Physical Activities for Toddlers Indoors: 12 Ideas

Toddlers have more energy than anyone in the house and nowhere to put it when it is cold, wet or dark by four o’clock. If you have ever watched a two-year-old climb the sofa for the twentieth time while you try to drink a tea, you know the feeling. The good news is that simple physical activities for toddlers indoors do not need a soft play membership or a big garden. A hallway, some cushions and ten minutes of your attention go a long way.

I coach a lot of parents of under 5s in Archway, and these are the ideas they tell me actually work in a small London flat.

How much activity does a toddler need?

More than most of us think. The NHS says children aged 1 to 2 should be active for at least 180 minutes a day, spread throughout the day, and that light movement like standing, rolling and moving about all counts. For 3 to 4 year olds it is also at least 180 minutes a day, with at least 60 of those minutes being more energetic (see the NHS physical activity guidelines for under 5s). The same guidance suggests cutting down long spells sitting in a buggy, car seat or in front of a screen.

That sounds like a lot, but it is not 3 hours of organised exercise. It is lots of little bursts: crawling, climbing, dancing, carrying things, chasing. Your job is mostly to give them chances to move.

12 physical activities for toddlers indoors

1. Cushion mountain. Pile sofa cushions on the floor and let them climb up, roll off and climb again. Stay close.
2. Tape roads. Lay masking tape lines across the floor. They walk them like a tightrope, drive toy cars along them or jump over them.
3. Blanket tunnel. Drape a blanket over two chairs. Crawling is brilliant for coordination and shoulder strength.
4. Animal moves. Hop like a bunny, stomp like an elephant, waddle like a penguin, slither like a snake. Do it with them.
5. Dance and freeze. Put on music, dance, and freeze when it stops. Toddlers find this hilarious.
6. Balloon keepy-uppy. Keep a balloon off the floor using hands, heads or feet. Slow enough for little ones to succeed. Supervise closely and bin burst balloons straight away.
7. Posting game. Put soft toys at one end of the room and a box at the other. They carry one at a time and “post” it in.
8. Bubble chase. Blow bubbles and let them stamp, clap and jump to pop them. Use a towel on hard floors.
9. Ball rolling. Sit opposite each other with legs apart and roll a soft ball back and forth. For older toddlers, knock down plastic bottle “skittles”.
10. Pillow stepping stones. Lay pillows in a line and step from one to the next without touching the floor.
11. Action songs. “Head, Shoulders, Knees and Toes”, “Hokey Cokey” and “Row, Row, Row Your Boat” all get them moving.
12. Tidy-up race. Who can put the most toys in the box before the song ends? Activity and a tidier floor.

A simple daily rhythm that works

Rather than one big session, try sprinkling movement through the day:

• After breakfast: 10 minutes of dancing or animal moves.
• Mid-morning: a walk outside if you can, even in the rain with a waterproof suit.
• After nap: cushion mountain or the blanket tunnel.
• Before tea: balloon game or ball rolling.
• Before bath: a calmer activity like a slow “yoga animals” stretch to help wind down.

For more ideas when the weather is grim, my posts on indoor games to keep kids active and exercising with your kids have plenty that work for slightly older children too.

Safety tips for little ones

• Clear sharp corners and anything heavy that could be pulled over.
• Soft landings: cushions, rugs or a folded duvet under any climbing.
• Balloons and small balls are choking hazards for under 3s. Stay close and supervise.
• Grippy socks or bare feet on hard floors.
• Keep sessions short. Toddlers tire suddenly, and an overtired toddler is when accidents happen.

Look after your own back too

Being the parent of a toddler is a physical job. You lift them in and out of cots, car seats and high chairs dozens of times a day, often twisting and in a rush. Many of the mums and dads I train come to me with stiff hips and an aching lower back. My post on back pain from lifting kids explains how to lift more safely. If you have ongoing back pain, see your GP or a physio before starting a new exercise plan.

While your toddler plays, you can join in: squat down to their level instead of bending from the waist, do a few glute bridges while they climb on the cushions, or hold a plank while they crawl under you. It all counts.

Where a bootcamp class fits

Indoor play keeps your toddler happy. A bootcamp class keeps you strong enough to keep up with them. My SYP Unlock hip and back mobility class is designed for parents who spend their days bending, lifting and carrying, and it is a great place to start if you have not exercised in a while.

FAQs

How can I keep my toddler active indoors?

Offer short bursts of movement throughout the day: dancing, crawling through a blanket tunnel, climbing cushions, ball games, bubbles and action songs. Join in, keep it playful and change activity when they lose interest.

How much physical activity does a toddler need?

The NHS says toddlers aged 1 to 2 should be active for at least 180 minutes a day, spread throughout the day, including outdoor play. Light movement like standing and moving about counts towards this.

What are gross motor activities for toddlers?

Gross motor activities use the big muscles of the body: crawling, walking, climbing, jumping, kicking, throwing and balancing. Most of the indoor ideas above, like tape lines, tunnels and ball rolling, build these skills.

How do I tire out my toddler indoors?

Mix energetic games (dancing, chasing bubbles, climbing) with problem-solving play like obstacle courses, and finish with a calm activity. Getting outside for even 20 minutes also helps a lot.

Book your first class

Once they are at nursery or with family for an hour, come and train with me. SYP Bootcamp classes are 45 minutes, indoors in a church hall in Archway N19, max 10 people, £15 a class, and suitable for complete beginners. Book your £15 class here or call or WhatsApp me on 07301 512215. Mums who would rather have 1-1 support can read about personal training for women in Archway at SYP Fitness.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.