active is SO important. Thanks to all those who are providing resources and to parents for your efforts. I hope some of these resources will help get kids moving.
More in this series – and what I have planned – be sure to check back!
- Inspiration From Olympians
- Terrific Home Workouts
- No Weights, No Problem – What You Can Use Around your House for Home Workouts
- Time Crunched? Very Short At Home Workouts That Are Effective
- Easier Workouts for Tired Days, Beginners, Seniors
- Mobility, Flexibility, & Balance Resources
