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Ways to stay active - kids and teens

Kids and teens need to keep moving because their bodies are still growing. Aim for at least 60 minutes of vigorous activity each day and strength building activities at least 3 days per week.

Activity ideas

  • Build a fort – you can use blankets, cushions, bed posts and more
  • Play pretend – couches can be turned into boats, horse carriages and planes
  • Musical dance games – freeze when the music stops
  • Stuffed animal toss – find a target like a laundry basket and change how far away you have to be
  • Pass the dance – one person creates a dance move that the next person needs to copy and add their own in
  • Compete in a snow fort and snow people building competition
  • Work out at home – try to do 15 push-ups, 15 burpees and 15 squats three times
  • Play floor is lava - As one person counts down from five, each person playing must come completely off the ground by the time the counter reaches zero. Be sure to have all parts of your body off the ground, otherwise you will be burned to a crisp! Play this game outside by creating obstacles such as tree stumps and beams for added challenge and balance. 
  • Play a mini sport
    • Hallway bowling with a tennis ball and empty pop cans
    • Tennis with paper plate rackets and a balloon
    • Soccer or volleyball with a balloon
    • Basketball with a laundry basket and tennis balls
  • Play animal hockey Pokey - You put your right wing/paw in, you put your left wing/paw out, you put your right wing/paw in and you shake it all about. You do they hokey pokey and you turn yourself around, and that's what it’s all about!
  • Play 'Beaver' - Children lie down in a room (not too close to each other). When the Parent/Guardian or Child that's 'it' says 'beaver' everyone must remain quiet and still. The last child to move or make a sound wins.

Other resources

Tips to stay active

  • Make it fun! Have children use their imagination to see home objects as something else.
  • Get creative! Find ways to re-use things around the house (recycled materials, furniture, kitchen supplies, etc.) for games and activities that make you move.​
  • Switch it up! Use indoor (play room, living room) and outdoor (back yard, balcony) spaces to your advantage.
  • Try to use technology to guide physical activity (YouTube dance lessons, yoga instructions, workout routines, etc.).
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