Keeping kids active during winter

With winter in full swing and colder days keeping many children indoors, parents face a familiar challenge: how to ensure their kids stay active. Jonathan Smits, MD, a sports medicine physician at Loma Linda University Children’s Hospital, says physical activity during the winter months is essential for maintaining good health and supporting emotional well-being.

“Staying active is important for their physical and mental health,” said Smits. “It’s a great way to burn off extra energy, maintain fitness, and boost their mood.”

When children become less active during the winter, the effects are noticeable. According to Smits, sedentary behaviors combined with increased snacking during holiday months can lead to weight gain.

“Children who aren’t moving enough can experience physical deconditioning, tight muscles, and even back pain,” he said. “We also see an increase in conditions like tendinitis when kids suddenly jump back into high-level activities after being inactive.”

The mental health toll can be just as significant. Reduced exposure to sunlight and outdoor activities can disrupt circadian rhythms, leading to irritability and fatigue.

Finding ways to keep moving

Parents don’t have to rely solely on outdoor activities to keep their children engaged. Smits suggests exploring indoor options like trampoline parks, climbing gyms, and indoor playgrounds.

“Our area offers plenty of opportunities to stay active, even in the winter,” he said. “Sledding, skiing, and snow hiking are fun outdoor options, but we’re also lucky to have mild winters where kids can explore desert trails or visit the beach.”

The link between exercise and overall health

Physical activity is tied to a stronger immune system. Exercise helps regulate sleep patterns, which Smits says are critical for maintaining immunity.

“Being active supports better sleep and vitamin D levels, both of which are important for staying healthy,” he said.

Additionally, regular exercise triggers the release of endorphins, which improve mood and reduce stress. “Kids feel accomplished and confident when they’re active,” Smits said. “It gives them a sense of purpose and helps combat the seasonal blues.”

How much exercise is enough?

Experts recommend that children get at least 60 minutes of physical activity five times a week, double the amount recommended for adults.

“This is a time for kids to build good habits,” Smits said. “They’re growing, and their bodies respond incredibly well to consistent exercise.”

Tips for parents

Parents can set the tone by modeling active behaviors themselves, Smits said. Whether it’s going for family hikes or joining in on activities like skating or cycling, making fitness a family affair can encourage kids to join in.

Winter can present additional challenges for children with conditions like asthma, but Smits says there are ways to navigate them.

“Indoor activities in climate-controlled environments can keep kids moving without exposing them to harsh cold air,” he said.

As winter continues, Smits advises parents to mix up their children’s routines to keep things engaging. “The goal is to make physical activity fun and sustainable,” he said.

By keeping kids active, parents can help them maintain their health, stay positive, and develop lifelong habits that benefit both body and mind.