Easy Exercises to Help Your Child Burn Energy at Home

When Movement Matters More Than Ever

If your child seems to bounce off the walls after school, you’re not alone. Many children between the ages of 6 and 12 struggle with excess energy, especially after holding it together all day in a classroom setting. For kids with learning difficulties or attention challenges, this pent-up energy can lead to meltdowns, conflict, or pure frustration—for both them and you.

Allowing your child to decompress physically isn't just about preventing chaos—it's an important step in supporting their cognitive and emotional well-being. It’s about making energy release a predictable, positive part of daily home life. That doesn’t mean turning your living room into a gymnastics gym. It just means finding simple, enjoyable ways for your child to move their body at home—without a huge time investment or fancy equipment.

Why Physical Activity at Home Really Counts

Children—especially those who are highly active or prone to restlessness—often use movement to regulate their nervous system. After a long day of sitting still and focusing, many kids need to move to let go of internal tension. This is particularly true for children who show early signs of ADHD or sensory processing differences. Without a chance to burn off energy appropriately, many kids will end up bouncing off furniture, starting fights with siblings, or refusing to do homework.

Structured movement—even just ten minutes—can help improve focus, reduce stress, and create a more harmonious home routine.

Low-Stress Ways to Get Kids Moving Indoors

You don’t need a big backyard or special training. Below are three types of at-home activities that many parents find effective—especially for kids who struggle with homework or get irritable in the afternoons.

1. Obstacle Courses in the Living Room

Yes, it might sound chaotic at first, but indoor obstacle courses can be surprisingly manageable. Use pillows for stepping stones, a broomstick across two chairs to crawl under, and plastic cups to zigzag around. Let your child help set it up—it ignites their creativity and gives them a sense of control.

You can time them to keep things fun and focused. After a few rounds, most kids are winded—and calmer. The key is predictability: try doing the same basic course after school every day for a week. Kids thrive on ritual, even when they pretend not to.

2. Dance and Freeze

A classic for a reason. This game gets the heart rate up and gives your child a chance to respond to cues, helping build self-regulation skills while still being pure fun. Use your child’s favorite songs, and take turns being the DJ. Want to add a twist? Require a goofy pose each time the music stops.

Don’t worry if it gets silly. The goal isn’t perfection—it’s joyful movement without pressure.

3. Animal Walks Before Homework

Need to help your child transition to focus time? Try 5 minutes of “animal walks” before they sit down: bear crawls, frog jumps, crab walks down the hallway. This full-body movement activates the core and limbs, which can improve body awareness and readiness to concentrate. It’s also a great strategy if your child resists seated tasks—because it gives them what their body needs first.

For kids who seem like they're always moving, these activities provide a constructive outlet without punishment or shame.

Managing Your Own Energy as a Parent

Let’s be honest—some days you're just too tired to jump around the living room. That’s okay. On those days, consider using tools to support active time while you rest. One quiet-time option that helps many families is pairing gentle movement with storytelling.

For example, your child could stretch or build with blocks while listening to one of the original audio stories from the LISN Kids App, a platform featuring audio series made especially for children aged 3 to 12. With its rotating selection of immersive stories and characters, many children become so captivated they're eager to sit—or sway, or wiggle—while listening. The app is available on iOS and Android.

Building a Routine That Honors Their Needs

Much like how some children thrive on visual schedules or sensory breaks, building in predictable movement periods at home can reduce resistance later in the day. When your child knows what to expect—and trusts that their energetic needs will be met—they often become more cooperative, especially during homework or bedtime routines.

If you’re struggling to find balance, consider reading more about why hyperactive kids thrive on structure or explore ways to connect with your super-active child through bonding activities beyond movement.

Making Movement a Daily Ritual, Not a Battle

Ultimately, the goal isn't just “getting the wiggles out.” It's about creating a rhythm of support. Movement can become a daily anchor that helps your child transition through challenging parts of the day—from school pickup to homework, from screen time to dinner.

This doesn’t require perfection. It just requires a little intention. Start small. Choose one simple activity after school. Be consistent, but gentle. And remind yourself: your child isn’t trying to make life harder—they’re just trying to make sense of a body that often feels like it’s buzzing with electricity. Helping them release that energy constructively is a deeply loving thing to do.

And if you're needing a breather yourself, don't forget: calm can be created in many forms. Even tiny changes can shift the tone inside your home. For more ideas, you might explore these simple ways to create calming moments for your child—and yourself.