Get ‘em Moving! Big Body Activities for Every Space.
Sometimes your kids need to move in a big way. Young children need movement not just to burn energy, but to build coordination, confidence, and focus. These big body (gross motor) activities support physical development, coordination, and self-regulation — even when space is limited. I’ve also tried to make these options as low-effort for adults as possible, at least after setup.
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Outside
Rocks and a Dump Truck
Kids love to collect, haul, and dump things! Give them a dump truck and a pile of rocks (or other safe, heavy-ish materials), and they’ll push it around, unload, and start all over again — working muscles, balance, and focus.
Sand and Dump Truck
If you have a sand box, even better. Pushing a truck through sand adds resistance and really gets those big muscles working.
Climbing
Look for safe climbing options like a sturdy tree, climbing dome, playset, or even an obstacle course strung between two trees. Climbing challenges balance, grip strength, and courage!
Running
Have kids race each other, run timed laps, or create a DIY track in your yard with chalk or cones.
Throwing
Tie a hula hoop to a tree as a target, or use tape to create a bullseye on a fence. They can also play catch (traditional or velcro), basketball and corn hole - all great for arm strength and hand-eye coordination.
Hitting/Kicking
T-ball, punching bag, and soccer are all great ways to channel big energy.
These bouncy balls with handles are perfect for hopping around the yard (and can work indoors if you’ve got the space).
Believe it or not competitive jump rope exists - I actually used to compete when I was in high school! It is so much fun and uses a ton of energy. If your kids want to learn some basic moves, check out jumpers like Tori Boggs, websites like The Tricktionary or google beginner jump rope tricks.
Indoors (with a good amount of space)
Perfect for kids 1–4. These simple climbing structures offer a safe space to climb, slide, and explore. Most can also be configured in different ways to provide variety.
If you have the room, this can be a great option. Pull-up bars, monkey bars, rings, ladders — all great for building strength and satisfying kids' need to climb, hang, and flip.
Stepping Stones and Balance Beam
Use stepping stones and/or a soft foam beam or even painter’s tape and cushions to create an indoor “floor is lava” course. Great for balance, hopping, and imaginative play.
Tunnel Play
Pop-up tunnels, some cushions, or a few cardboard boxes can become a crawling course. Crawling is great for cross-lateral movement and core strength.
Sensory Swing
If you can install a ceiling hook or use a doorway support bar, a sensory swing can be a game-changer. These stretchy or hammock-style swings provide deep pressure and vestibular input, which helps kids regulate their bodies and emotions. They can swing, spin, or simply cocoon inside — great for movement and calming.
Indoor (with limited space)
Dance Party
No prep required! Just turn on some music and let the kids go wild. Here is my favorite playlist. Kids also get excited if an adult or older sibling gets involved. It’s even more fun when a grown-up or older sibling joins in. Want to up the fun? Add scarves or instruments!
Yoga
There are so many great kid-friendly yoga videos out there. A favorite in our house is Cosmic Kids Yoga! She has so many yoga adventures. If you want to avoid screens, you can use yoga cards/dice.
Animal Walks
No equipment needed — just imagination. Kids can crab walk, bear crawl, hop like a frog, or slither like a snake down the hallway. Great for using muscles in different ways and burning energy fast.
For a little variety, use cards like these and tape them on walls around your house. You can give your child a sand timer and challenge him to go find all of the cards you have placed around then house and do each action for 1 minute.
A little help from screens
(Look away Montessori purists!)
We try to limit screens in our home, but there are a few exceptions when movement and engagement outweigh the downsides. These interactive games and apps encourage big body movement — and they’re especially useful on rainy days or when you need a change of pace.
These games require a Nintendo Switch, but they really do get kids moving. Switch Sports includes multiplayer games like tennis and bowling for a social, active experience. My son has rediscovered the joy of Ring Fit and has been running, squatting, and crunching to his heart’s content.
Workout Videos
Apps and websites like Sworkit Kids and Cosmic Kids Yoga offer guided workouts that help kids move, stretch, and burn energy in a fun and structured way - without needing much space or equipment - just a workout mat!
You can never have too many tools in your parenting tool belt. Whether you're trying to make dinner, answer an email, or just keep your sanity intact, having a few solid movement ideas in your back pocket can make a big difference.
I hope this post gives you some breathing room — and your kids, a good way to burn that energy. Let me know if there are any of your favorites I forgot!
