How to Build a Movement Routine When It’s Too Cold to Go Outside
- Monarch
- Dec 3
- 7 min read
Winter is a season of contrasts, especially here in Minnesota where Monarch is based. Cozy evenings, festive lights, and hot drinks create a warm atmosphere—but for parents of children, winter can also bring challenges. One of the most common is maintaining movement and physical activity when the cold, snow, or icy sidewalks make outdoor play impractical.
Movement is essential for all children, but especially for neurodiverse children. Physical activity supports executive functioning, emotional regulation, sensory integration, social skills, and overall health. Without consistent opportunities to move, children may become restless, irritable, or disengaged, and families may struggle to manage energy and mood at home.
This guide provides parents with practical strategies to build an indoor movement routine that meets the needs of children, especially neurodiverse children, helps regulate energy, and supports physical and emotional health—without relying on expensive equipment or large spaces.
Why Movement Matters for Neurodiverse Children
Movement is about more than burning energy. It’s a critical component of brain development and overall well-being. For neurodiverse children, the benefits of regular physical activity are particularly pronounced:
Supports Executive Functioning
Movement helps children focus, follow multi-step directions, and manage tasks. Activities like obstacle courses or following movement sequences exercise the working memory and planning skills.
Promotes Emotional Regulation
High-energy children often struggle with self-regulation indoors. Movement outlets provide a safe, structured way to release tension, reduce frustration, and calm the nervous system.
Enhances Sensory Integration
Many neurodiverse children have sensory processing differences. Movement provides proprioceptive input (muscle and joint feedback), vestibular input (balance), and tactile input, which can help organize the sensory system and reduce meltdowns or anxiety.
Improves Sleep and Mood
Physical activity increases endorphins, stabilizes energy levels, and promotes better sleep—helping children feel calmer and more emotionally resilient.
Supports Social Skills
Movement activities—especially group games or structured exercises—encourage turn-taking, cooperation, communication, and peer engagement.
Because movement is intertwined with cognitive, emotional, and social development, building a winter-friendly routine is not optional—it’s essential.
Challenges of Indoor Movement in Winter
Even with the best intentions, indoor movement routines present unique challenges:
Limited Space: Apartments or smaller homes may restrict free play.
Noise Concerns: Jumping, running, or bouncing may disturb neighbors or other household members.
Motivation: Children may resist indoor activity if it’s perceived as “less fun” than outdoor play.
Sensory Sensitivities: Some children dislike certain textures or movement experiences indoors (e.g., jumping on a hard floor).
Structure Needs: Neurodiverse children often need guidance and clear expectations, which requires planning from parents.
Understanding these barriers allows parents to approach indoor movement intentionally, creatively, and with realistic expectations.
Step 1: Establish a Consistent Movement Routine
A predictable routine provides structure, reduces anxiety, and ensures regular activity.
Tips for Creating a Routine
Schedule Movement at the Same Time Each Day: Morning movement can help wake the brain and body; afternoon movement can provide an energy reset; evening movement can release pent-up energy before bedtime.
Keep Sessions Short but Frequent: Neurodiverse children may have limited attention spans. Two to three 10–20 minute sessions daily can be more effective than one long session.
Use Visual Schedules: Display a daily chart or checklist showing movement times. Include pictures or icons for children who respond better to visual cues.
Combine Movement With Other Routines: Pair movement with snack time, screen breaks, or homework transitions to make it predictable and integrated.
Consistency is key. Children thrive when they know “movement time” happens at a specific, predictable moment each day.
Step 2: Choose Age-Appropriate and Neurodiverse-Friendly Activities
Not all movement activities are suitable for every child. Consider your child’s:
Age and physical abilities
Sensory needs (tactile, vestibular, proprioceptive sensitivities)
Interests and motivation
Space limitations
Indoor Movement Options
Dance and Music-Based Movement
Play favorite songs and encourage free dance.
Introduce dance videos or online tutorials.
Use scarves, ribbons, or lightweight props for sensory input.
Movement Breaks Between Tasks
Jumping jacks, high knees, or animal walks (bear crawl, frog jumps) for 1–3 minutes.
These “brain breaks” help reset focus during homework or screen time.
Yoga and Mindful Movement
Simple poses and stretches promote flexibility, calm, and body awareness.
Include breathing exercises to pair physical and emotional regulation.
Obstacle Courses
Use cushions, chairs, and furniture to create safe pathways for crawling, jumping, balancing, or climbing.
Encourage sequencing: “Step over the pillow, crawl under the chair, hop to the mat.”
Interactive Video Games
Motion-controlled games (e.g., Wii, Xbox Kinect, Switch Ring Fit) combine gaming motivation with movement.
Set clear time limits to prevent overuse.
Therapy or Sensory Equipment
Balance boards, mini-trampolines, or weighted balls provide vestibular and proprioceptive input.
Always supervise equipment use and choose safe, age-appropriate options.
Strength and Coordination Challenges
Push-ups against a wall, sit-to-stands, or balloon volleyball promote muscle strength and hand-eye coordination.
Tip: Let your child choose some activities to increase motivation and engagement.
Step 3: Make Movement Fun and Motivating
Children are more likely to engage in indoor movement when it’s enjoyable.
Strategies for Motivation
Gamify Movement: Turn exercises into challenges, races, or missions.
Use Rewards or Points: Track progress with stickers or checkmarks on a movement chart.
Follow Your Child’s Interests: Incorporate superheroes, animals, or favorite characters into movement tasks.
Create Friendly Competition: Siblings or friends can join, with rules emphasizing cooperation over winning.
Combine Movement With Storytelling: Act out favorite stories or books with movement sequences.
Motivation is a critical ingredient—movement routines are more effective when children are excited and engaged rather than pressured.
Step 4: Adapt for Sensory Needs
Many neurodiverse children have sensory sensitivities that affect movement preferences.
Proprioceptive Input (Muscle/Joint)
Push-ups, wall pushes, bear crawls, or carrying weighted objects provide calming and organizing input.
Vestibular Input (Balance/Movement)
Spinning, rocking, swinging (if space allows), or balance board exercises help regulate the nervous system.
Tactile Sensitivities
Some children dislike floor contact. Use mats, carpet squares, or soft blankets for comfort.
Allow shoes, socks, or slippers if barefoot is uncomfortable.
Adjust activities to each child’s sensory profile to reduce frustration and maximize benefits.
Step 5: Break Movement Into Manageable Chunks
Large, continuous sessions may overwhelm neurodiverse children. Instead, fragment movement into smaller bouts:
Brain Breaks: 1–3 minutes of high-intensity activity between tasks.
Micro-Movement: Stretching, arm swings, or jumps during transitions.
Short Circuits: A mini obstacle course of 3–5 activities repeated multiple times.
Shorter, frequent bouts increase engagement and provide more consistent sensory input.
Step 6: Integrate Movement Into Daily Life
Movement doesn’t need to be a separate “activity block.” Integrating movement into everyday routines increases consistency and reduces resistance.
Ideas
Dance while folding laundry
March or skip while moving around the house
Use a step stool or stairs for mini cardio challenges
Carry items during chores to combine functional movement with activity
Practice balancing while brushing teeth or waiting for meals
This approach makes movement feel natural rather than like extra work.
Step 7: Track Progress and Celebrate Success
Tracking progress provides structure, motivation, and a sense of accomplishment.
Ways to Track
Movement Logs: Check off daily movement activities.
Sticker Charts: Add a sticker for each completed session.
Video or Photo Diaries: Record movement sequences for reflection and motivation.
Weekly Reflection: Ask your child how they felt after each session.
Celebrate all successes—small wins build confidence and reinforce positive routines.
Step 8: Encourage Family Participation
Family involvement increases engagement and models healthy behavior.
Family-Friendly Movement
Group dance sessions in the living room
Indoor scavenger hunts or obstacle courses
Family yoga or stretching routines
Partner exercises (ball toss, mirroring movements)
Family participation strengthens relationships, models coping strategies, and reinforces the importance of movement.
Step 9: Provide Flexibility and Choice
Rigid routines may backfire if children resist certain activities. Offering choices fosters autonomy and reduces power struggles.
Ways to Offer Choice
Let your child pick the type of movement activity
Offer two options: “Do the obstacle course or dance for 10 minutes”
Allow modifications to intensity or duration
Rotate activities throughout the week to prevent boredom
Flexibility helps children feel empowered while still meeting movement goals.
Step 10: Pair Movement With Emotional Regulation
Movement can serve as both a physical and emotional regulation tool. Encourage your child to notice how their body feels before and after activity.
Ideas
Start a session with “I’m feeling…” check-in
End a session with breathing, stretching, or guided mindfulness
Use movement breaks when frustration or anxiety rises
Encourage self-monitoring: “I can tell I’m calmer after jumping on the trampoline”
Integrating awareness strengthens self-regulation and executive functioning skills.
Step 11: Prepare for Winter Challenges
Anticipate obstacles to indoor movement and plan ahead:
Space limitations: Move furniture temporarily or create activity zones.
Noise concerns: Use soft surfaces, low-impact activities, or schedule sessions when it’s less disruptive.
Energy fluctuations: Provide flexible timing for movement breaks based on your child’s energy levels.
Equipment availability: Use household items creatively (pillows, chairs, blankets) for obstacle courses or balance exercises.
Planning ahead ensures movement remains consistent despite winter constraints.
Step 12: Seek Professional Guidance When Needed
Some children may require additional support to develop a movement routine that meets sensory, motor, or emotional needs. Consider consulting:
Occupational therapists (OTs) for sensory and motor integration strategies
Physical therapists (PTs) for strength, coordination, or balance challenges
Pediatricians or developmental specialists for individualized recommendations
Professionals can tailor routines to your child’s unique profile, ensuring safety and effectiveness.
Conclusion: Winter Movement Builds More Than Muscles
Creating a movement routine during winter is not just about physical fitness—it’s about supporting emotional regulation, executive function, sensory processing, and overall well-being. For neurodiverse children, indoor movement routines are a critical component of daily life that:
Reduce restlessness and frustration
Improve attention, focus, and behavior
Provide sensory input to regulate the nervous system
Support social skills and confidence
Encourage autonomy, independence, and self-efficacy
With planning, creativity, consistency, and flexibility, parents can turn cold winter months into a season of growth, connection, and fun. Small, frequent, enjoyable movement opportunities—tailored to your child’s preferences and sensory needs—can transform winter from a season of challenges into a season of resilience, energy, and learning.
ADHD - Autism - Executive Functioning - Learning Disorders
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