Beating the Winter Slump: Keeping Kids Active When It’s Cold Outside

Winter in Illinois has a way of shrinking our world. Shorter days, icy sidewalks, and freezing temperatures often mean more time indoors - and less movement - for kids. While cozy days have their place, consistent movement is essential for children’s physical, emotional, and developmental health, especially during the winter months. 

At our clinic, we see firsthand how movement supports regulation, learning, and confidence. The good news? Staying active in winter doesn’t require fancy equipment or perfect weather - just a little creativity and intention. 

Why Movement Matters - Especially in Winter 

Movement is more than “burning energy.” For children, it plays a critical role in: 

• Building strength and coordination 

• Activities like jumping, crawling, and climbing support muscle development, balance, and body awareness. 

• Supporting attention and learning 

• Movement helps activate the brain - improving focus, problem-solving, and readiness for learning. 

• Regulating emotions and behavior 

• Physical activity can reduce stress, improve mood, and help kids manage big feelings. 

• Maintaining routines and sleep 

• When kids move their bodies during the day, they often sleep better and handle transitions more smoothly. 

When winter limits outdoor play, kids may get fewer opportunities for the sensory input their bodies need. That’s why intentional movement indoors becomes so important. 

Simple, Actionable Ways to Keep Kids Moving Indoors 

Here are practical, therapy-informed ideas you can use at home - even on the coldest days: 

1. Create an Indoor Movement Circuit

Set up a simple obstacle course using pillows, chairs, and tape: 

• Crawl under tables 
• Jump between taped “lily pads” 

• Balance along a line on the floor 

• Toss a soft ball into a laundry basket 

This supports strength, coordination, and motor planning - and feels like playing. 

2. Build MovementintoDaily Routines 

Short bursts of movement throughout the day can be just as effective as long play sessions: 

• Wall push-ups before homework 

• Animal walks to the bathroom or bedroom 

• Stretching or yoga poses before bedtime 

Consistency matters more than duration. 

3. Use Music to Motivate Movement

Turn on music and invite: 

• Freeze dance 

• Follow-the-leader movements 

• Rhythm-based clapping or marching 

Music adds structure and helps with timing, coordination, and engagement. 

4. Encourage Heavy Work Activities

“Heavy work” provides deep muscle input that can be especially regulating: 

• Carrying groceries or laundry 

• Pushing a loaded laundry basket 

• Building with large blocks or cushions 

These activities can help kids feel calmer and more organized in their bodies. 

5. Get Outside-When It’s Safe 

Even in cold weather, short outdoor play can be beneficial: 

• A quick walk around the block 

• Snow play, shoveling, or building 

• Nature scavenger hunts 

Dress warmly, keep it brief, and focus on fun rather than endurance. 

 A Gentle Reminder 

Winter won’t last forever - but supporting movement now can make these months healthier, happier, and more manageable for your child. Small changes add up, and playful movement can become a bright spot in even the coldest season. 

If you’d like more personalized ideas or support, our team is always here to help!