Creating a Wellness Mobility Program

Written By Madison Sain, PT

A Childhood Wellness Mobility Program is all about getting kids moving and building habits that stick for life. It’s not just about exercise—it’s about encouraging healthy habits, helping kids develop physical skills, and supporting their overall well-being. Did you know that staying active and eating healthy can actually boost focus, emotional regulation, and brain development? It's true! By incorporating physical activity into daily life, kids can improve their strength, flexibility, coordination, and health while also laying the groundwork for a lifetime of wellness.

Activity Planning: Keep It Fun and Interactive!

First things first—make it enjoyable! Get creative and involve your kids in planning. Grab some colorful markers and sit down to create a weekly activity calendar together. This way, they’ll feel more invested in their movement routine. Aim for 30-60 minutes of activity each day. Here’s a breakdown of different types of activities to keep things fresh and exciting:

Types of Activities:

  • Aerobic Fun: Think running, jumping, skipping, climbing, swimming, biking, and jump rope. Let their imagination run wild!

  • Strength Training: Age-appropriate bodyweight exercises like squats, push-ups, and planks. Bonus: They can show off their “muscles” afterwards!

  • Balance and Flexibility: Try out some yoga poses, dance routines, or simple stretching exercises.

  • Fine Motor Skills: Play ball games, draw pictures, throw darts, or do puzzles to fine-tune those hand-eye coordination skills.

  • Coordination: Set up obstacle courses, race each other in relay races, play soccer, or even go bowling. Movement and fun all rolled into one.

Screen Time Guidelines: Balance Is Key

While it's tempting for kids to get lost in screens, it’s important to keep things in check. Aim for no more than 1-2 hours of recreational screen time each day. And whenever they're on a screen, encourage breaks every 30-60 minutes to get up and move around.

Looking for active screen time options? Here are some awesome (and fun!) digital programs that help kids stay active while enjoying their screens:

Incorporating movement into your child’s daily routine is a win-win—whether through creative play or fun videos that get them up and moving. Let's make wellness exciting and accessible for kids of all ages!

Sample Weekly Wellness Program

Monday: Strength

  • Focus: muscle strength, coordination, endurance

  • Activity: animal walk relay race + squats/push-ups 

Tuesday: Outdoor Play

  • Focus: Coordination, cardio, fine motor (drawing with chalk)

  • Activity: hopscotch 

Wednesday: Yoga/Stretching

  • Focus: flexibility and mindfulness

  • Activity: Dinosaur yoga https://www.youtube.com/watch?v=Sjq2OPw3AMQ

Thursday: Group Games or Team Sports

  • Focus: coordination, socialization

  • Activity: basketball/soccer with friends, cousins, or neighbors

Friday: Nutrition & Cooking Workshop + Active Play

  • Focus: healthy eating, balance, coordination

  • Activity: make healthy whole food snacks followed by obstacle course https://healthywithachanceofsprinkles.com/healthy-whole-food-snacks-for-kids/

Saturday: Family Day

  • Focus: making fitness fun with the whole family

  • Activity: Scavenger hunt + exercises https://www.teacherspayteachers.com/browse/free?search=fitness%20scavenger%20hunt

Sunday: Light Activity Focused on Rest

  • Focus: active recovery 

  • Activity: nature walk

If you have any questions or need further guidance, feel free to speak with one of our physical or occupational therapists!


Madison Sain, PT
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