5 Easy Ways to Help Your Child Burn Off Extra Energy (Without Losing Your Mind)

We know what it’s like to have a child bouncing off the walls.

Literally.

They’re jumping on the couch, spinning in circles, asking 50 questions a minute, and somehow still have energy to spare while you’re just trying to make dinner or send one email.

We’ve been there.

And as much as we love that wild energy (we really do!), it helps to have a few go-to ideas to help your little one stay active in a structured way... to help them grow instead of just go-go-go. 🚀

Here are 5 easy and fun ways to help your child burn off energy:

1. Dance It Out

Put on their favorite songs, turn up the volume (by a reasonable amount), and have a dance party right in your living room. Plus, maybe even join in for a song or two! Get some of the wiggles out. Dancing builds coordination, burns energy, and boosts mood.

(Plus, it’s hard to be cranky when you’re doing the Chicken Dance haha.)

2. Play “Animal Moves”

Tell your child to move like an animal: hop like a frog, stomp like an elephant, crawl like a bear, slither like a snake. It gets them moving and thinking creatively. You can even set a timer for each animal to make it a little game!

Not only is this great exercise, it’s adorable too.

3. Set Up an Obstacle Course

Use pillows, chairs, towels, and toys to build a mini obstacle course around the house or backyard. Give them challenges like “crawl under,” “jump over,” or “spin around twice.” You’ll be amazed at how long this keeps them entertained!

And hey — it might just tire them out enough for nap time.

4. Do Mini Fitness Challenges

Try short 1-minute challenges like:

• 10 jumping jacks

• 5 frog jumps

• Balance on one leg

• Run to the couch and back

  
  

Make it a competition (or let them win). These little bursts of movement are great for their bodies and brains.

5. Let Them Lead the Workout

Ask your child to be the “coach” and guide you through a workout. Let them come up with moves and count reps. Let them show you how strong they are. It builds confidence and gives them a sense of control — which kids love!

At Stretch-N-Grow, we’re all about helping children grow strong, healthy, and happy. We move with your children, play with them, and it's an absolute blast!

If you’re in the San Antonio area, check out our enrichment programs for kids ages 1–5!

We visit local schools with expert-led classes that promote fitness, healthy habits, and child development.

You can learn more at:

👉 https://www.stretchngrowsa.com/fitness-stars

And remember, parents, you don’t need to do everything perfectly. Just keep it up! You’re doing a great job. 💪💛

(Article written by: Nick Hayes)