A short guide of activities and exercises to do with the kids through winter in Brisbane or in Sydney and Melbourne when the weather gets really chilly.

As Australia starts to head into winter, just like the cold, lack of motivation and movement starts to seep into our lives. As a nation we're blessed with beautiful weather all year round but as temperatures start to drop, it's harder to find the drive to get up and go outside, instead we begin to turn inward. Curled up on the lounge with our favourite winter pajama's and blanket is hard to skip out on when outside holds a crisp cold bite.

We know that exercise and sports have huge physical benefits for our kids and youth which includes improved cardiovascular health and assists in the development of strong bones, joints and muscles. Physical wellbeing isn't the only beneficial factor of remaining active, physical activity has beneficial effects on mental health as well with overall improvements in quality of life, self-esteem, self-confidence and mood states. It is also strongly believed to improve brain function and cognition therefore influencing better academic performance.

Some other benefits of physical sporting activity for children include:

• maintenance of a healthy weight
• improved posture
• better sleep patterns
• improved concentration
• help with relaxation
• improved balance
• skills development
• increased flexibility
• opportunities to make friends and enhance social skills.

To help you and your family to stay motivated and active through these cooler months, we've put together a few fun activity ideas for you to do at home and outside with the whole family. These activities ensure they're still receiving physical movement to help remain physically and mentally healthy without it feeling like a chore. A lot of these activities can be enjoyed by you as well as your kids, don't be afraid to get up and moving with them.

Free activities to do inside with kids in Brisbane

If getting outside into the cold just doesn't suit you, there are plenty of ways to keep the family entertained and moving inside. Sometimes it only takes gathering supplies from around the home and some creativity to come up with activities that you and your kids will enjoy:

• Put on some music and have a dance party in your loungeroom - bring back some classic party games like music chairs or musical statues
• Hide and seek - to add a little extra physical movement, when the person that is 'it' finds the last person that is hiding, they must count to 5 while everyone else runs away. The person who was 'it' then chases after them, whoever is caught first can be the next person who's 'it'
• Build and create obstacles around the house using household items and see who can finish the obstacle quickest
• Create an indoor treasure hunt
• Set up an old mattress in the loungeroom to practice jumping, funny running styles and tumbling
• Create an at home bowling alley with empty plastic bottles and a pair of socks - to make it more difficult you can add weight to the bottles
• Build an inside volleyball court with household items and play some balloon volleyball
• Put together a yoga routine and go through the routine together as a family

If you're struggling to come up with activities on the spot, create an 'Activity Jar' that has ideas on pieces of paper that you can draw from and use.

Free sporting activities to do outside with the kids in Brisbane

Even when it’s cold and potentially wet outside, you and your child can still be active around your home and neighbourhood. Put on coats, hats and gloves and head outside there are plenty of free activities you can do:

• Rollerskating, rollerblading or skateboarding (insist that everyone wears appropriate safety equipment)
• Riding a scooter
• Shooting hoops outside with a netball hoop or basketball system
• Kicking a NRL or rugby union ball off a Supertee kicking tee
• Show your kids what the beach looks like in wild weather, or visit parks and gardens when the plants are all wet and glossy
• Go for a walk around the neighbourhood - If it’s darker, let your kid play with a torch when you go. If you have a family dog, take them with you and let your kid hold the leash
• Set up a treasure hunt outside
• On a windy day, you can try flying kites or even chasing leaves. As an added little game, find places to hide from the wind outside.

Tips and tricks to stay motivated with kids in winter

• Create and complete activities together as a family
• Create an area dedicated to activities within the home
• Limit electronic use
• Encourage kids to invite friends over to participate in activities together
• Create and stick to a routine
• Keep games fun and interactive 
• Create some healthy competition between the family. Battle it out to see who comes out on top at the end of the week

An alternative option is signing you kid up for a recreational sport like basketball and soccer which is played all year round, or winter sports like rugby union, NRL, AFL, netball and even continuing your swimming lessons during winter (heated swimming pools in Brisbane).

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