Winter Activities That Help Kids Regulate (Especially When Some Kids Need More Movement)

Winter can feel harder for families.

Kids are inside more. Recess gets shortened or disappears. Free movement drops off. And suddenly, emotions feel bigger, patience is thinner, and behavior changes in ways parents don’t always expect.

What’s often missing isn’t better routines, firmer boundaries, or more structure.
It’s movement.

Why movement is the foundation of regulation

Movement is how kids reset their bodies and brains.

When children move, their nervous systems get important input that helps them feel organized, steady, and ready to engage. This supports:

• attention and focus
• emotional regulation
• impulse control
• cooperation

Movement isn’t just “getting the wiggles out.” It’s how the brain resets.

During the school year, kids naturally get movement through:

• recess and gym
• walking between classrooms
• playground time
• unstructured outdoor play

In winter, much of that disappears. Energy builds up quickly, and behavior is often the first thing parents notice.

Why some kids need more movement than others

All kids benefit from movement, but not all kids need the same amount.

Some children rely more heavily on movement to feel regulated. These kids may:

• seek fast or intense movement (running, crashing, spinning)
• struggle more when movement is limited
• seem calmer and more cooperative after active play

This isn’t a behavior problem or a parenting issue. It’s how their nervous system works.

When winter limits movement, these kids often feel it first.

Winter activities that actually help kids regulate

The goal of movement isn’t to exhaust kids.
It’s to give their bodies the input they’re asking for.

These activities work indoors or outdoors and can be adapted across ages.

Outdoor winter movement

• Tubing or sledding
• Running games in the snow
• Climbing playground structures or snowbanks
• Shoveling snow together (real or pretend)
• Obstacle courses using natural terrain

Fast, full-body movement like this gives a lot of regulating input at once.

Indoor movement ideas

• Scooter rides down hallways
• Sidewalk chalk or tape obstacle courses
• Freeze dance
• Animal movement games (bear crawls, frog hops, crab walks)
• Hallway bowling using stuffed animals
• Pillow jumping or couch cushion obstacle courses

These work well for toddlers through elementary-aged kids and can be scaled up or down.

Movement that helps kids settle afterward

Some kids benefit from slower movement after big activity to help regulation last longer:

• Kids yoga
• Simple breathing games
• Stretching routines
• Slow animal walks
• Pushing or pulling heavy objects (laundry baskets, boxes, walls)

Pairing fast movement with slower movement often leads to better regulation overall.

How occupational therapists think about movement and regulation

Occupational therapists look at how a child’s nervous system processes different types of movement and body input throughout the day.

Different kinds of movement give the brain different information. Some help kids feel more alert. Others help them feel calmer. Many kids need a mix of both, especially during winter.

Here’s how occupational therapists often think about the most common movement patterns parents see.

Fast, full-body movement (like tubing, sledding, running)

Fast movement gives strong input to the balance system and helps the brain process changes in speed and position.

Parents often notice:

• kids feel calmer afterward
• emotions are less reactive
• transitions are easier

For some kids, fast movement helps reset the nervous system and bring their level of alertness into a more comfortable range.

Heavy work (pushing, pulling, carrying)

Heavy work gives clear information to muscles and joints about where the body is in space.

Parents often notice:

• kids seem more grounded
• less impulsive behavior
• improved focus

Examples include carrying laundry baskets, pulling a sled, shoveling snow, or pushing against a wall.

Climbing and obstacle courses

Climbing combines strength, balance, coordination, and problem-solving.

Parents often notice:

• improved confidence
• better frustration tolerance
• more flexible behavior

This combination supports both regulation and emotional resilience.

Spinning and swinging (in small doses)

Some kids actively seek spinning or swinging because their nervous systems crave that input.

When offered intentionally and safely, parents may notice:

• improved mood
• better engagement afterward

Because this input is strong, it’s often most helpful when paired with grounding movement afterward.

Slow, controlled movement (yoga, stretching, breathing games)

Not all regulation comes from big movement.

Parents often notice:

• easier transitions to quiet activities
• smoother bedtime routines
• reduced emotional intensity

Slow movement helps kids tune into their bodies and settle, especially after fast activity.

How often kids need movement in winter

In winter, movement should show up two to three times a day, not just once.

Helpful times include:

• before school or daycare
• mid-day or early afternoon
• late afternoon or early evening

When kids get consistent movement:

• focus improves
• emotions stabilize
• cooperation increases

And days feel easier for everyone.

If winter feels harder, this may be why

If your child’s behavior shifts during winter, it doesn’t mean something is wrong.

It may simply mean their body needs more movement than it’s getting right now.

And for some kids, that need is bigger.

Want help figuring out what your child needs?

If you’re unsure whether your child might benefit from extra support, Coral Care offers:

• an online developmental screener to help identify areas where your child may need support:
  https://www.joincoralcare.com/online-screener
• age-based developmental guides with practical, parent-friendly ideas:
  https://www.joincoralcare.com/developmental-guide

These tools are designed to give parents clarity, not labels.

A final takeaway for parents

Movement isn’t extra.
For many kids, especially in winter, it’s essential.

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