3 Movement Games for Kids: You Can Lead from the Couch
Some days, my kids have plenty of energy but I don’t. Whether I’m having a flare, dealing with fatigue, or simply running low on energy, I still want to engage with them without exhausting myself. These are three movement games that let me stay on the couch while my kids burn off some energy. They’re simple, require very little preparation, and work well for kindergarten-aged children and older.
The Colour Movement Game
What you’ll need: Three or four coloured pieces of paper (or coloured mats, cones, or cushions).
Place each colour in a different area of the room. Once everything is set up, you can sit comfortably on the couch while your children do the moving.
Call out a movement and a colour, such as:
Hop to the red paper.
Crawl to the blue paper.
Walk backwards to the green paper.
Roll to the yellow paper.
You can also make it more imaginative with animal movements:
Hop like a bunny.
Jump like a frog.
Wiggle like a worm.
Walk like a crab.
This game encourages gross motor skills, listening, colour recognition, and imaginative play, all while allowing you to conserve your own energy.
Why I like it: Once the game is set up, I can stay seated and simply call out instructions while my child gets the movement they need. The animal movements usually get some giggles as well.
Simon Says
You’ll need: Nothing!
Simon Says is a classic game that many of us grew up playing at school or with friends. It’s simple, requires no preparation, and can easily be led from the couch.
One person is “Simon” and gives instructions beginning with “Simon says…” such as:
Simon says touch your toes.
Simon says jump up and down.
Simon says hop on one foot.
Simon says spin around.
Simon says march on the spot.
If an instruction is given without saying “Simon says” first, players shouldn’t do the action. If they do, they’re out (or you can simply have everyone keep playing if you’re playing with younger children).
This game encourages listening skills, following instructions, balance, coordination, and movement while requiring very little energy from you.
Why I like this activity: It requires absolutely no setup, can be played almost anywhere, and I can comfortably stay seated while my child gets some movement and has fun.
Freeze Dance
You’ll need: Music.
Freeze Dance is another classic that gets kids moving while feeling more like a game than exercise.
Simply put on some music and encourage your child to dance however they like. Every so often, pause the music. When the music stops, everyone has to freeze in place until the music starts again.
You can make the game more challenging by asking children to freeze in funny poses, balance on one foot, or pretend to be different animals when the music stops.
This activity encourages gross motor skills, balance, coordination, listening, and body awareness while giving children a fun way to burn off some energy.
Why I like this activity: Once the music is playing, my only job is to press play and pause. It’s an easy way to encourage movement on days when I don’t have the energy to actively join in.
On low-energy days, I remind myself that my kids don’t need a perfect parent—they just need connection. Even 10–15 minutes of laughing and moving together can make a big difference.
