Physical activities for preschoolers are structured or unstructured movements that support holistic growth, such as running, dancing, climbing, and playing games like tag or musical chairs. These activities are essential for developing gross motor skills, maintaining a healthy weight, and building cardiovascular fitness in children ages 3-5.
Preschoolers should be active throughout the day to build a strong foundation for a healthy lifestyle. Regular movement lowers the risk of childhood obesity, improves anxiety management, and fosters social skills. While structured playtime is important, allowing time for free, unstructured physical play is equally beneficial for keeping children engaged and healthy.
Why is physical activity important for child development?
Regular physical activity builds strong bones and muscles, improves cognitive function, and reduces the risk of life-threatening diseases later in life.
Here are the key benefits of physical activity for preschoolers:
- Promotes physical health: Exercise stimulates growth hormones responsible for height and muscle development. It strengthens muscles, boosts endurance, and improves flexibility, helping children reach milestones like catching a ball or hopping.
- Develops motor skills: Physical activities boost skeletal muscle strength, aiding in both fine motor skills (writing, eating) and gross motor skills (running, jumping).
- Maintains a healthy weight: Active play burns calories and fat, which is crucial for preventing childhood obesity—a condition affecting at least 12.7% of preschoolers according to the CDC.
- Improves cardiovascular health: Exercise enhances the muscles' ability to use oxygen, reducing stress on the heart and lowering the risk of heart disease.
- Aids cognitive development: Physical movement boosts brain growth, improving memory, learning, and problem-solving abilities.
- Improves mental health: Staying active improves mood, concentration, and attention while reducing symptoms of anxiety and depression.
- Fosters social-emotional skills: Team games teach cooperation, interaction, and a sense of accomplishment, boosting self-esteem.
How much physical activity do preschoolers need?
According to the Centers for Disease Control and Prevention (CDC), preschoolers (ages 3-5) need to be physically active throughout the day for growth and development. The general recommendation is at least 3 hours of physical activity per day, including one hour of moderate-to-vigorous activity.
CDC exercise recommendations by age
- Infants (0-1 year): Babies need at least 30 minutes of interactive play daily, including tummy time. This strengthens neck and back muscles and promotes sensory development.
- Toddlers (1-2 years): Toddlers should be active for at least 3 hours a day. This can include neighborhood walks or unstructured free play outside.
- Preschoolers (3-5 years): Preschoolers require at least 3 hours of activity daily. Activities should vary in intensity, from walking and stretching to running and jumping.
Activities Across Developmental Domains
A free guide with activity ideas that foster child development across developmental domains.
Indoor physical activities for preschoolers
When weather keeps you inside, these indoor physical activities for preschoolers will keep children moving and developing key motor skills.
1. Musical chairs
This classic game builds listening skills and agility.
- How to play: Arrange chairs in two rows back-to-back, using one less chair than the number of players. Play music while children walk around the chairs. When the music stops, they race to sit. The child without a chair sits out. Remove one chair each round until a winner remains.
- Non-competitive version: Keep enough chairs for everyone so no one is "out," but challenge them to find a seat quickly.
2. Dance extravaganza
Dancing improves coordination and rhythm.
- How to play: Clear a space in your classroom or living room. Play familiar, upbeat songs and invite children to the dance floor. You can use guided movement songs (like "Head, Shoulders, Knees, and Toes") to add structure.
You can also use music and movement activities to promote physical activity.
3. Balloon volleyball
This activity develops hand-eye coordination without the risk of a heavy ball.
- How to play: Hang a string or yarn across the room at head height. Divide children into two teams. Have them hit a balloon back and forth over the string, trying to keep it from touching the floor.
4. Hula hooping
Hula hooping builds core strength and balance.
- How to play: Provide hula hoops and instruct children to spin them around their waists. If this is too difficult, they can spin hoops on their arms or roll them back and forth to partners.
5. Follow the leader
This game teaches rule-following and gross motor skills.
- How to play: Designate a leader (teacher or student) to perform movements like marching, hopping, or waving arms. The rest of the group must mimic the leader. Rotate the leader role so everyone gets a turn.
6. Don’t let the balloon drop
A simple game focusing on focus and reaction time.
- How to play: Give each child a balloon. They must tap it upwards to keep it in the air. If it touches the ground, they sit down. The last child standing wins. Alternatively, make it a collaborative group effort to keep one balloon afloat together.
Outdoor physical activities for preschoolers
Outdoor play allows for larger movements and connection with nature. Here are effective outdoor physical activities for 3-5 year-olds.
1. Kick the ball
Kicking builds eye-foot coordination and focus.
- How to play: Set up a goal using a laundry basket or box. Have children practice kicking a soccer ball back and forth or aiming for the goal.
2. Sack race
This aerobic exercise strengthens gross motor skills and balance.
- How to play: Have children stand inside a sack (like a pillowcase or potato sack) holding the edges. They must hop to a finish line. The first one to arrive wins.
3. Hide-and-seek
This game fosters problem-solving and self-control.
- How to play: One child is the "seeker" who counts to 10 while others hide. The seeker then looks for the players. This teaches children to remain quiet and patient.
4. Tag / freeze tag
Tag acts as a high-energy cardiovascular workout.
- How to play: One child is "it" and chases others to tag them. In "Freeze Tag," tagged players must freeze in place until a teammate unfreezes them by tapping them.
5. Egg and spoon race
This activity improves balance and fine motor control.
- How to play: Give each child a spoon and an object (plastic egg, ping pong ball, or grape). They must walk to the finish line without dropping the item.
6. Hopscotch
Hopscotch combines counting, balance, and coordination.
- How to play: Draw a grid with numbers 1–9 on the sidewalk. Children toss a marker (stone or beanbag) onto a square, hop over that square, continue to the end, and pick up the marker on their way back.
Frequently asked questions
What is the difference between moderate and vigorous physical activity for preschoolers?
Moderate activity includes things like walking briskly or throwing a ball, where the child is moving but not out of breath. Vigorous activity includes running, jumping, or swimming, where the child is breathing hard and their heart rate is significantly elevated.
How can I encourage a child who is reluctant to participate in physical activities?
Focus on fun, non-competitive games and incorporate their interests, such as using superhero themes for running or animal movements for stretching. Participating alongside them can also provide encouragement and model active behavior.
What are the three main components of physical activity for children?
The three components are endurance (aerobic activities like running), strength (activities like climbing), and flexibility (stretching and bending). A balanced routine should include all three.
What sports are appropriate for a 3-year-old?
Three-year-olds thrive in unstructured active play rather than organized sports with complex rules. However, they can enjoy introductory versions of soccer (kicking), gymnastics (tumbling), swimming, and dance.
Can physical activity help with behavioral issues in the classroom?
Yes, physical activity releases pent-up energy and reduces stress hormones, which can lead to improved focus, better mood, and fewer behavioral disruptions during quiet time.
Keep children active with physical activities
Physical activities for preschoolers are essential for their overall development, promoting physical health, emotional well-being, and social skills.
By incorporating age-appropriate exercises like unstructured play, simple sports, and creative movement into daily routines, childcare providers can support children in building strong foundations for a healthy and active lifestyle.
Encouraging regular physical activity not only benefits the children but also fosters a positive, energetic environment that enhances classroom dynamics and nurtures their growth.
