Physical Activities for 3 Year Olds: 13 Simple Ideas

Three-year-olds do not walk anywhere. They run, climb, spin, jump off things and then collapse in a heap. If you are a tired parent, keeping up with that energy can feel impossible, especially on a grey afternoon in a small flat. The good news is that you do not need classes, kit or a big garden. The best physical activities for 3 year olds use everyday items and a bit of imagination. In this guide I share simple ideas for indoors and outdoors, matched to what three-year-olds are learning to do with their bodies.

How much activity does a 3-year-old need?

The NHS physical activity guidelines for children under 5 say children aged 3 to 4 should spend at least 180 minutes a day doing a variety of physical activities, spread throughout the day, including active and outdoor play. The more the better, and this should include at least 60 minutes of moderate to vigorous activity.

That sounds like a lot. But it is three hours of moving across the whole day, not a workout. Walking to the shops, dancing in the kitchen, the playground and bath time splashing all count. Most of the ideas below take 5 to 15 minutes each.

What 3-year-olds are learning to do

Knowing what is developing at this age helps you choose activities that are challenging but not frustrating. Around three, many children are working on:

• Jumping with two feet together and landing without falling
• Balancing briefly on one foot
• Climbing stairs and playground frames with more confidence
• Kicking and throwing a ball, though not always in the right direction
• Pedalling a trike
• Running and starting to change direction and stop

Every child develops at their own pace, so do not worry if yours is ahead or behind on some of these. If you have any concerns about your child’s movement or development, speak to your health visitor or GP.

Indoor physical activities for 3 year olds

1. Cushion island hop

Scatter sofa cushions on the floor. The floor is “the sea” and they must jump from island to island. Builds jumping, landing and balance. Keep cushions on a non-slip surface or carpet.

2. Animal moves

Call out an animal and copy it together: hop like a bunny, stomp like an elephant, crawl like a bear, waddle like a penguin, slither like a snake. Brilliant for strength and coordination, and it works in the smallest flat.

3. Tape line balance

Stick a line of masking tape on the floor. Walk along it forwards, sideways, on tiptoes and, for the brave, backwards. Add a zig-zag line for extra challenge.

4. Sock basketball

Roll socks into balls and throw them into a laundry basket. Move the basket further away as they get better.

5. Freeze dance

Put on music and dance. When the music stops, everyone freezes. Teaches listening and stopping, as well as being great fun.

6. Blanket tunnel

Drape a blanket over two chairs to make a tunnel. Crawling through builds shoulder and core strength.

7. Balloon keepy-up

Keep a balloon off the floor using hands, heads or feet. Balloons move slowly, so even little ones can track them. Supervise closely and throw away any burst balloon pieces straight away, as they are a choking risk.

For more rainy-day ideas, see my guide to indoor activities for toddlers.

Outdoor physical activities for 3 year olds

8. Puddle jumping

Wellies on, find the biggest puddle. Two-footed jumps, with landings. Simple, free and they will sleep well that night.

9. Playground climbing

Let them climb, with you close by. Climbing frames and ladders build grip, arm strength and confidence. Resist the urge to lift them to the top. Spot them, but let them do the work.

10. Follow my leader walks

On the way to the park, take turns being the leader: march, tiptoe, take giant steps, take tiny steps, walk backwards (on a safe, clear path).

11. Ball rolling and kicking

Sit facing each other and roll a ball back and forth, then progress to standing kicks. Use a big, soft ball. My post on ball games for toddlers has more ideas.

12. Nature treasure hunt

Give them a list (or pictures) of things to find: a leaf, a stick, a stone, a flower, a feather. Lots of walking, bending and squatting.

13. Trike or balance bike rides

A trike or balance bike in the park builds leg strength and balance, and is the first step towards riding a bike later on.

A sample active day

Here is how 180 minutes can fit into a normal day without you running a timetable:

• Morning: 10 minutes of animal moves while breakfast cooks
• Mid-morning: walk or trike to the park, 60 to 90 minutes of play
• After lunch: quiet time
• Afternoon: cushion island hop and a freeze dance (20 minutes)
• Before tea: walk to the shops with “follow my leader” (20 minutes)
• Bath time: splashing and pouring games

Tips for tired parents

• You do not have to entertain them all day. Set up a simple activity like a tape line or tunnel and let them play.
• Get outside once a day if you possibly can. It changes everyone’s mood, including yours.
• Join in sometimes. Squatting down to their level, crawling through tunnels and chasing them is a workout for you too.
• Let them get messy. Mud washes off.

Looking for local spots to play? See my round-up of playgrounds near Archway and Highgate.

Where a bootcamp class fits in

Chasing a three-year-old all day is hard work. Lifting them, carrying them up the stairs and bending down over and over takes a toll on your back and energy. In my classes I train parents to be stronger for exactly these jobs, and many tell me their aches ease once they train regularly. If lifting and carrying has left your back stiff, try my SYP Unlock hip and back mobility class.

FAQs

How long should a 3-year-old be active each day?

The NHS recommends at least 180 minutes a day of varied physical activity for children aged 3 to 4, spread throughout the day, including at least 60 minutes of moderate to vigorous activity.

What are good indoor activities for 3-year-olds?

Animal moves, cushion jumping, freeze dance, blanket tunnels, sock basketball and balancing on a tape line all work well in small spaces.

Should my 3-year-old do sports classes?

They are not necessary. Free play and simple games give children everything they need at this age. If they enjoy a class, such as toddler gym or dance, that is a bonus.

How can I tell if my 3-year-old is active enough?

If they are moving around for much of the day, playing outdoors regularly and not spending long periods sitting, they are likely doing well. Speak to your health visitor if you have concerns.

Book your first class

When you have a gap in the week for yourself, come and train with me. SYP Bootcamp runs 45-minute small-group classes in a weatherproof church hall in Archway N19. Classes are capped at 10 people, every exercise can be made easier or harder, and it is £15 a class. Book your £15 class here or call or WhatsApp me on 07301 512215. For mums who would like one-to-one support, I also offer personal training for women in Archway.

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.