Beating the Winter Blues

Written by Gillian Jones, OTR/L

Does your child have “cabin fever” during the winter months? You’re not alone! Wintertime presents unique challenges for caregivers and children alike—cold temperatures and snowy weather limit the types of outdoor play opportunities that allow children to burn off their extra energy.

Movement opportunities, no matter the time of year, are necessary throughout a child’s day. In fact, the Centers for Disease Control and Prevention identifies that children ages 6 and up need at least 60 minutes of movement a day for the benefit of their mental and physical well-being.

As occupational therapists, we know how important movement and play are for helping kids stay focused and feel more in control of their emotions and energy. Simple, predictable movements can help kids calm down and feel organized, while faster, high-energy activities can wake up their minds and grab their attention.

To help families beat the “winter blues,” we’ve compiled a list of indoor-friendly movement activities that you and your child can enjoy together!

• Dance together for short bursts of aerobic activity: Try a freeze dance or similar quick activity.
• Build an indoor obstacle course: Use cushions, blankets, and other household objects. For an added challenge, see if they can move from object to object without touching the ground.
• Create an indoor scavenger hunt: Give your children a list of colors, letters, or other criteria. See if they can find objects that match the list—for example, something that matches each color or starts with each letter of the alphabet.
• Play hide-and-seek or hot-and-cold: Take turns hiding and finding each other. If it’s safest for your child to remain in your line of sight, try a variation where ‘hot’ or ‘cold’ hints help each other find a hidden item.
• Make activity dice or a spinner: Modify a cardboard box or an old board game spinner by writing different movement activities on each side. Animal walks (crab, bear, penguin, bunny) are always a hit! For teens, include workout movements and play a family workout game.
• Jump and crash into a soft pile: Create a pile of pillows, blankets, beanbags, or stuffed animals and let your child jump away!
• Play with balloons: Use balloons for versatile indoor movement breaks. Play “don’t let the balloon touch the ground,” balloon volleyball, or balloon basketball.
• Toss a soft object for an indoor game of catch: If throwing a ball inside is a safety concern, use a rolled-up pair of soft socks instead. Keep tosses slow and rhythmic for sensory organizing.
• Get kids involved in household chores: Encourage physical activities like pushing a full laundry basket, carrying shopping bags, vacuuming, or sorting laundry.
• Act out stories while reading: Create movements for the story’s actions or act out the plot together. This provides movement input while also supporting reading comprehension.
• Explore free or low-cost local resources: Visit public libraries, the Science Center, Missouri History Museum, and Magic House/MADE for Kids (free the third Friday of every month from 5-8 p.m.) for hands-on events and exhibits that encourage active family engagement.
• Sign up for team sports if kids are interested: For older kids, consider the Boys and Girls Club—annual memberships are reasonably priced at $25 per year.

Winter doesn’t have to mean restless days stuck inside. With a little creativity, you can help your child stay active, engaged, and happy all season long!