Get Your Body Moving
Design and follow a fun 10-minute movement routine with stretching, jumping, balancing, and a simple dance to boost fitness, coordination, and mood.
Step-by-step guide to Get Your Body Moving
Step 1
Clear a safe open space to move with no toys or furniture in the way.
Step 2
Put on your comfortable clothes so you can move easily.
Step 3
Fill a water bottle to stay hydrated during the activity.
Step 4
Set a timer to 10 minutes so your routine lasts the right amount of time.
Step 5
Pick one stretch one jump one balance and one dance move to include in your routine.
Step 6
Decide how many seconds or minutes you will spend on each move so the total equals 10 minutes.
Step 7
Start the timer to begin your 10-minute routine.
Step 8
Do your chosen stretch for the amount of time you planned.
Step 9
Do your chosen jump move for the amount of time you planned.
Step 10
Practice your chosen balance exercise for the amount of time you planned while using the pillow if you need extra support.
Step 11
Do your chosen simple dance for the amount of time you planned and have fun moving to the music.
Step 12
Do a 1-minute cool-down stretch to help your muscles relax.
Step 13
Take a sip of water to rehydrate after your routine.
Step 14
Share your finished 10-minute movement routine on DIY.org
Final steps
You're almost there! Complete all the steps, bring your creation to life, post it, and conquer the challenge!
Help!?
What can we use if we don't have a timer, pillow, or water bottle?
Use a phone's stopwatch or a kitchen timer instead of a timer, a filled cup or reusable bottle if you don't have a water bottle, and a firm couch cushion or the back of a chair/wall for extra support instead of the pillow.
What should we do if the child keeps losing balance during the balance exercise?
Practice the chosen balance exercise next to a wall or while holding onto a chair rather than unsupported, shorten the planned hold time when you 'Decide how many seconds or minutes,' and keep the pillow nearby for extra support as the instructions suggest.
How can we adapt the routine for younger children or older kids?
For younger children shorten each move to 20–30 seconds, choose very simple jumps and balances and provide close supervision, while older kids can increase hold times, pick more challenging jumps or balance poses, or combine two dance moves per slot when you 'Decide how many seconds or minutes' to total 10 minutes.
How can we make the activity more fun or challenging?
Customize the routine by creating a music playlist for the dance move, add a points or repetition challenge (for example repeat the four chosen moves twice within 10 minutes), decorate the safe open space for a theme, and then share your finished 10-minute movement routine on DIY.org to celebrate progress.
Watch videos on how to Get Your Body Moving
5 Minute Move Kids fun Workout | The Body Coach TV
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Facts about children's physical activity
⏱️ Just 10 minutes of active play can boost mood and improve focus — quick moves make big changes!
⚖️ Practicing balance (like standing on one leg) builds core strength and improves coordination.
🕺 Dancing boosts memory and coordination because you learn and remember steps and rhythms.
🦘 Jumping helps build stronger bones and leg power — great for growing kids!
🤸 Stretching helps your muscles move more smoothly and can reduce soreness after playtime.
How do I design and follow a fun 10-minute movement routine for kids?
What materials do I need for the 'Get Your Body Moving' 10-minute routine?
What ages is a 10-minute movement routine suitable for, and how can it be adapted?
What safety tips should I follow for this quick movement and dance routine?
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