Easy Ways to Use Movement with Kids for Social Emotional Health

Humans are naturally social creatures, meant to thrive in communities and build connections with others. When the pandemic forced us to isolate to protect our physical health, it took a toll on so many aspects of our lives. Adults and children alike felt the strain as their social emotional health, and mental wellbeing suffered.

During isolation, most children were restricted to learning with their class on a laptop or device, with less opportunity to explore, socialise, play, move, and run.

This experience taught us just how deeply we need human connection to feel balanced and fulfilled. For children especially, social interaction and exploring their environment through movement and play are at the heart of how they learn and grow.

As a mum of three young children—two aged 8 and one 4—being isolated deeply affected my social emotional health. Constantly watching the news heightened my anxiety, while the lack of sunlight left me battling low moods and worsened my depression. I know I wasn’t alone in feeling this way. Many families with young kids struggled through similar challenges, and I saw firsthand how much teachers missed having their students in the classroom.

Living in Melbourne, enduring two rounds of lockdown, I found myself creating strategies to help my family stay grounded and balanced. These simple yet effective ideas became a lifeline for us, and they’ve proven to be timeless tools—perfect not only for families but also for use in the classroom to support connection, wellbeing, and sanity.

Activity 1 - Go on a Sensory Walk

Families or grades can go for a walk each day to experience the natural environment around them and give their physical and psychological health a boost.

The benefits of walking outdoors include:

Try to make getting outside part of your daily routine. Make the walk more interesting and educational for children by:

Activity 2 - Set Physical Activity Challenges

A fun way to add physical activity to your home or classroom is by creating daily movement challenges. 

For example:

You can use an activity like this as part of your home-schooling or classroom experience by having children design a routine, draw a map, or record and plot data.

Activity 3 - Living Room or Classroom Dance Off

This activity is a treasured favorite in our family! Each afternoon at 4pm, we gather to dance to two songs from a playlist my twins put together. I chose 4pm as our “dance time” because it’s when I often feel the most irritable and when my 4-year-old tends to be at their most challenging.

After just two songs, everything shifts. We’re smiling, laughing, and catching our breath, feeling more connected as a family. Our bodies get the movement they need to stay healthy, while our minds soak up the mood-boosting benefits of endorphins and oxygen. For me, it’s a reset that helps me face the rest of the day with a clearer head and a lighter heart.

You can make this activity even more special by inviting loved ones to join virtually via Zoom or Skype, or by recording your dance sessions to create joyful memories. During times of isolation, looking back at those moments can bring comfort and a much-needed reminder of fun and connection.

This activity can be a wonderful addition to your classroom routine as well!

Activity 4 - Paint or Draw With Chalk to Music

I learned this activity from a friend who is an art therapist, and it's become a wonderful way to release stress and express creativity, both at home and in the classroom.

This activity is a fun and creative way for kids to express themselves through art while responding to music. It only requires music, a large piece of paper, and a pencil. If you're outdoors, you can use chalk and the pavement for an even larger space to move freely.

Start by playing your favorite music. For a calming effect, choose slow, soothing music. For an energy boost, select something with a faster beat to help kids feel more awake and alert.

With a pencil or chalk, kids can draw lines, swirls, or shapes that follow the rhythm and beat of the music. There are no rules for this activity, so children can let their creativity flow without worrying about perfection. The goal is to freely move with the music, using their hands to create whatever feels right in the moment.

The best part is that the artwork created can be displayed proudly on a wall or fridge, making the activity not only fun but also rewarding!

Activity 5 - Create an Obstacle Course

The whole family or grade can join in the creation and action of an obstacle course.

The materials for an indoor obstacle course may include:

The materials for an outdoor obstacle course may include:

The movements that you can incorporate into your obstacle course design can include:

To engage older children in the obstacle course and add an educational component, ask them to write down the instructions for each obstacle, or draw a map of the course with instructions. If older children would prefer to type out the instructions that’s also a great idea.

To engage younger children, ask them to help collect the materials for your obstacle course. Be sure to double check the safety of the course first, before children participate. The goal of the obstacle course is to encourage children to be physically active, not to put their health and safety at risk. 

To add mathematics into the activity, simply ask children to time how long it took them to complete the course or ask them to count up the number of jumps or hops that they completed. You can also add maths by creating the level of complexity or allocate points for each obstacle. Older children can make a chart to plot their time whenever they participate and see how much they have improved.

Activity 6 - Throw or Tear Paper When Kids are Frustrated

Some days just feel a bit harder than others. Whether it's a busy day at school or a moment when you're feeling overwhelmed, this activity can help! It's one of my favorite ways to practice self-regulation.

Start by creating a box filled with scrap paper or old magazines. Have kids decorate the box with the words "When I Feel Annoyed." When frustration strikes, grab a piece of paper and either tear it into tiny pieces or scrunch it into a ball. Then, throw it at a target like a word on the wall, a bullseye, or even into a laundry basket.

Tearing paper helps calm the body by providing sensory stimulation while throwing paper balls encourages movement and gives kids a fun way to release negative emotions. It’s a great activity for when things feel stressful, but it can also be used on happier days as a playful way to channel energy.

This is a simple yet effective activity that works well in the classroom too, offering a fun and healthy way for kids to manage their social emotional health and stay engaged.

To help you and your family integrate the activities above into your busy days, I have highlighted 5 of my favourite motivation strategies below.

Plan Out Your Days

A great way to stay organized and feel balanced is to create a timetable for your upcoming weeks. You can keep it simple with a piece of paper on the fridge, a bulletin board, or even a digital calendar on your computer. I use a magnetic weekly planner where I jot down activities like yoga, meditation, going for a walk, playing badminton, or completing an obstacle course challenge.

You might prefer to set specific times for each activity, or simply keep it flexible. The key is to create a reminder for yourself to include activities that 'fill your bucket' and help you feel refreshed every day.

It's easy to get caught up in the daily tasks like laundry, dishes, and work. But setting aside time for activities you enjoy—whether it's a fun movement break or some quiet time—is important for everyone’s social emotional health and mental wellbeing.

This is a wonderful practice for both kids and adults, helping to keep everyone energized and happy throughout the day!

Set a Timer

I used to stress about making my activities perfect and only participated if I could find 15 minutes to complete a full session. These days, I realise that any amount of movement is better than none, so I set a timer for whatever time is available. 

In the classroom, timers can signal transitions between activities, such as wrapping up quiet reading time or moving on from group work. They serve as a neutral "boss," reducing the need for constant verbal reminders. For example, a timer can indicate the end of a math task, prompting students to transition smoothly to cleanup or recess.

Make the Activities the Same Time Each Day

Establishing a routine with activities at consistent times each day benefits kids at school or at home. Predictable schedules foster structure and reduce uncertainty.

In the classroom, you might dedicate the first 10 minutes of each morning to social emotional health with a mindfulness or a movement activity. Similarly, a daily "dance break" or outdoor play session before lunch can help students recharge and stay engaged for the rest of the day. The times don’t have to be exact, but keeping the general rhythm consistent can create a sense of safety and structure for everyone involved.

Make Use of Technology

Screen time can become a challenge for all of us as children and adults spend more time on laptops. It’s hard enough getting my 4-year-old to step away from her smart device, let alone encouraging her to come and play outside with us while my older children play badminton in the front yard.

But the positives of technology are that there are wonderful online yoga sessions, children’s dance and karate classes to participate in. I also have a daily movement routine on YouTube you might like. 

Of course, outdoor physical activity sessions are most ideal so that children have access to fresh air and vitamin D. On days where the weather is cold and rainy, following along to an online exercise video will still help children’s physical, psychological, and emotional health and development.

Parents and Teacher, Join In

As overwhelmed and as stressed as we sometimes feel, it is important to find time to play, move, be silly, and laugh with our children. It’s surprising how quickly our mood changes when we all have fun together.

For example, roll a ball back and forth with your children in plank position, have a crawling race with your students, join in the obstacle course your children created, or dance to your favourite music.

Children watch our behaviour to see how they can cope during stressful times. So, try to schedule time into your day where you connect with kids through movement and play.

Final Thoughts for Social Emotional Health

Movement can do wonders for your home or classroom and especially when you or your kids are feeling overwhelmed or stressed. So please remember to get yourself and your children outside and shake those feelings right out of your body.

If you have any questions about the activities above or need some support, come say hi on Facebook or email robyn@playmoveimprove.com.au.

Take care,

Robyn