10 Indoor Games to Keep Kids Active on Rainy Days

It’s been raining since breakfast, the kids are bouncing off the walls and you’ve run out of ideas by 10am. Sound familiar? London weather doesn’t always play along, so it helps to have a list of indoor games to keep kids active that need almost no setup and work in a small flat. These are the ones I’d suggest to any parent: quick to start, cheap or free, and good at burning off energy before it turns into a pillow fight you didn’t plan.

How much activity do kids need?

The NHS guidelines for children and young people say 5 to 18 year olds should aim for an average of at least 60 minutes of moderate or vigorous activity a day across the week. They also recommend a variety of activities, including ones that strengthen muscles and bones, and breaking up long periods of not moving.

That’s an average across the week, so a rainy day doesn’t need to be a write-off. A few short bursts of active play indoors can add up, and stop the whole day from turning into one long sofa session. If you want the full breakdown by age, see my post on how much exercise children need.

First, make some space safely

• Push the coffee table aside and clear toys off the floor.
• Watch out for sharp corners, glass doors and slippy wooden floors. Socks on laminate are a classic way to end up in A&E. Bare feet or trainers are safer.
• Keep the really bouncy games for rooms with soft flooring, and think about the neighbours below if you’re in a flat.
• Pick games to suit the space. A hallway is great for races. A bedroom is better for balance and stretching games.

10 indoor games to keep kids active

1. Floor is lava

Lay cushions, pillows and towels across the floor. Kids have to get from one side of the room to the other without touching the “lava”. It’s great for balance, jumping and leg strength. Make it harder by removing a cushion each round.

2. Musical statues (with a twist)

Play music and dance. When it stops, everyone freezes in a pose you call out: a star, a squat, standing on one leg, a plank. Holding the pose builds strength without anyone noticing.

3. Hallway obstacle course

Use what you’ve got: crawl under a broom balanced between two chairs, step over a line of books, hop between cushions, roll across a duvet. Time each run and let the kids design the next course.

4. Animal races

Race the length of the hallway as different animals: bear crawl, frog jump, crab walk, penguin waddle, kangaroo hop. This is surprisingly hard work and brilliant for strength in the arms, legs and core.

5. Balloon keepy-uppy

Blow up a balloon and keep it off the floor using hands, heads, knees and feet. For older kids, set a rule: only feet, or only elbows. It’s low risk and works for all ages, even toddlers.

6. Simon says workout

The classic game with exercise moves: “Simon says do five star jumps”, “Simon says touch your toes”. Let the kids take turns being Simon. They’ll often push you harder than you’d push them.

7. Sock basketball

Roll socks into balls and throw them into a laundry basket. Add a squat or a jump before every throw, or move the basket further away to make kids run to collect their socks.

8. Dance-off

Put a playlist on and take turns making up a move that everyone else has to copy. It’s one of the easiest ways to get a properly moderate or vigorous effort going without it feeling like exercise.

9. Indoor scavenger hunt

Hide items around the house and give clues. Add a movement rule for each find: hop to the next room, do ten jumps when you find something. Good for a longer stretch of active time.

10. Family fitness dice

Write six exercises on paper (squats, jumps, sit-ups, wall push-ups, running on the spot, plank). Roll one dice to pick the exercise and another for the number of reps or seconds. Easy to keep going for 10 to 15 minutes.

Make it a routine, not a rescue

The games above work best when they’re not just an emergency fix at 4pm. Try a short burst of active play after breakfast, another before tea and one after homework. Three 15-minute bursts plus a bit of active play elsewhere and you’re making good progress towards that daily average. For more on balancing screens and movement at home, read my post on screen time and active families.

Join in where you can. Kids are more likely to keep going when you’re playing too, and a few rounds of animal races is a decent leg workout for you as well.

Looking after your own energy

Keeping kids active on a rainy day takes energy, and that’s hard to find when you’re tired. One of the best things you can do for the family is have a regular slot for your own fitness. SYP Bootcamp classes are 45 minutes, indoors at a church hall in Archway, with no more than 10 people, so rain doesn’t cancel anything. All fitness levels are welcome, and beginners are looked after properly.

FAQs

How can I keep my child active indoors?

Use short bursts of active games like floor is lava, animal races, dance-offs and obstacle courses. Clear a safe space, keep sessions to 10 to 20 minutes, and repeat a few times through the day. Joining in yourself helps keep kids interested.

What are good indoor physical activities for a small flat?

Balloon keepy-uppy, musical statues, Simon says, sock basketball and balance games all work in small spaces and are fairly quiet. Save jumping games for times that won’t disturb neighbours, and use soft flooring where possible.

Does active play count towards children’s daily exercise?

Yes. The NHS includes playground-style activities such as jumping, running and catching as examples of moderate activity for children. Energetic indoor games that get kids out of breath can count towards their daily average.

Book a class for you

If rainy days with the kids leave you drained, a regular class might be the thing that gives you some energy back. SYP Bootcamp is £15 per class, 45 minutes, and you can see this week’s class times on the booking page. Tap “Book my £15 class”, or message me on WhatsApp on 07301 512215. If you’re after something more personal, have a look at the free fitness tools from SYP Fitness as a starting point. Or just book your first bootcamp class and come and say hello.

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.