Winter can be a real buzzkill for activity, especially when you’re a kid who is literally built to move. When it’s cold and dark at 4:30 pm, and everyone has energy to burn, staying regulated and engaged can feel like a full-time job. But here’s the good news: movement doesn’t have to look like treadmills, drills, or “exercise time.” Movement can look like play, laughter, messy living rooms, and the occasional couch cushion obstacle course.
Research continues to remind us that children, especially autistic children, benefit most from movement when it’s fun, flexible, and family centered. So let’s lean into that! Below are playful, low-stress ways to keep bodies moving, hearts pumping, and spirits up all winter long.
Make It Playful for Everyone
Kids don’t always jump right into group activities, but they do watch. They copy. They join when it feels safe and joyful. That’s why the best movement activities are the ones where everyone plays: parents, siblings, even grandma.
When it’s fun for the whole crew, kids are more likely to engage naturally (and stay engaged longer). Check out these three low to no cost games to test out with your family:
1. Don’t Touch the Lava
Zero cost. Maximum chaos. Total win.
What it works on: Balance, coordination, jumping, planning, problem-solving.
You’ll need:
- Pillows
- Couch cushions
- Placemats or safe household items
How to play:
- Scatter “stepping stones” across the room
- Pick a home base (couch or chair)
- Travel across the room without touching the floor (the lava!)
Level it up:
- RESCUE MODE: Toss toys, stuffies, pictures, or sight words into the lava. Call out what needs rescuing.
- LASERS: Add yarn or string to crawl under or step over for bonus adventure points.
2. Dance, Dance the Night Away
Dancing is a sneaky exercise. It boosts heart health, supports regulation, and magically makes winter evenings go faster.
You’ll need:
- A speaker
- A playlist
How to play:
- Everyone picks 2-3 songs
- Shuffle the playlist
- When your song plays, you’re the leader. Everyone follows your moves.
Level it up:
- DIY DDR (Dance Dance Revolution): Draw arrows (up/down/left/right) on paper and tape them to the floor. Call out directions or hold up arrows and step it out.
- Color YOUTUBE Squares: Tape colored paper on the floor (yellow/blue/red/green) and search YouTube for “tapete de movimiento.” Follow along and let the floor guide the moves.
3. Workout with a Kid Trainer
Flip the script. Let your child be the boss!
You’ll need:
- Blue Bird Day Exercise Visuals (or homemade exercise cards)
How to play:
- Your child chooses the exercises
- They decide how many reps
- You do the workout together
- Flip the card when it’s done
Extra fun:
- Randomizer: Draw exercises from a bowl
- Daily Routine: Velcro visuals to a wall and move them to “DONE” throughout the day
Get Out of the House (Without Freezing)
Chicago has some incredible sensory-friendly indoor spaces where you can move, explore, and reset. No snow boots required!
National Museum of Mexican Art
- Flexible visit length (come and go as needed)
- The NMMA Accessibility for All app with plain-language descriptions and visual schedules
- Private tours by request
- A neighborhood mural scavenger hunt for extra steps
Garfield Park Conservatory
- Indoor gardens = nature without frostbite
- Scavenger hunts add structure and engagement
- Sensory Garden (when open) encourages touch and smell
- Tons of at-home resources if you want to extend the experience
Museum of Contemporary Art Chicago
- Sensory-friendly mornings (dimmed lights, reduced sound)
- Sensory kits available on site
- Quiet spaces for breaks
- Not free but library passes save the day!
For more sensory friendly space in Chicago to enjoy year-round, check out our Sensory Friendly Chicago blog post.
Create a Movement Home
You don’t need a gym. You need an imagination. Turn your small spaces into active spaces and watch kids and adults move more without the need to go to the gym or park. Make sure to check out our Gift Ideas for more ideas inspire movement. Many things under $20.
Easy, low-cost ideas:
- Painter’s Tape Agility Ladder: Tape down the hallway and watch kids hop through every time they pass, without any actual tripping hazards.
- Balloon Pit Tub: Balloons + tub or shower = instant joy!
- Cardboard Box Tunnel: Tape boxes together for crawling adventures (decorating encouraged!)
- Yoga Zen Corner: Try a mat, blanket, and flameless candles for a place to stretch, breathe, and reset.
- Stretch Band Tug-of-War: Build strength by attaching them to an anchor or door hinge in an easy to reach place for a fun game of tug-of-war.
The Blue Bird Day Takeaway
Winter doesn’t have to mean less movement, it just means different movement. When activity is playful, flexible, and shared, kids are more likely to engage, regulate, and build lifelong healthy habits. So clear the floor. Turn up the music. Visit that conservatory. And remember: if it feels like play, you’re doing it right!
Blue Bird Day—the first therapeutic preschool and kindergarten program in the nation—fosters socialization, sensory regulation, and pre-academic learning in children ages 2-7 years. Our compassionate therapists practice a relationship-based and family-centered approach, provide parent training, and collaborate on goals and individualized intensive treatment plans for your child.
We believe in a collaborative and multi-disciplinary team approach to therapy. A team of occupational therapists, speech-language pathologists, dietitians, developmental therapists, behavioral therapists, physical therapists, and therapeutic assistants are created for each child to ensure child and family are fully supported and the best possible results are achieved.
Options for individualized, group and virtual therapy sessions are available as well.
Want to learn more or you have a specific question? Feel free to connect with us here!
