Coloring can help reduces stress and anxiety
The following website has free coloring pages that you can print.
Yoga can help improve your child's balance, flexibility, strength, focus, self-awareness, stress management and more. Go to https://www.cosmickids.com. Here are some examples from YouTube: https://www.youtube.com/user/CosmicKidsYoga
For fast paced workouts, search for Glenn Higgins Fitness or click here for his YouTube channel: https://www.youtube.com/channel/UCokO71NW3TgndaSNyHIqwtQ . Here are some examples from YouTube:
DAREBEE is a non-profit, ad-free and product placement-free independent global fitness resource. All information on darebee.com (https://darebee.com/) has been researched and tested. Everything on Darebee.com is downloadable, printable and FREE!
Get started by trying DAREBEE's workout of the day on their home page.
Improve fine motor skills, focus, persistence and more... including typing skills! ;)
Dance Mat Typing: https://www.bbc.co.uk/bitesize/topics/zf2f9j6/articles/z3c6tfr
TypeTastic: https://typetastic.com/
Type-a-Ballon: https://www.typing.com/student/game/type-a-balloon
Ideas are categorized according to grade levels.
Fun Activities for Grades K-2nd
Tape Shape Game: Use low-tack painters tape to put a variety of shapes, letters and/or numbers on your floor. Have your child stand on their favorite one then give them instructions to follow that will lead them to their next destination (for example: “bear crawl to the square”, “hop like a Frog to the T”, “Run to the rectangle”). This game keeps your child moving, but also helps them learn their shapes, letters and numbers!
Tape Lines: Make 5–10 separate lines of tape (low-tack painters tape), each about a foot apart, on your floor or carpet. Label the first one the “start” line and then give your kids simple instructions:
Long Jump: See how many lines they can jump over. Have them try and beat their best score each time. Experiment with arm swinging vs. arms behind their backs.
Run ‘n’ Jump: Now let them take a running start and see if they can jump even further!
Long Jump Backwards: Increase the difficulty by performing the tasks jumping backwards.
Hop: How far can they jump on one leg?
Reach ‘n’ Stretch: How far can their leg reach with one foot on the “start” line?
Spider Web: Use painter’s tape to make a web-like design on a doorway opening (idea via Hands On As We Grow). Give your kids some newspaper to scrunch up and throw up at the web. Or get creative and use other light-weight objects like balloons.
Balloon Taps: Hang a balloon by a string from your doorway so it is a few inches higher than your child’s arm reach. Then challenge them to try and tap it with their hand. Count how many they can do in a row without missing (this gets tiring very quickly!). Up the ante by seeing if they can jump and touch the balloon with the top of their head!
Alligator Alley: One of our favorite go-to inside games of all time. Simply scatter some “islands” or “boats” across the floor (use pillows, stuffed animals, books, etc) and then have your kids jump from one to the next without falling into the “water” and risk being eaten by a hungry alligator. Parents, consider playing the role of a hungry alligator that chomps after them when they stumble!
Lego Color Hunt: You have to try this one, it is a kid-favorite and super easy. Select 4 pieces of colored construction paper and then collect 10 Lego pieces that match each one (ie. 10 yellow Lego pieces for a yellow piece of paper). Now hide all of the Lego pieces in one room/area of your house and lay out the colored paper on a table or the floor nearby. Start the clock and have your kid(s) start hunting. Once they’ve found a Lego, they need to return it to the piece of paper that matches in color. See how long it takes them to find them all (tell them there’s 10 of each color so they can count to see if they’re missing any themselves). When finished, have them try it again to see if they can beat their time.
Puzzle Piece Hunt: Hide all the pieces of a wooden board puzzle and have your child search for them – returning each piece to the board as they go. This game gets them moving, and their brain working at the same time, and kids love having a goal to complete.
ABC Hunt: Have your kids go around the house with a basket, collecting items that start with each letter of the alphabet (A for apple, B for Barbie, C for Crayola, etc) – give them a checklist to mark off each one as they go. Time them so they get moving!
Bubbles! We’ve never met a child that doesn’t get excited about bubbles. Blow some with a wand and challenge your kids to pop them all before they touch the ground, prompting lots of jumping and diving.
Parachute: Grab a bed sheet and get your whole family involved – everyone taking a side and rapidly moving your arms up and down. Put some small balls or balloons on top and try and fling them off. Also, if possible, take turns crawling under and out of the parachute while others make waves with the parachute above you. Kids love this one!
Musical Letters: Make pieces of paper with big letters on them and spread them around the room. Play some music while they dance and then stop it and call out one of the letters. They have to immediately find the letter and sit down on it. If they pick the wrong one, have them do 15 jumping jacks (or whatever age appropriate movement you decide). Scale this activity to fit the level of your child – use colors, numbers or sight words to make it easier or harder.
Freeze Dance: Add-in a game to your dance party where one person stops the music and everyone else must instantly freeze. If you catch someone moving, they’re out (or just have them do some jumping jacks). The last one standing (or dancing in this case), wins.
At Home Physical Activities for Grades 3rd-6th
Balloon Paddle Ball: Using an object, such as a fly swatter, tennis/badminton racket, paper plate, over-sized popsicle stick, paint stir stick, spatula, plastic spoon, your hand or the back of your hand, etc. Try to balance a balloon on the object. Have your kids try to keep their balloon on their "paddle" (object) as they navigate through obstacles or run around the house.
Balloon Volleyball: Make a “net” by tying a piece of string between 2 chairs and then have your child hit a balloon back and forth by running from one side to the other, trying to keep it off the floor. If you have 2 or more kids, have them hit it over the net as many times as they can without it touching the ground.
Balloon Croquet/Balloon Golf: Make your own indoor course by using chairs, toilet paper rolls, pieces of construction paper, etc. Amp up the activity by writing active tasks on each “tunnel" or "hole." When your balloon touches, makes it through or in “do 15 jumping jacks as fast as you can” or “go run up and down the stairs 2 times.”
Airplane Landing: Make paper airplanes and throw them. BUT, you have to collect it and bring it back to the start line without walking – this could be running, hopping, skipping, twirling, crawling…let them get creative!
Flash Light Scavenger Hunt: If you have a room that can get sufficiently dark by turning off the lights and closing the blinds, send your kids on a Flash Light Scavenger Hunt where they have to find certain hidden items in the dark using a flashlight. If the weather is warm enough you can do this at night.
In-Home Basketball: Grab some laundry baskets,, buckets, etc. and place them on the floor, stairs or hang from a door handle or hook. Make your own house friendly balls using a wad of paper, bean bags, soft toys or rolled-up socks. Play a game of horse or see who can make the farthest shot. Set-up lines of tape to see how many shots they can make from each one. Or, set a timer for 1 minute and challenge them to make as many baskets as they can (running to retrieve the ball after each missed shot!).
Jumping Limbo: Do the Limbo in reverse: instead of going under, have your kids jump over! Using something flexible like a stretchy exercise band, crepe paper or jump rope, have 2 people hold it (or attach it to something on one side) and start it on the ground. Have your kids run in a circle and then jump over it. After a few successful jumps, raise it an inch or two. Keep raising it until they can’t jump any higher!
At Home Physical Activities for Grades K-6th
Create a Race-Car Track: Use low-tack painter’s tape to make a huge road system for your child's toy cars. Think outside the box and have the track scale furniture and other obstacles (just make sure it’s something you don’t mind toy vehicles being “driven” over). The key to making it active is to make it large-scale, so they are engaging their core muscles while crawling all over.
Don’t Let The Balloon Touch The Ground: This is the classic game that kids fall for every time. The rules are simple – hit the balloon up in the air but don’t let it touch the ground. To make it more challenging for older kids, have them juggle more than 1 balloon, or keep one hand behind their back. Time them to see how long they can do it for. If you have multiple kids, have them count how many times they can hit it back and forth, then see if they can beat their time!
Penguin Waddle: Place a balloon between your child’s knees and have them waddle across the room without dropping it. Make it more challenging for older kids by having them go around a few obstacles. If they drop it, they have to go back to the start.
Ping Pong Ball Catch: Using a plastic/paper cup and a few ping pong balls (or any small object that will fit in the cup), have your kids toss the ball to a partner and try and catch it in the cup. Start out close together and then keep taking a step backwards to increase the challenge. For a single-player, they can simply throw the ball in the air and try and catch it.
Crab Walk: Teach your child how to do the crab walk, then see how fast they can scurry across the room. Have races with siblings (or yourself!) and then increase the level of difficulty by having them balance a stuffed animal on their stomach. If it falls, they have to scramble back to the beginning and start again!
Cotton-Ball Crawl: Try moving a pile of cotton balls from one room or spot to another by using a spoon. The feather-weight cotton balls make it easy to fly off if they don’t balance it just right!
Target Practice: Set up some targets (empty water bottles or paper towel rolls work great) and have your kids try and knock them down with Nerf guns or throwing soft objects. The exercise comes in when they have to keep going back and forth between retrieving their objects and the start line.
Mission Impossible Obstacle Maze: Using either Crepe Paper or Flag Tape (held in place with Painter’s Tape), create an intricate maze in a hallway for your kids to navigate their bodies through. Put the tape up high and down low, forcing them to step over and crawl under at various points. The only problem with this one is that once you make it, your kids will constantly be begging you to make another! (You can also use yarn)
In-Home Basketball: Grab some laundry baskets,, buckets, etc. and place them on the floor, stairs or hang from a door handle or hook. Make your own house friendly balls using a wad of paper, bean bags, soft toys or rolled-up socks. Play a game of horse or see who can make the farthest shot. Set-up lines of tape to see how many shots they can make from each one. Or, set a timer for 1 minute and challenge them to make as many baskets as they can (running to retrieve the ball after each missed shot!).
Figure Skating: Clear an area on your floor and pretend you’re gliding across the ice. There’s several fun ways to make it feel as real as possible: Use dryer sheets, they provide just the right amount of slide and won’t scratch your floors! You can also use paper plates, just step on them with your bare feet (they’ll “stick” better) and then slide away. Or, put a pair of wool-like mittens on your feet or old tissue boxes (kids can simply place their feet through the opening).
Bowling: Set up your bowling “lane” with some painter’s tape and use plastic bottles or cups for pins. Use any type of ball to bowl, attempting to knock down as many pins as possible. Keep track of the score, or simply aim to knock them all down in one turn. Consider creating a plastic cup pyramid to knock down, this will up the fun-factor even more.
Soccer: Bring outdoor nets inside, or set up a goal using 2 cones (or plastic cups), a chair (score by getting it through the legs) or a simple piece of tape. Use any soft ball.
Miniature Golf: Tape some plastic cups lying on their side to the ground, or create tunnels with pieces of construction paper. If you don’t have putters, use long rolls of wrapping paper, hockey sticks, pool noodles, etc.
Egg ‘n’ Spoon Race: Grab a spoon and any small round object that will fit on top (or if you’re brave and have easy-to-clean floors, go ahead and use a real egg!). Create a course for your child to navigate through and see if they can do it without dropping the "egg" off the spoon. Once they’ve got the hang of it, go for speed!
“Potato Sack” Race: Using pillow cases, have your kids step in and hold it up around their waist, then hop to the finish line.
3-Legged Race: Tie your kids’ ankles together with something soft and stretchy, like a long sock or bandage wrap. Now they’ll have to work as a team to coordinate their movements to get from point A to point B.
Movement Charades: Pretend to be your favorite animal, superhero or sports player by imitating their signature moves (no sounds allowed!). The rest of the players try and guess who they are – the first one to do so correctly, gets a point. If your kids have trouble thinking on the spot, write down some suggestions and place them in a hat to draw from when it’s their turn
Snowball Fight: Create an indoor snow fight by creating your own snowballs with scrunched up pieces of newspaper, or buy a fun indoor snowball fight kit. Make your own fort to take cover in between throws.
The above ideas were acquired from: https://whatmomslove.com/kids/active-indoor-games-activities-for-kids-to-burn-energy/
Additional Ideas:
Build a fort
Set up a Relay Race
Build an Obstacle Course
Create targets to knock down by throwing or kicking a ball
Create a game outside using sidewalk chalk
Play games on the trampoline
Watch dude perfect on youtube and then create your own dude perfect video
Flip a Coin Fitness - Assign exercises to heads and tails. Example: Heads = 10 Jumping Jacks, Tails = 10 Pushups
Deck of Cards Workout - Assign exercises to cards. Example using Face Cards: 7 Hearts = 7 Squats, 4 Spades = 4 Burpees, etc.
Chop Stick Race: Who can get the most Kix (or other round cereal) from one bowl to the other using only chopsticks? Set the egg timer for a minute!
Keep ‘Em Up: Can your kiddo keep a balloon (or two) in the air for a minute? Using only one hand? Using no hands (blow on it)?
Blue Moves: Stack 30-ish red cups on top of one blue cup. Have players rotate through all the cups until blue is on top.
Cookie Face: Place a cookie on each player’s forehead. Who can move the cookie to their mouth without using their hands first/fastest?
Bottle to Bottle: Fill one 2-Liter bottle with anything — pasta, rice, marbles, cereal, mini-marshmallows, etc. Players must try to transfer one bottle’s contents into another bottle. Whoever can transfer the most within the minute will win. Trust us: There will be a ton of spillage, so avoid liquid.
Roll-On, Buddy: Try to roll a potato, sweet potato or onion across the floor from one side of the room to the other.. using only your nose.
Human Ring Toss: Gather up hula hoops from the garage and borrow from friends and family. Pair-off players and have one play the human post while the other attempts to toss the hula hoops onto them. Who can collect the most?
Nose Mover: Using only their nose (and maybe a bit of peanut butter or Vaseline on the tip), how many cotton balls can you move from one bowl to the other?
For Whom the (Jingle) Bell Tolls: Fill and seal five boxes with an ascending numbers of jingle bells. (ex. One bell in one box, two bells in another, etc.) Players have to shake the boxes and jingle the bells and place the boxes in order of how many bells they think are in each box.
Faster than Egyptians: Partners get a stack of 36 plastic cups. They have one minute to build a pyramid and then break it back down and re-stack the cups. Fun fact: This is actually harder with partners.
Blown Away: Stack those cups back into a pyramid. During a player’s turn, blow up a balloon, aim it at the pyramid and then let it go. How may cups did you knock over? Keep going until the minute is up.
It’s Gonna Get Dicey: Have players hold a Popsicle stick in their mouths and try to stack and balance five dice on the end of the stick. Whomever can stack all five dice and hold them there for three seconds wins the game. Otherwise, whoever managed to get the most stacked is the winner.
Junk in the Trunk: Players have a tissue box tied to their lower backs. Inside is 6 ping-pong balls. They have one minute to empty their boxes without using their hands.
Thar She Blows!: Line up plastic cups from one end of the table to the other and fill them to the brim with water. Float a ping pong ball in the first cup. You have one minute to blow your ball across the cups to the other side of the table. If your ball falls onto the table, you have to start over.
Look, Ma, No Fingers: Have players wear oven mitts and unwrap candy. Whoever can unwrap the most candy in a minute is the winner.
Ping Pong Toss: Collect a few egg cartons, cut off the tops and tape them together to form a giant grid of divots. Players have a minute to see how many ping pong balls they can bounce into the egg cups.
Cotton Ball Scoop: Sprinkle cotton balls on a table around a centrally located bowl. Give a player a spoon and blindfold them. They have a minute to find cotton balls and put them in the bowl.
The Paper Bag Game: Place a brown paper lunch or grocery bag opened up on the floor — One for each player. When the clock starts, players must squat down, bite onto the paper bag and pick it up without touching the floor. Once they’re standing, they tear off the part of the bag that their lips touched, place it back on the floor and start over. This, of course, gets harder as the bag gets shorter.
Less-Violent Fruit Ninja: Let your kids chuck playing cards into a halved watermelon for one minute. Winner can either be: Whoever got the most cards stuck or whomever has the highest total when you add up the value of the stuck cards.
Save the Joker: Place a stack of cards (with the joker on the bottom) atop a container. Each player has a minute to blow away the rest of the stack and leave just the joker remaining. If they lose the joker, they lose the game.
One-handed Bracelet: Everyone has one minute to thread Cheerios or Fruit Loops onto a pipe cleaner using only one hand. Next, can they fasten it around their wrist?
Silly Elephants on Parade: Line up water bottles in a long row. Next, put a tennis ball in the toe of a pair of pantyhose, then pull the waist over the player’s head. The player must walk down the line swinging their head (and, thus, the ball) attempting to knock over as many bottles as possible.
Tallest Tower: How many pennies/cereal pieces can you stack in one minute, using only one hand? Tallest tower wins. (Too easy? Make bigger kids and grown-ups use their less dominant hand.)
A Penny Earned: Place one penny in each toe of a pair of pantyhose, then have the player wear the hose on their arms like sleeves. They have one minute to get the hose off and retrieve the pennies.
Tallest Tower: Given 20 empty cans and 4-6 paper plates each, who has the tallest tower at the end of a minute?
Cereal Scramble: Cut the front of a cereal box into 14 squares. Give each player a minute to reassemble the front of their box.
Marshmallow Toss: Giant Marshmallows tossed into tiny cups. Partners 4-ish feet apart. Who can catch the most in a minute?
Sketti Scoop: With a piece of uncooked spaghetti in their mouths, kiddos have one minute to thread five pieces of penne pasta onto their spaghetti stick.
Mummify Me: Players pair off and have a minute to wrap their partners in toilet paper. The team with the best coverage wins.
Apple Stack: Allot five apples per player and give them a minute to see if they can get all five of the lumpy fruits stacked on top of each other.
Kid Pong: For a slightly easier game, line up six cups for each player and give them each six ping pong balls. Give everyone a minute to get all six balls into their cups.
Two-Man Ping Pong B-Ball: Use a small trash can as the “basket.” Give one player an allotted number of ping pong balls and another player a clipboard. Player 1 must bounce each ping pong ball off Player 2’s backboard (the clipboard) and into the basket. Player 2 can help their partner by moving around to “catch” the ball on the clipboard and help aim the bounce in the right direction.
The above ideas were acquired from: https://www.scarymommy.com/minute-to-win-it-games-for-kids/
FITNESS GRAM PACER TESTS:
PACER TEST: 15 Meter https://youtu.be/XL-IPaYVcUc
PACER TEST: 20 Meter https://youtu.be/pP4eIcwgQbk
PUSH UP TEST: https://youtu.be/bpfPe5OvSH4
CURL UP TEST: https://youtu.be/RW6OssVmJBI
Coach Meger Fitness Games:
Main Site: https://coachmeger.com/
Health: https://www.youtube.com/channel/UCOg8vHlLYShTjR1OpfvX1bw/playlists?shelf_id=2&view=50&sort=dd
4 Minute Dance Tabata Workout (Fortnite Fitness): https://www.youtube.com/watch?v=4v6Zcc1_tR0
Spark P.E.:
Main Site: https://sparkpe.org/
Dance K-2: https://www.youtube.com/playlist?list=PL82DMmW0FdfGkOvsmWM7Et_RiWjsyTEYp
Dance 3-5: https://www.youtube.com/watch?v=dT00lVTDNTY&feature=youtu.be
"Would You Rather" Fitness:
https://www.youtube.com/playlist?list=PLOd6e-UwlLo1RnCPCx3VzyS80UgCkJIjN
https://www.youtube.com/watch?v=1HuFAkhPeKQ&list=PLOd6e-UwlLo1RnCPCx3VzyS80UgCkJIjN&index=10&t=1s
https://www.youtube.com/watch?v=hm74B5VW-cs&list=PLOd6e-UwlLo1RnCPCx3VzyS80UgCkJIjN&index=10
https://www.youtube.com/watch?v=u8IZfNrA17w&list=PLOd6e-UwlLo1RnCPCx3VzyS80UgCkJIjN&index=12
https://www.youtube.com/playlist?list=PL8NnJIpJ_xqqwmg5tkA4aq6KCYfguVNel
Virtual PE Resources to Keep Kids Moving
Active Home - OPEN (Online Physical Education Network)
Shape America
Koo Koo Kanga Roo
The PE Specialist
Sworkit
Fitness Blender (YouTube Channel)
P.E. With Joe
Phys. Ed. Review
P.E. Central
NFL Play 60 (Android and Apple): Physical activity breaks at-home to help get 60 minutes or more of physical activity a day.
Habitz (Apple): Helps children develop healthier habits.
Swork-It-Kids (Android): Strength, agility, flexibility and balance exercises
Sweat Deck (Apple): Teaches students healthy habits, user-friendly, made for elementary school students
J & J Official 7 Minute Workout (Android and Apple): 7 minute non stop workout to increase heartrate
GoNoodle Kids (Android and Apple): Take GoNoodle on the move
7-Minute Workouts for Kids (Apple): 12 simple exercises that get kids active working with strength, endurance, flexibility
Down Dog (Android and Apple): Yoga app with full instructions and randomized workouts
Skipping Skills (Apple): Rope Jumping app, with 6 skill levels
Daily Workouts (Android and Apple): Helps students develop technique
Random Workout Builder (Apple): Designed for more experience students; cardio, body-weight, free weight, and machine workouts included in the app to increase fitness and strength
Interval Timer—HITT Workouts (Android and Apple): For High Intensity workouts and can adjust rest lengths allowing the app to keep track of the time