8 Tips for Children to Stay Fit at Home

Written by: Stephanie Chan; BS in Neural Science,
MPH candidate Suny Downstate school of public Health

With the COVID-19 pandemic still going on, many children are still experiencing school from home. Instead of meeting friends and teachers in classrooms, they interact with others virtually and may be cooped up at home. In times like now, it is even harder for children to stay fit and reach the physical activity guidelines recommended for their age group.

This article will introduce 8 tips parents and children can utilize to stay fit during these times. The perks of these tips? Fancy gym equipment or large spacious backyards are not needed! These can be easily completed in small apartments and limited space without requiring the purchase of expensive gear.

  1. Take walks around the neighborhood.

Even better, try to make them a daily habit! Getting fresh air is beneficial to both parents and children and with the warmer, spring weather coming up, these walks are surely enjoyable. If you have a dog that needs to be walked, this can be a great way to kill two birds with one stone.

  1. Pick exercise routines out of a jar.

Write down exercises that can be done at home on pieces of paper and throw them in a jar. This can include sit ups, jumping jacks, planking, jogging in place, and so on. Have everyone pick a piece of paper, do the move, and repeat if desired.

  1. Have a dance party with exciting music.

Turn on some exciting music and have a dance party with your children! You can even video call with family members or friends and have them join in on the fun.

  1. Hula hoop.

Hula hoops can be purchased at low prices and used indoors. They are great for your cardiovascular and aerobic health, as well as burning calories. There are even hula hoop tricks that children can try to learn.

  1. Exercise while watching TV or movies.

Taking exercise breaks when commercials or advertisements come out is one way to stay fit and relax at the same time. You can also jog in place, practice yoga, squat, or do some butt kicks while watching TV.

  1. Look for ways to stay fit in daily activities.

Encourage your child to take the elevator instead of the stairs, or park your car further away and walk a greater distance. Since most people are not going out as often because of the pandemic, taking advantage of smaller daily life activities will add up.

  1. Make exercising a game to create more fun and motivation.

Have your child set a goal for exercising (a certain number of situps or jumping jacks, for example). Once that is reached, they can “level up” and receive a small prize of sorts, while working for the grand final prize. If you have more than one child, this can turn into a mini competition of sorts.

  1. Household chores are another way to burn calories and stay fit.

You can assign age-appropriate household chores to your children to have them stay fit. This includes cleaning, mopping, doing the laundry, rearranging or building furniture, and anything that needs to be done around the house. This can also help you finish those chores that need to be done!


There are many ways to keep fit and exercise while at home, so there is no need to worry about not having access to a gym/fitness center and all the equipment they have. Exercising with your children can also be a great family activity and for everyone to stay healthy. To join our exercise programs, check out our calendar at for a date and time that fits your schedule.

For more information on our programs to achieve fitness and improve metabolic health, please contact the Live Light Live Right program. You can reach us by calling 718-221-1598 or visiting our website at livelight.org for more details.