Picture this: It’s 3 PM, your child has been glued to their screen learning all day and suddenly they’re bouncing off the walls with pent-up energy. Sound familiar? You’re not alone. In today’s digital age, where learning happens behind screens and outdoor time competes with infinite entertainment options, getting kids to burn energy has become both more challenging and more critical than ever.
As parents and educators, we’ve learned that structured physical activity isn’t just about tiring kids out – it’s about setting them up for academic success, emotional well-being and lifelong healthy habits. Research consistently shows that physically active students demonstrate better grades, improved concentration and enhanced behaviour. But let’s be honest: the real magic happens when kids don’t even realise they’re exercising because they’re having too much fun.
The digital age challenge
As education evolves, with forward-thinking institutions like Think Digital Academy leading the way in virtual learning, parents face new challenges in ensuring children maintain active lifestyles. While painting and drawing are often encouraged for younger children, their therapeutic effects for teenagers are often overlooked, the same principle applies to physical activity. We sometimes underestimate how much our digitally-native kids crave and need physical movement.
The solution isn’t to fight technology but to balance it. When kids spend hours engaged in high-quality online education, they need equally engaging physical activities to complement their learning. The exercises below provide that balance; they’re fun enough to compete with screens, yet structured enough to provide real benefits.
Why energy-burning exercises matter more than you think
Before we dive into the fun stuff, let’s talk about why this matters. Studies reveal that children who engage in extracurricular activities show improvement in educational outcomes, such as subject grades, reading and maths. But the benefits extend far beyond academics. Physical activity helps children develop social skills, builds self-esteem and provides a healthy outlet for stress and anxiety.
For families navigating online education – whether through innovative platforms like Think Digital Academy or traditional remote learning, incorporating regular physical activity becomes even more essential. When kids spend hours in virtual classrooms, their bodies crave movement and their minds need the reset that only physical activity can provide.
10 Energy-busting exercises that kids actually want to do
1. Dance party madness
Transform your living room into a concert venue and let loose! Create playlists featuring your kids’ favourite songs and have impromptu dance-offs. Dancing provides a full-body workout while boosting confidence and self-expression. Pro tip: Let kids take turns being the DJ – they’ll love the control and you’ll discover their latest musical obsessions.
2. Simon says supercharged
This classic game gets a high-energy makeover when you add challenging movements. Instead of simple commands, try “Simon says do 20 jumping jacks” or “Simon says crab walk to the kitchen.” The beauty of this game is that it combines physical activity with listening skills and quick decision-making.
3. Indoor obstacle course
Use furniture, pillows and household items to create an adventure course. Set up stations where kids crawl under tables, hop over cushions, balance on tape lines, and do jumping jacks at checkpoints. Change the layout weekly to keep it fresh and exciting.
4. Freeze tag with a twist
Add specific “freeze” poses like warrior pose, tree pose or even silly positions like “pretend you’re a robot.” When players get tagged, they must hold their freeze position until another player frees them. This adds balance and strength challenges to the traditional running game.
5. Animal movement circuit
Channel kids’ love of animals with movements that mimic their favourites: bear crawls, frog jumps, bunny hops, snake slithers and crab walks. Create animal adventure stories that require different movements as you “travel through the jungle” or “explore the barnyard.”
6. Balloon keep-up challenge
This deceptively simple game requires constant movement, quick reflexes, and coordination. Add multiple balloons, introduce rules (like only using elbows or feet) or create team challenges. It’s perfect for indoor play and guaranteed to get hearts pumping.
7. Hopscotch revolution
Move beyond traditional hopscotch by creating elaborate chalk designs on driveways or using tape indoors. Add math problems, letters or action commands to each square. Create different themed versions: space hopscotch, jungle hopscotch or even educational hopscotch with vocabulary words.
8. Scavenger hunt sprints
Design treasure hunts that require running, jumping, crawling and climbing to reach clues. Hide items throughout your house or garden and include physical challenges at each location. For example: “Do 15 jumping jacks, then look under the blue chair for your next clue.”
9. Martial arts basics
Introduce simple karate, taekwondo or yoga moves. Kids love learning “real” techniques and these activities build discipline alongside physical strength. Focus on basic kicks, punches and stances, emphasising control and form over power.
10. Red light, green light variations
Expand this classic by adding “yellow light” (slow motion), “purple light” (hop on one foot), or “blue light” (move backward). Each colour represents a different movement pattern, keeping kids engaged while providing varied physical challenges.
Making it stick: tips for success
Start small and build: Begin with 10 to 15 minute sessions and gradually increase duration as kids build stamina and interest.
Join the fun: Kids are more likely to participate when they see adults getting involved. Plus, you’ll benefit from the exercise too!
Create routine: Schedule “energy breaks” throughout the day, especially important for online learners who need regular movement intervals.
Celebrate effort: Focus on participation and improvement rather than competition. The goal is fostering a love of movement, not creating pressure.
Adapt for all abilities: Modify exercises to ensure every child can participate successfully. The key is inclusion, not perfection.
Beyond burning energy: building life skills
These activities do more than just tire kids out. They’re building coordination, teaching teamwork (if shared with siblings), developing problem-solving skills and creating positive associations with physical activity. When kids discover that exercise can be genuinely fun, you’re setting the foundation for lifelong wellness habits.
Moreover, regular physical activity improves concentration, memory and mood – benefits that directly translate to better performance in academic settings, whether traditional or virtual. It’s a win-win that supports both immediate energy needs and long-term development.
Your turn to get moving
The best exercise programme is the one your kids will actually do. Start with one or two activities from this list and see what resonates with your children. Pay attention to their preferences – do they love competitive games, creative movements or team activities? Use this insight to customise your approach.
Remember, the goal isn’t perfection; it’s progress. Some days, a five-minute dance party might be all you can manage and that’s completely okay. Consistency matters more than intensity and fun matters more than both.
As our world becomes increasingly digital, the need for intentional physical activity grows stronger. By making movement fun, accessible and regular, we’re not just helping our kids burn energy, we’re teaching them that taking care of their bodies is both important and enjoyable.
So turn up the music, clear some space and get ready to move! Your kids’ energy is waiting to be channelled and these activities are your roadmap to success. Trust us, everyone will sleep better tonight and that, might be the best benefit of all.
Join our clubs
We offer a variety of clubs for children, including the Movement Society, Pilates Club, and Yoga Club, which are perfect for encouraging extra physical activity.
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