Movement Breaks for Mental Health

We all know our kids need to move more. According to the American Psychological Association, encouraging children to move their bodies is important, not only for physical health, but for mental health and cognitive development. Studies have shown that regular exercise can reduce anxiety, boost academic performance and improve behavior. Unfortunately, kids have missed months of scheduled recess, P.E. and team sports while we navigate a global health crisis. Use these fun, easy ideas to step away from the screens and get moving together. Do activities every day to keep kids fit, and even better—give their brains a boost!

Freeze Dance

Have a dance party! This classic game is sure to work up a sweat. Bring the whole family together to dance as enthusiastically as possible. The bigger and wilder the movements, the better. When the music stops, those who forget to freeze are out. In our house, whoever controls the pause button gets to pick the tunes.

If your kids love to dance, be sure to check out local dance classes as well. A number of San Diego studios are offering lessons outdoors or online during the pandemic.

Yoga

One of the best ways to increase mindbody awareness is a daily yoga practice. More than ever, kids need time to center themselves. Yoga reminds us to breathe and move in ways that feel right for our bodies. It’s a wonderful anxiety reducer that’s been shown to improve concentration and memory in young people. Cosmic Kids Yoga on YouTube is an excellent resource for beginners. Instructor Jaime sets the mood with her soothing British accent and themed routines geared to children’s interests. My boys love the Spider-Man and Minecraft sessions.

Find eco-friendly yoga mats and accessories at www.YogaDesignLab. com.

Chalk Obstacle Course

Obstacle courses have been our family’s favorite brain break this year. Grownups design a course with colorful chalk drawings, using fun shapes and lines. Try a zig-zag line for running, winding loops for walking backwards, circles for spinning and hexagons for hopping on one foot. Grab a stopwatch and see if the kids can beat their best times. The best part? You can invite the neighbors to enjoy the course when you’re done!

No time or space to create your own course? Visit the sidewalk chalk obstacle course (and Little Free Libraries) at the corner of Mt. Albertine and Mt. Aguilar in Clairemont. So fun for families!

Red Light/Green Light

This well-known game is a great way to get kids moving, but it also promotes impulse control and emotional regulation. Ask the kids to line up at one end of the yard, while you wait at the other end. When you yell, “Green light!” they run towards you; when you say, “Red light!” they have to stop. First kid to reach you wins. Try adding additional commands like, “Yellow light!” for slow or “Reverse!” to go the opposite direction. Let the kids take turns giving commands. Everyone will want to play until they’re good and tired.

Martial Arts Training

Martial arts training has been shown to improve self-control and confidence in children. It’s a great way to build coordination and strength while focusing on individual goal setting. With health and safety concerns in mind, many local studios are now offering virtual training sessions. Kids can continue working towards their next belt from home!

Animal Race

This racing game brings giggles while releasing wiggles. Invite kids to run down the hall (or sidewalk) and back—but change the movement for each race. Try hopping like bunnies, then slithering like snakes, then stomping like elephants. This game is lots of fun and helps kids connect with their bodies while using imagination.

Nature Time

In addition to the above, keep going for walks! Sometimes the best way to reset is to step outside and walk around the neighborhood. Invite kids to notice sensory stimulations all around them. As you walk, ask them what they see, hear and smell. It’ll lighten their moods and invigorate their sense of curiosity!

Anne Malinoski is a contributing writer and mother of two boys. She loves to discover new ways to play as a family.

January 2021 • SanDiegofamily.com