Staying Healthy with Movement

Julienne Kawai
Feb 19
3 min read

How can we help our kids—and ourselves—stay healthy when we’re not feeling motivated? Winter can be tough; it’s cold outside, we’re spending more time indoors, and it often takes extra motivation to stay active and maintain healthy eating habits.

Today, let's focus on one key component of good health: MOVEMENT

The Power of Movement

Our bodies are designed for movement. Think back to the days of our hunter-gatherer ancestors—no one was lounging on the couch eating chips in front of the TV (though they might have if that was an option!). They were constantly on the move, hunting, gathering food, and ensuring their survival. We may not need to hunt for our meals today, but our bodies still crave movement.

Did you know that our brains benefit just as much as our bodies from exercise?

Here are a few of the many ways physical activity boosts brain health:

Increased blood flow to the brain, which helps create new brain cells (neurogenesis)
Enhanced connections between neurons (synaptogenesis)
A boost in "feel-good" chemicals like dopamine and endorphins, which reduce stress and anxiety while improving overall well-being
Improved memory, attention, reasoning, and problem-solving skills

How Much Movement is Enough?

Kids ages 6 and up should aim for at least 60 minutes of physical activity every day.

This can include sports, gym class, or any form of movement they enjoy. But on the days without structured exercise, are they getting enough to keep their brains and bodies in peak condition?

If your child isn’t a fan of exercise or if you’ve fallen off the movement wagon, don’t worry! There are plenty of fun ways to stay active indoors, if heading outside for a brisk walk or running around the park isn’t an option.

Indoor Activities to Keep Kids Moving

Don’t let being stuck inside stop you from staying active! Whether you live in a small apartment or a spacious house, there are simple ways to get moving in any space.

1. Dance Party:Turn up your favorite tunes and have a family dance-off! Take turns playing songs, showing off your best moves, and having fun. Dance isn’t just a great workout for the body; it also strengthens brain areas involved in processing speed, working memory, and long-term memory.

2. Play Catch or Koosh Ball:You don’t need a big backyard to play a game of catch. Try using a soft ball or a Koosh ball indoors, or set up a mini game of pickleball or table tennis on the dining room table! (Yes, you may have to chase a few stray balls, but it’s all part of the fun and exercise.)

3. Build an Obstacle Course:Let your kids get creative by building an obstacle course using pillows, blankets, and chairs (or whatever works in your space). Time them as they race through the course and see who can complete it the fastest while maintaining accuracy. Be sure to get their input on what they activities are at each obstacle. Hop on it? Run around it? Go under it? Think variety to make it more interesting. And don’t forget to make cleanup part of the challenge!

4. Add-on Moves Game:This fun game is perfect for a group! Everyone stands in a circle, and the first person creates a movement (like jumping, spinning, or clapping). The next person repeats that move and adds their own, and so on. As the game progresses, it becomes like a mini-choreography routine. It’s not only a great way to get moving, but it also builds memory skills!

5. Mini Trampoline Fun:If you have a mini trampoline, encourage your kids to jump, bounce, and get their energy out. Pair it with music for a fun workout that helps burn off stress and all that pent-up energy from a day of sitting in class.