6 Free At-Home Activities to Keep Your Kids Active

free at-home fitness activities

Getting your kids up and active is a great way to keep them centered and focused. The World Health Organization recommends all children, ages 5 – 17, should get at least 60 minutes of aerobic activity a day. This can include “games, play, sports, transportation, chores, recreation, physical education, or planned exercise, in the context of family, school, and community activities.”  Do all 60 minutes at once or split it up into 20- or 30-minute bursts of activity throughout the day. The key is to simply get up and move! 


Top benefits for keeping your kids active

  • Relieves stress
  • Helps with focus
  • Improves sleep
  • Balances moods (mental health)
  • Burns calories instead of storing them as body fat
  • Maintains blood sugar levels 
  • Lowers blood pressure and cholesterol levels
  • Make bones and muscles strong
  • Builds strength and endurance
  • Boosts self-esteem 


Fun, get-up-and-move activities to try at home


Fitness Challenge

You and your kids can get a great workout with no equipment or videos. Just follow these simple exercises and you’ll get your heart pumping and blood moving in no time. Aim for doing at least 8 activities each day. Or make it a challenge by seeing how many of each you can do in one minute! 

  • Take the stairs or march in place for 2 minutes
  • 20 Jumping Jacks
  • 20 arm circles per side
  • 10 bicep curls (with cans or weights) per side
  • 10 squats
  • 5 push-ups
  • 10 lunges per side
  • 20 sit-ups
  • 10 side leg lifts per side
  • 10 leg lifts (on your back, legs together)


Cosmic Kids Yoga

Free on YouTube, these videos are great for kids ages three and up, helping them become stronger, calmer, and wiser through play! All of them are interactive and some even take you on journeys with your favorite stories and characters like Frozen, Star Wars, Minecraft, and Harry Potter. You can also sort by age and activity level so there is something for beginners and up.  



Go Noodle

Another free YouTube favorite,  these videos will get your kids moving to be their strongest, bravest, silliest, smartest selves. Over 14 million kids each month are dancing, stretching, running, jumping, deep breathing, and wiggling with GoNoodle. They also usually teach a lesson, like this one does with shapes. Have your kids check out some of their top dance videos… and parents join in the fun!



Neighborhood Scavenger Hunt

Need to get out of the house. You can still practice social distancing (maintaining a distance of 6 feet from anyone outside of your home) while going on a neighborhood scavenger hunt! Below is a list to get you started, but mix it up and add some items specific to your neighborhood! See how many you can get in 60 minutes or less!


Neighborhood Scavenger Hunt


Kidz Bop Dance Along

If your kids are fans of choreographed dance routines, then these dance parties are for them. KIDZ BOP Dance Along videos are the best way to incorporate music + movement into your daily routine. Warm-ups, dances and even step-by-step breakdowns of the dance moves are included. 



The Name Game

Not only is this a great learning opportunity with younger kids, but the combination of exercises is also limitless!  Spell your name, your kids’ names, your pet’s name or even the names of your favorite shows or foods to create a customized workout from the list below. Beginner level: start with your first name. Intermediate level: Do your first and last name. Expert level: Do your first name, middle name and last name! 


A to Z Name Game Workout


Need more tips on getting your kids and family active? 

Talk to your local AlignLife Chiropractor about ways to help your body move and reach its best health through regular chiropractic care, movement and exercise, plus proper nutrition! 







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