Social Distancing With Kids: Staying Healthy Physically and Mentally at Home

Carilion Clinic shares healthy ways to beat boredom and stress at home.

Getting out of our normal routines, seeing less of our friends, and feeling uncertain about what might happen next is hard on all of us, and can be especially hard on children and teens. Acting as a role model for healthy coping behaviors — like staying physically active, connecting with others, and taking mental breaks when needed — will make a big difference both for your kids and for you.

Here are ten ways to support your physical and emotional health as a family.

Have fun with fitness challenges. Gym equipment is by no means necessary for getting a great workout, no matter what your age. Hearken back to your high school P.E. class days and challenge your kids to

classic calisthenic exercises like inchworms, or simple but effective cardio like jumping jacks.

Hold a family yoga class in the living room, or even on the patio as the weather warms up. Yoga is a great no-equipment workout and has been shown to help relieve both the physical and mental symptoms of stress. You’ll find countless free yoga practice videos — for all levels of athleticism, and from under ten minutes to over an hour in length — on YouTube.

Unleash your kids’ (or your!) inner “ninja warriors” by creating an obstacle course in your backyard out of objects you have around the house or in the garage. See who can successfully complete the course the fastest, or the most times in a set number of minutes.

Throw a living room dance party. Dancing has been shown to release serotonin — an important brain chemical that contributes to the sense of happiness — and is a fantastic home workout. Make a playlist of mood-boosting songs and show off some of your “vintage” dance moves to your kids.

Work on some spring landscaping as a family. Everyone will benefit from the fresh air, as well as from beautifying the surroundings you may be spending much more time in

than usual. You might even plant some veggies or flowers and enjoy the results later this summer.

Have a family car wash. If temperatures get high enough, your kids might even want to put on their swimsuits and start a good-natured water fight.

Head out for a walk or a bike ride (if circumstances allow). As long as you keep your social distance from others while doing so, enjoying the great outdoors and all the scenery that our area has to offer is a great way to lift everyone’s spirits. Or grab a blanket and have a picnic in your yard!

Color together. Many people find coloring very relaxing because it can help promote a state of mindfulness (a focus on the present moment). If your kids have some coloring books and crayons, sit together and find your inner artists. You can also use coloring apps like Colorfy, Pigment, or Garden Coloring on a smartphone or tablet if you don’t have coloring supplies handy.

Start a home book club. You can read aloud with younger children, or if you have preteens or teens in the family, you can decide together on one book to read on your own and then discuss. Local libraries offer a collection of eBooks to members, so put that library card to good use and download a few today. As always, reading can be a great escape!

Cook a healthy meal together. Current times might call for more kitchen creativity in making meals out of pantry and freezer staples. Get your kids involved — they’ll love to help! Younger children might also enjoy playing pretend as chefs in their very own restaurant. What matters most is connecting as a family over the finished meal (no phones, please), because now more than ever we could all use some connection at the family table.

This article was reviewed on March 20, 2020, by Christopher A. Pierce, M.D., Carilion Children’s Pediatric Medicine.

Limit your family’s exposure to news coverage and social media posts on COVID-19

Have honest, age-appropriate conversations about COVID-19 with your child; let them know they can always talk to you if they have questions about it.

Reassure your child that you have a plan to take care of them if they get sick, and for familiar adults to look after them if you get sick.

Remind your child that it is still flu season, and it’s now spring allergy season too — so feeling sick doesn’t necessarily mean COVID-19.

Stick to routines as much as possible; schedule study times and keep to usual waking and bedtimes.

Remember, children pick up cues on how to respond to a stressful situation from adults around them — so try to be mindful of the cues you are giving now

Some anxiety is normal in uncertain situations. But if your child’s anxiety interferes with daily activities or causes major changes in behavior, contact their health care provider or a mental health professional right away.