Is your child barely getting off the couch? Many parents wonder how much activity their child really needs, or how to encourage healthy movement when their child is constantly on a screen or struggling with energy, motivation, or coordination.
I’m Lisa Tarr, a pediatric physical therapist and the CEO and founder of First Steps Pediatric Therapy. Today, I want to talk about how to get your kids moving—whether you have a neurotypical child or one with identified motor delays such as ADHD, ASD, or other neurological differences.
First Steps helps children with sensory sensitivities, motor planning challenges, poor spatial awareness, difficulty transitioning between tasks, and more. Whether your child is clumsy, hesitant, or constantly on the move, we’re here to help. We’ll break things down by age group so you can find simple, practical ways to support your child’s movement needs.
Why Physical Activity Matters for Your Child’s Health
Movement helps build strength, coordination, emotional regulation, and language development; and it’s essential for every child, no matter their ability level. In early childhood, movement lays the foundation for learning and social development. For older kids, it promotes self-confidence, builds peer relationships, and even supports academic success.
Physical activity also boosts focus and mood, supports better sleep, and encourages a healthy relationship with the body. Movement is not only beneficial for physical health, it’s also key to mental and emotional well-being.
And movement doesn’t have to be complicated. Small, consistent activities done throughout the day can have a big impact on your child’s development.
Activities for Toddlers and Preschoolers (Ages 2–4)
For kids ages two to four, we want to build strength, coordination, and foundational motor skills. These early years are when body awareness, emotional regulation, and language skills begin to form. Movement supports all of that.
Some of my favorite activities for this age group include bubble play, which is clapping, stomping, jumping, popping bubbles, and running around outside. It’s one of my favorite summer activities! For sensory seekers, tools like mini trampolines, therapy balls, peanut balls, tunnels, or forts are great for providing deep pressure and body input.
Year-round, you can also include purposeful movement through chores. Try shortening a Swiffer mop so your toddler can follow you around and help clean. Outdoor time like water play, park visits, swings, and slides, is also fantastic. And for indoor movement, try dancing to your child’s favorite movie soundtrack or playing freeze dance. For cautious movers, kids’ yoga is a great, gentle way to build confidence.
Helping Elementary School Kids Move (Ages 5–11)
Once your child is in elementary school, movement plays an important role in building confidence, developing coordination, and supporting peer relationships. For neurodiverse kids, including those with ADHD or ASD, functional movement supports learning, attention, and emotional resilience.
We help kids with motor coordination delays, social anxiety, and screen time dependence build confidence and body awareness. Some children also need support to feel confident in group activities, sports, or other social settings—and we’re here to help them thrive.
At home, try short “power breaks” or brain breaks. For example, have them do jumping jacks, wall pushes, or see how many sit-ups they can do in one minute. Turn chores into fun competitions like “beat the clock” to empty the trash or clean up socks. Outside the home, structured activities like martial arts, swimming, dance, or nature walks are wonderful for both movement and social connection.
Boosting Motivation Through Movement and Routine
To keep your child engaged, try movement rewards. Get your child to move first, then they can earn screen time. Build short bursts of movement into your daily rhythm, like five minutes of jumping or dancing between homework tasks.
Family movement is another great motivator. Go for evening walks, bike rides, or plan a visit to the playground with a friend. Letting your child choose the activity gives them a sense of control and increases their buy-in.
The key is to make movement enjoyable and stress-free. Children are more likely to participate and stick with it when they feel like they have a choice and when the activity includes people they love.
Supporting Preteens and Teens Through Movement
The preteen and teen years can be especially tricky. Puberty brings body changes, body image issues, dips in motivation, and increased stress. Teens may also experience coordination difficulties, academic fatigue, social withdrawal, and excessive screen use.
Movement needs vary widely during this stage. For some kids, social challenges or bullying in sports can decrease their willingness to participate. Others may need a safe, non-judgmental way to stay active that aligns with their personality and preferences.
Start with low-pressure options like family walks, which are a great chance to connect without screens. Even if teens don’t want to talk, walking together creates space for natural connection. Parent-child movement challenges (like hula hoop contests or jump rope races) can also be fun, especially when kids discover they can beat you at something!
Tools and Ideas for Independent Teen Movement
For teens who prefer independence, try fitness apps or YouTube workout videos they can follow on their own. Strength-based activities like yoga or resistance bands are also helpful and can be done privately at home.
Encourage structured extracurriculars like dance, martial arts, or track. Not every teen is a team-sport athlete, but even simple activities like running or walking the mall with a friend can help build movement into their routine.
Physical activity supports teens’ mental health, builds confidence, improves sleep, and helps with emotional regulation. Movement also strengthens your connection with them—even when they pretend not to want it.
Reach Out If You Need Help Supporting Your Child
If you feel like your child needs extra support, we’re here to help. Feel free to call or text us at (720) 989-0179. You can contact us to schedule a free evaluation or set up a 15-minute screening with a licensed therapist to ask questions before committing to therapy.