Stay Active Indoors: Neurodivergent-Friendly Ways to Keep Moving When It’s Too Cold Outside
Winter can make it challenging to stay active, especially when it’s too cold to head outdoors. For families with neurodivergent members, finding activities that engage the body while also accommodating unique sensory needs and energy levels is essential. Here are some creative and accessible ways to keep everyone moving and having fun inside.
1. Obstacle Course Adventures
Turn your living room into a mini adventure zone with a DIY obstacle course. Use furniture, cushions, and everyday items to create stations for jumping, crawling, balancing, and weaving. Adjust the course to suit different energy levels or sensory preferences, such as adding a tunnel for crawling or a soft mat for jumping.
Tip: Include a sensory-friendly component, like a station with soft textures to touch or a balance board for a gentle rocking motion.
2. Musical Movement Games: Dance, Freeze, and Groove
Incorporate music-based activities like Freeze Dance, where participants dance and freeze when the music stops. Add props like scarves or ribbons for extra sensory stimulation.
Why it works: Movement paired with rhythm can help regulate energy levels, and the predictability of freezing can make it less overwhelming.
3. Yoga and Stretching for All Ages
Practicing yoga is a great way to combine movement with relaxation. Choose a kid-friendly yoga video or create your own routine with simple poses like “downward dog” or “tree pose.” Incorporate stretches that feel good for everyone.
Neurodivergent-Friendly Adjustments: Provide visuals or use weighted blankets during floor poses to add calming sensory input.
4. Indoor Scavenger Hunt
Keep minds and bodies engaged with a scavenger hunt. Create a list of items to find or tasks to complete, like “find something blue” or “hop to the kitchen and back.” This activity can be adapted to match energy levels and focus needs.
Tip: Include sensory-friendly items, such as something soft to touch or a favorite object, to make the hunt more engaging.
5. Art in Motion: Collaborative Family Art Projects
Create art that involves movement, like spin art using a salad spinner, or large murals where everyone contributes.
Why it works: Combining gross motor skills with creativity makes this activity engaging for a range of sensory preferences.
Wrapping Up
Staying active indoors during winter doesn’t have to be boring or stressful. By incorporating these neurodivergent-friendly activities, you can create a fun, inclusive environment that supports physical activity while considering sensory needs and preferences. Whether it’s bouncing on a trampoline, dancing to favorite tunes, or exploring creative movement, these ideas will help keep your family moving and smiling all season long!