Get big feelings out with 7 ideas for physical activities for kids

Parenting is hard…and parenting big feelings is even harder. Sometimes, we can get so caught up in a momentary emotional whirlpool that we forget how to help kids release their emotions.

One way to accomplish this is through physical activity.

Physical activity is a great outlet for big feelings because it helps the body and mind release tension. It also fires off mood-enhancing chemicals in the brain, like endorphins and dopamine, which help your body deal with stress.

Plus, it can improve sleep, which is often disrupted when we’re dealing with big emotions.

Next time your child is struggling to cope, encourage them to get active. It just might be the thing that helps them feel better. 

7 ways to help children get big feelings out through physical activities: 

1. Encourage group activities. 

You can now have toddlers as young as two years old sign up for sports or other group activities! Not only is it beneficial for their health, but it can also be a fun bonding experience.

As kids grow older, there are even more opportunities for them to get involved in physical activity through group sports. Everyone knows that physical activity is vital to a child’s health and wellbeing, but some parents may be surprised at just how much of an impact athletics can have on development and self-esteem. 

A study done in 2019 shows engaging in team sports can actually help kids ward off depression. “Team sports help kids learn important social skills and how to interact with their peers more effectively.” 

2. Think outside the box.

It's also important to let them find what interests them and explore different options. 

If they aren't into traditional sports, there are always things like horseback riding, ice skating, rollerblading, rock climbing, and other activities! There are also plenty of other group options like gymnastics, kung fu or other martial arts, etc. 

3. Get outside. 

Have your kids go for a hike/scavenger hunt to search for different creatures around your neighborhood, play a dancing game in your front yard with their favorite songs, or set up your own obstacle course like the Amazing Race and see who can complete their tasks first!

Ryeson loves tumbling (mostly on the couch), so we have been encouraging him to do handstands and cartwheels on the lawn by the park near our house. We also take him hiking because he loves being outdoors and searching for different critters—lizards are his favorite!

With so many screens in our lives, I'm always amazed at the creativity that’s possible with a little bit of screen-less adventuring!

4. Find some water.

We know not everyone has access to the ocean as Randall the Blue Spider does. So find a local watering hole like a lake, river, or stream around your town. Often we ride down to a local stream near our house and go “fishing” for crawfish with sticks, twine, and pieces of hot dogs at the end. Crawfish can be found in most freshwater streams, lakes, and rivers.

5. Find an activity based on their mood.

When they’re feeling angry, let them run around outside or punch a pillow. If they’re feeling sad, have them jump on a trampoline or go for a walk. And if they’re feeling anxious, have them ride their bike or play with a pet. Talk to your kids to recognize their feelings and then come up with an activity to match.

6. Act out your favorite book or movie.

Do you have a favorite book or movie? Why not act it out! This is a great way to get your kid moving and boost their imagination. You can make up your own story or follow along with one that’s already been written. Either way, this is a fun way to spend an afternoon. Personally, we recommend Randall the Blue Spider Goes Surfing. Have kids pretend to be crabs and do the "crabby dance" by pretending their hands are claws, or pretend they are spiders with eight arms and do what Randall the Blue Spider does in the book to stop being nervous! 

7. Art! 

One of the best ways to deal with your emotions is to express them through art. This creative outlet is a great release, and it can help kids understand and work through their feelings in a healthy way. And art isn’t just drawing. Dancing, and going outside to draw with chalk are great ways to get some physical activity in as well. ;) 

Encouraging any physical activity in kids is not only beneficial for their health, but it can also be a fun bonding experience for families and friends. Getting up and doing something active is key!