As the darker evenings roll in and outdoor playtime becomes less frequent, many parents notice a shift in their children’s energy, mood, and motivation. The winter months can be a wonderful time for cosy nights and family togetherness — but they can also bring challenges for children’s mental health.
At RINKA Kids Fitness, we see first-hand how physical activity and movement directly support children’s emotional wellbeing. When that movement naturally reduces in winter, it’s important to be proactive in keeping both bodies and minds healthy.
Here are some simple, realistic ways to support your child’s mental health this winter — no big changes, no complicated routines, just small things that make a big difference.
1. Keep Movement a Daily Habit
Even 10 minutes of active play a day helps release endorphins, reduce stress, and boost focus. Indoors, try:
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A five-minute dance-off after dinner
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A “movement challenge jar” filled with short, fun tasks (10 star jumps, 5 frog hops, 1-minute plank)
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A quick hallway obstacle course using cushions and cones
Short bursts of activity throughout the day keep children energised and happy — especially on the coldest, rainiest days.
2. Get Outside for a Little Fresh Air
Even limited daylight exposure helps regulate mood, sleep, and energy. Try to get outside every day, even briefly.
Make it fun by:
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Spotting winter birds or Christmas lights
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Racing to the next lamppost
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Collecting leaves or twigs for a “winter nature tray”
Fresh air and natural light are powerful mood boosters — for children and parents alike.
3. Create Predictable, Comforting Routines
Children thrive on routine, especially when the days feel shorter. A steady rhythm helps them feel grounded and calm.
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Keep mealtimes and bedtimes consistent
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Add one daily ritual your child can rely on — a bedtime chat, a shared book, or “one good thing” from their day
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Encourage calm, screen-free wind-down time before bed
4. Balance, Don’t Ban, Screen Time
Screens often increase during winter — and that’s okay, within reason. The key is to balance it.
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Try “screen-free hours” (for example, between 5–7pm)
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Swap one TV show for a family board game or challenge
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Encourage children to earn screen time through active minutes
Small swaps can protect focus, sleep, and emotional balance.
5. Nurture Social Connection
Friendship is one of the strongest protectors of children’s mental health.
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Arrange playdates or small group activities
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Join a RINKA class or local sports club where the focus is on fun, not competition
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Encourage teamwork and shared laughter whenever possible
Positive social interaction reminds children that they belong — and that’s powerful for emotional resilience.
6. Be the Role Model They Watch
Children learn from what we do, not what we say. Show them how you take care of yourself through winter.
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Move with them — stretch, dance, or walk together
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Talk about your feelings and how you handle them
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Model gratitude and calm — “I’m thankful for this cosy evening” can go a long way
Your energy becomes theirs.
7. Stay Alert to Emotional Changes
A little winter tiredness is normal, but if your child becomes unusually withdrawn, irritable, or anxious, take time to talk.
Try saying:
“I’ve noticed you’ve been a bit quiet lately — do you want to tell me how you’re feeling?”
Listening without judgement helps children feel safe to share what’s on their minds.
The RINKA Reminder
At RINKA, we believe movement is medicine — for the heart, body, and mind. Every game, challenge, and laugh your child shares in class supports their confidence, emotional wellbeing, and overall happiness.
This winter, remember: movement doesn’t just build strength — it builds joy.