Play Activities To Help With The Winter Blues!

As OT’s we can’t stress enough how much movement is essential to your child’s development. As your child moves and plays, their nervous systems are continuously re-organizing and developing endless skills including motor planning and coordination, emotional regulation, and attention. However, we understand how challenging it can be to give your kid the opportunities for movement and play during the winter time… it is freezing outside!!! Have no fear though, there are plenty of indoor activities that can be used to effectively calm your child’s nervous systems as well as help release all that built up energy!!! Implement a few of these games into your daily routine to help your children sustain a calm, alert emotional state, facilitate motor planning and coordination skills, and most importantly… have fun!

Obstacle Courses– Duration: 15 to 20 minutes. No need for any fancy equipment, use the furniture in your own house! Obstacle courses are all about using the whole body to complete a sequence of motor patterns. Create a 3 to 5 step obstacle course for your kids to complete.Examples of obstacles include climb over the back of a couch, crawl under a table, jump on a bed, jump on or over objects, crawl down steps, etc.

Rough and Tumble Play– Duration: 10 to 15 minutes. This activity is a therapist favorite because not only does it bring out a lot of laughs and giggles, but it is also extremely effective in facilitating a calm, alert state of arousal when done correctly! The idea is to safely wrestle each other to provide resistant feedback to the whole body needed to facilitate a sense of groundedness. General rules is each person participating needs to say “start” for the wrestling to begin, if one person says “stop” the wrestling stops immediately. Be goofy with grunting or laughter as this will ensure proper breath release. You can wrestle in a variety of positions to keep it novel and fun:Standing with hands only

  • Standing with arms crossed, pushing against each others shoulders and back only
  • Down in 4 point quadruped position facing same directions, pushing against each other’s sides using shoulders and hips
  • Laying down on floor with legs straight and arms crossed, roll into each other in log roll motion

Animal Walk Reg Light/Green Light– Duration: 10 to 15 minutes. Follow the rules of red light/green light with a start and finish line. Players go when directed with “green light” and stops immediately when directed with “red light”. If one moves when red light is called then they have to return to the starting line. First one to cross the finish line wins. To add resistance and heavy work into this game, have participants perform various animal walk and core activation patterns.

  • Puppy crawl- crawling on hands and knees (can be forward or backwards)
  • Bear walk- walking on hands and feet with belly towards floor
  • Crab walk- walking on hands and feet with belly towards ceiling
  • Frog jump- full squat and jump forward
  • Bunny hops- standing and quick 2 foot hops forward
  • Skipping- alternating hop and knee lift forward
  • Galloping- Moving forward with same foot in the lead
  • Army crawls- Laying on belly, using alternating arm and leg movements to move forward

Train/Car Ride– Duration: 5 to 10 minutes. This activity involves heavy pushing and/or pulling. The idea is to facilitate a car or train ride with one person sitting inside a laundry basket, and the other pushing/pulling the basket. With siblings, each person can take a turn being the passenger with the other pushing/pulling. If there are no siblings, then have your kid utilize his/her imagination to take their friends (i.e. stuffed animals, star war characters, barbies, etc) on a ride… add things to the basket for their “vacation” to add weight and resistance to the activity.

Puppy Crawl Tag– Duration: 8 to 10 minutes. Follow the game of tag with one family member/friend being “it” trying to tag someone else. Instead of walking or running, play the game crawling on hands and knees to add more resistance to the activity.



Increasing Your Child’s Attention Through Nutrition and Sensory Tricks

Utensil use

Our nutrition, diet, and behavior go hand in hand. Food is the fuel to get our body and nervous system organized and ready for the day! You can create a huge impact on your child’s attention and state of arousal through offering specific foods during meals and snack time.

The following are research-based food items that can increase attention, memory, spatial learning, and/or sleep:

  • Omega 3 foods: Walnuts, Cashews, Almonds, Salmon, Flax seeds, Chia seeds, Dark leafy greens (like spinach, brussel sprouts, or kale)
  • Iron rich foods: Red meats, sesame seeds, lentils, spinach, pumpkin seeds, broccoli, seafood, raisins
  • Magnesium rich foods: Bananas, yogurt, dried fruits
  • Foods rich with antioxidants: Blackberries, Strawberries, Blueberries, Pecans, Walnuts, Kidney Beans, Oranges
  • Proteins: Peanut Butter, hard-boiled eggs, nuts, avocado, yogurt, cheese, hummus, milk
  • High Fiber Grains: Oatmeal, Brown Rice, Quinoa, Chickpeas, Whole Wheat bread

You can also capitalize on tougher food items that require increased effort to chew, which provides resistance to oral motor musculature and subsequently promotes improved attention and organization:

  • Crunchy/chewy foods: granola bar, raw carrots, raw celery, thick pretzels, raw peppers, raw apples, cheese, nuts, dry cereal, raw broccoli, fruit leather/roll-ups
  • Foods and drinks that utilize strong sucking: Sugar-free hard candies, drinking yogurt/applesauce/smoothies through a straw, provide long crazy straw for drinks


Here are some sample diets that can be planned for your child’s school day:

Breakfast: Oatmeal with bananas and strawberries
Lunch: Hard-boiled egg, nuts, cheese, carrots with hummus
Snacks: Celery with peanut butter and raisins, yogurt through a straw, apple slices
Dinner: Steak, brown rice, brussel sprouts or broccoli

Breakfast: Yogurt with granola, blueberries, and blackberries
Lunch: Turkey, avocado, and cheese sandwich on whole-wheat bread; applesauce through a straw; peppers and hummus; orange slices
Snacks: Apple with peanut butter, almonds, dried fruits
Dinner: Baked salmon, quinoa, spinach or cooked carrots

Consult your therapist at My Kids Therapy to find ways to support your child’s health and attention as part our holistic approach to treatment! 410-451-5700