Physical Activities for 5 Year Olds: Easy Game Ideas

Five-year-olds come out of school like a cork from a bottle. They have spent the day sitting, listening and following rules, and now they need to move. At the same time, their attention span is short, they hate losing and they want to do everything “by myself”. The trick is choosing games that match that energy and that mood. Here are my favourite physical activities for 5 year olds, split into quick after-school games and bigger weekend ideas, with tips from the parents I coach in Archway on what actually works.

What five-year-olds need

The NHS physical activity guidelines for children and young people say children aged 5 to 18 should aim for an average of at least 60 minutes of moderate or vigorous activity a day across the week, with a mix of activities that develop movement skills, muscles and bones. They also recommend reducing long periods of sitting.

At five, most of that should come through play. I go into the numbers in more detail in my post on how much exercise children need.

Matching games to a five-year-old’s brain

Before the ideas, a few things I have learned from years of coaching parents and hearing what works in their homes:

• Short rounds win. Five-year-olds focus best in bursts of a few minutes. Change the game before they get bored.
• Simple rules only. One or two rules per game. More than that and the game falls apart.
• Losing is hard. Choose games where everyone keeps playing, or where you “lose” a lot.
• They love being in charge. Let them be the leader, the caller or the timer.
• Pretend play is powerful. “We are astronauts training for space” turns star jumps into a mission.

Physical activities for 5 year olds after school (10 to 20 minutes)

These are for those tired, wired hours between pick-up and tea, when you have no energy to plan anything.

1. Simon says, sporty version

Classic Simon says, but every instruction is a move: “Simon says touch your toes”, “Simon says jump 5 times”, “Spin round!” (out if Simon did not say it). Let them be Simon for a few rounds. My post on the Simon says fitness game has a full list of moves.

2. Hopscotch

Chalk on the pavement outside, or masking tape on the hallway floor. Hopping on one foot and landing on two builds balance and leg strength, and counting the squares sneaks in some maths.

3. Musical statues with a twist

When the music stops, freeze in a shape you call: a star, a tree, a rocket, a ball. Mix in balance poses on one leg.

4. Sock wars

Roll up clean socks and have a soft throwing battle across the room from behind sofa cushions. Running, ducking, throwing and laughing. Ten minutes of this and everyone is calmer.

5. Race the timer

“Can you put your shoes away, run to the bathroom and wash your hands before I count to 30?” Turns everyday jobs into sprints and gets them done.

6. Scoot or walk the long way home

Add a loop through the park on the way home from school. An extra 10 minutes moving, with no planning needed.

Weekend ideas (30 minutes to half a day)

7. Park obstacle course

Use what is there: run to the tree, jump over the log, crawl under the bench, balance along the kerb of the path, climb the frame, sprint back. Time each go and let them try to beat their own time.

8. Mini sports day

Egg and spoon race, sack race (pillowcase works), three-legged race with a parent, beanbag throw. Medals made from paper plates. Invite a friend or two.

9. Ball skills

At five, many children are getting better at catching a larger ball and kicking with some aim. Practise throwing and catching with a big soft ball, kicking at a “goal” between two jumpers and bouncing a ball while walking.

10. Bike or balance bike practice

Many children learn to ride without stabilisers somewhere between 4 and 7. A balance bike or a pedal bike with the pedals taken off helps them find their balance first. Find a quiet, flat path in a park.

11. Woodland adventure

Climbing over fallen trees, building a den, hunting for sticks and conkers. Highgate Wood and Queen’s Wood are both close to Archway, and there are more ideas in my guide to Highgate Wood with kids.

12. Swimming

Splashing, jumping in and kicking along with a float are great all-body exercise and build water confidence. Many local pools run lessons for this age.

When they say “I don’t want to”

Some five-year-olds will run all day. Others would rather sit with a book or a screen. If yours is the second type:

• Follow their interests. Dinosaur fans can stomp and roar. Superhero fans can do “training”.
• Move together. Children copy what they see. If you move, they are more likely to.
• Give choices. “Park or dance party?” works better than “Let’s go and exercise.”
• Keep it low pressure. Praise effort and fun, never compare with siblings or friends.

Keep yourself fit enough to play

Five-year-olds want you to join in: be the monster, race them, carry them on your shoulders. Here is a 10-minute “parent warm-up” before a park session that also works as a mini workout:

• 10 squats
• 10 incline push-ups on a park bench
• 10 reverse lunges each leg
• 20 seconds plank
• Repeat 2 to 3 times

Your child can count the reps for you.

Where a bootcamp class fits in

Being a playful, energetic parent is much easier when you are strong and fit. In my classes I train busy mums and dads in 45 minutes, with every exercise adjusted to their level. If you finish a day of school runs and park games with a stiff back or sore knees, my SYP Built To Last strength class focuses on the everyday strength that makes family life easier.

FAQs

How much exercise should a 5-year-old get?

The NHS recommends children aged 5 and over get an average of at least 60 minutes a day of moderate or vigorous activity across the week, plus a mix of activities that build movement skills, muscles and bones.

What sports are good for 5-year-olds?

Swimming, gymnastics, dance, football and multi-sport sessions are all popular. At this age, variety and fun matter more than picking one sport.

What can a typical 5-year-old do physically?

Many can hop, skip, climb well, catch a large ball and ride a scooter. Some are learning to ride a bike. Every child is different. Speak to your GP or health visitor if you have concerns about their development.

How do I get my 5-year-old off screens and moving?

Offer active choices you can do together, set a simple routine such as a park trip after school, and make movement fun rather than a rule.

Book your first class

When you are ready to look after your own fitness, come and join us. SYP Bootcamp runs 45-minute small-group classes in a church hall in Archway N19, so rain never stops play. There are no more than 10 people in a class, beginners are welcome, and each class costs £15. Book your £15 class here or call or WhatsApp me on 07301 512215. If you would rather have a coach all to yourself, see private personal training 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.