10 Best Movement Activities for Kids with ADHD, APD, or Autism

Kids love to move, and for good reason! Active play doesn’t just help them build strong muscles, it also improves focus, memory, problem-solving, math skills, and even social skills.

But finding the right activities can be tricky, especially if your child has ADHD, autism, or sensory challenges like auditory processing disorder (APD).

With years of experience working with kids, I know how important it is to choose activities that are both fun and helpful. That’s why I’ve put together this list of movement-based games designed to build different skills – plus tips to make them work for your child’s unique needs!

Why Are Movement Activities Important for Kids with ADHD, APD, or Autism?

During childhood, the brain is still growing, and regular movement helps kids develop motor skills, manage emotions, and build social connections – key foundations for lifelong learning and well-being.

Movement doesn’t just keep improve children’s physical development; it also boosts their brainpower. It strengthens brain connections, improving cognitive skills like focus, memory, and problem-solving skills [1,2]. Physical activity also increases blood flow to the hippocampus, the part of the brain that supports learning and memory [3].

When kids move, their bodies release feel-good chemicals like endorphins and a protein called brain-derived neurotrophic factor (BDNF), which improve mood, boost cognitive performance, and reduce anxiety [4]. A 2022 study even found that physical activity helps young children manage frustration and handle challenges more calmly [5].

Sometimes, children may move a lot because they appear to crave more sensory input—a term called sensory seeking – but actually compensation for lack of opportunities for physical activity.

“Sometimes, what is described as sensory seeking is just a child that needs more movement than they are getting. With the amount of screen time kids often get, along with decreased physical activity in schools and at home, movement is much less of a focus. However, this doesn’t change that kids’ bodies NEED to move. Sitting at a desk all day has to be balanced out by movement. I think some families perceive a child’s need for movement to be atypical, when this is really a normal and essential part of development for all kids.”

Erika Trump, MS, OTR/L, pediatric occupational therapist at Spark Pediatric Therapy.

For kids with ADHD, APD, or autism, challenges like sensory issues, social challenges or attention difficulties can make participation harder. Adapting activities to fit their needs is important to help them build skills, stay calm, and feel confident.

Benefits of Movement Activities for Kids with ADHD

Children with ADHD often experience difficulties with impulsivity, hyperactivity, and sustaining attention. These challenges can make it hard for them to engage in structured activities or focus for extended periods.

Physical activity can help kids with ADHD learn how to  stay on task and ignore distractions [1]. It can also improve attention, especially when cognitively engaging [6]. Similarly, a 2022 review of studies found that on top of motor skills, physical activity improved attention and executive function in children with ADHD, without side effects, compared to medications [7].

How Movement Activities Help Kids with APD

Children with APD have trouble understanding sounds, which can affect how they communicate and learn. Adding movement to their routines can help their brains process sounds better, making it easier for them to communicate and learn. While there isn’t much research on how exercise directly affects APD, studies show that physical activity can improve focus and how the brain processes information.

Pairing physical activity with music is a powerful way to enhance cognitive development – which is exactly why nursery rhymes and children’s song are so effective [8]! Programs like Soundsory^® build on this idea by combining movement with rhythmic music and sound therapy, helping to enhance brain processing and support overall development in children.

How Movement Activities Benefit Kids with Autism

Children on the autism spectrum often experience difficulties with social interactions and communication. Providing physical activity to children with autism can help improve their communication, self-control skills, and cooperation [9].  It was reported to decrease repetitive movements and consequently improved parent-reported quality of life.

10 Movement Activities to Help Kids Focus and Regulate Their Senses

1. Balloon Toss 

🎯 Activity Type: Individual, Pair, Group 

🧠 Skills Developed:

• Focus
• Balance
• Body concept 
• Eye-hand coordination
• Timing
• Decision making
• Cooperation
• Resilience
• Communication

🥅 Activity Objectives: Keep the balloon afloat using hands and feet.

🧸 Materials Needed: Balloon

📋 How to Play:

1. Blow up a balloon and place it in the play area.
2. Perform some stretching before starting. 
3. The goal is to keep the balloon in the air by tapping it with hands or feet. For pairs, alternate touches, ensuring both participants work together to keep the balloon afloat. For groups, form a circle and take turns tapping the balloon.

🔄 Variations or Levels of Difficulty:

• Gradation: Add more balloons or vary balloon sizes (movements will differ due to weight differences).  You can also make children march in place while keeping balloons in the air to increase the challenge.
• Modification: Allow children to sit on the floor while keeping the balloon afloat to simplify the task.
• Variations: Introduce a time goal to see how long they can keep it in the air. Limit what body part participants can use.

🛡️Safety Tips:

• Use a matted floor in case of slips or dives.
• Play indoors to avoid balloons being blown away by the wind.

🤝 Parent/Child Interaction Tips:

Encourage turn-taking by alternating taps.

Set cooperative goals, like reaching a certain number of taps together.  

2. Obstacle Course

🎯 Activity Type: Individual, Pair, Group

🧠 Skills Developed:

• Attention and focus
• Time management
• Ability to follow instructions
• Sequencing skills
• Locomotor skills (walking, running, jumping, etc.)
• Eye-hand coordination
• Spatial awareness
• Coordination
• Perceptual skills (timing, balance)
• Number/letter/shape concepts
• Visual-spatial skills (reading maps, assembling puzzles)
• Problem-solving
• Decision making
• Cooperation
• Resilience
• Communication

🥅 Activity Objectives: Navigate obstacles to complete the course.

🧸 Materials Needed: Chairs, cushions, cones, hula hoops, bags, or other household objects

📋 How to Play:

1. Set up stations using materials like chairs to crawl under, cones to zig-zag around, and a line of tape for balancing
2. Add tasks to the course, such as:

• Carrying a small bag from one station to another
• Do silly crawls from one station to the other
• Doing alternating hops following line or markers on the floor
• Jumping 10 times in a trampoline or hopping in place a spot (mark spot with a paper or tape)

• Performing a push up

• Finishing a puzzle

3. Demonstrate the entire course once before the children begin
4. Have children complete the course individually or in groups

🔄 Variations or Levels of Difficulty:

• Gradation: Add a timer to challenge children to complete it faster. Add cognitive tasks such as memory games, math challenges, and solving puzzles
• Modification: Simplify the tasks, such as removing balancing challenges
• Variations: Turn the activity into a story-based adventure or add a theme, such as pretending the floor is lava. Alternatively, create a scenario where one group acts as soldiers and the other as enemies, with the goal of reaching the castle first

🛡️ Safety Tips:

• Ensure obstacles are stable and secure
• Play in an open space with less clutter
• Remove sharp or hard objects from the area

🤝 Parent/Child Interaction Tips:

• Guide younger children through the course
• Parent can be “buddies” with a child and complete tasks together or coaches as the child performs the obstacle course
• Compete with your child for fun

3. Colors and Shapes Game

🎯 Activity Type: Individual, Pair, Group

🧠 Skills Developed:

• Color and shape recognition 
• Ability to follow instructions 
• Listening skills 
• Balance
• Coordination
• Spatial awareness
• Memory and attention

🥅 Activity Objectives: Teach children to recognize colors and shapes while enhancing cognitive skills, movement, and coordination. 

🧸 Materials Needed: Colored or shaped flashcards or markers

📋 How to Play:

1. Tape colored or shaped cards on the ground. 
2. The adult shouts out a color or shape, and the child must step on the correct card while making their way to a designated goal. If multiple children are playing, assign a goal for each to prevent congestion.

🔄 Variations or Levels of Difficulty:

Gradation: Provide specific shape/color combinations like “red circle” or combine two instructions such as “step on the red circle and then the yellow square” or “clap while stepping on the blue square.”You can also add a challenge by making them stand on one leg.

Modification: Reduce the number of shapes or colors for younger kids and use simple instructions

Variations: Turn it into a team race to see who can reach the goal fastest

🛡️ Safety Tips:

• Ensure the area is clear of hazards
• Use soft or foam cards to prevent slipping 

🤝 Parent/Child Interaction Tips:

• Take turns shouting instructions to make it a shared activity
• Let child be the coach

4. Dress-Up Relay

🎯 Activity Type: Individual, Pair, Group

🧠 Skills Developed:

• Locomotor skills (e.g., running, skipping, hopping)
• Dressing skills
• Problem solving
• Decision making
• Fine motor skills (fastening buttons, zipping)
• Speed and coordination
• Sequencing
• Social interaction

🥅 Activity Objectives: Complete a relay by dressing for a theme and performing a physical task.

🧸 Materials Needed: Themed clothing (e.g., hats, scarves, umbrella, and boots for rainy day )

📋 How to Play:

1. Set a pile of themed clothes at the starting line.
2. The adult announces a theme, such as “going to the beach” or “going to school.”
3. Players must find the correct items of clothing for the theme and put them on.
4. Move around a chair and back using different movements, such as running, skipping, galloping, or crawling.

Here are some fun movements you can incorporate:

• Sledding
• Sideways hopping
• Inchworm

5. Remove the clothes and tag the next player (if in teams).
6. Continue until everyone has had a turn.

🔄 Variations or Levels of Difficulty:

• Gradation: Add extra steps, like carrying a bag or item during the relay, or extending the distance to and from the chair.
• Modification: Use fewer clothing items for younger children. Provide pictures for guidance.
• Variations: Incorporate silly themes, like “dressing as a superhero.”

🛡️ Safety Tips:

• Provide a table for the clothing items and separate boxes for different materials.
• Ensure the running path is clear of obstacles.

🤝 Parent/Child Interaction Tips:

• Play together by alternating turns or racing against each other.
• Help younger children identify the correct clothes.
• Make children dress up their parent as their child who will do the race with them.

5. Hopscotch

🎯 Activity Type: Individual, Group

🧠 Skills Developed:

• Balance
• Coordination
• Number and shape recognition
• Sequencing
• Spatial awareness

🥅 Activity Objectives: Jump through a numbered or shaped grid while following a sequence.

🧸 Materials Needed: Chalk or floor tape, marker (e.g., stone, beanbag)

📋 How to Play:

1. Create a hopscotch grid on the floor using chalk or tape.
2. Label the squares with numbers, shapes, or letters.
3. Toss a marker onto one square.
4. Hop on one foot through the grid, skipping the square with the marker.
5. Pick up the marker on the return trip, staying on one foot.
6. You can play around with the type of jumping a child needs to do per round. You can try backward jumps, side jumps, and sideways hopping to make it fun and challenging at the same time

🔄 Variations or Levels of Difficulty:

• Gradation: Increase the number of squares or require children to jump backward on the way back.
• Modification: Allow two-footed hops for younger kids.
• Variations: Use colors or shapes in the grid for added learning.

🛡️ Safety Tips:

• Ensure the floor is non-slippery and safe for jumping.

🤝 Parent/Child Interaction Tips:

• Play together, taking turns hopping through the grid.
• Encourage your child to design their own creative hopscotch patterns.

6. Treasure Hunt

🎯 Activity Type: Individual, Pair, Group

🧠 Skills Developed:

• Problem-solving
• Teamwork
• Spatial awareness
• Listening skills
• Memory
• Attention

🥅 Activity Objectives: Find hidden objects and fo tasks while following clues.

🧸 Materials Needed: Small toys or objects, clues, treasure map

📋 How to Play:

1. Hide objects around a defined area (indoors or outdoors).
2. Write or draw simple clues leading to each hidden item.
3. Give children the first clue, and have them solve it to find the next item.
4. Continue until all treasures are found.
5. Incorporate movements throughout the activity by adding movement tasks on every station. Include challenging coordination tasks like finger to nose, crazy claps, cross crawls, and finger crosses

🔄 Variations or Levels of Difficulty:

• Gradation: Use riddles or more challenging hiding spots for older kids.
• Modification: Offer picture-based clues for younger children.
• Variations: Create a themed hunt, like a pirate treasure adventure.

🛡️ Safety Tips:

• Avoid hiding items in unsafe areas, like near sharp objects or unstable furniture.

🤝 Parent/Child Interaction Tips:

• Work as a team to solve the clues.
• Take turns hiding items and writing clues for each other.

7. Animal Walks

🎯 Activity Type: Individual

🧠 Skills Developed:

• Core strength
• Coordination
• Body awareness
• Sequencing

🥅 Activity Objectives: Build strength and coordination through imaginative play.

🧸 Materials Needed: None

📋 How to Play:

1. Ask children to mimic animal movements, such as:

• Bear crawl: Walk on all fours with knees off the ground.
• Crab walk: Sit with hands and feet on the floor, lift hips, and walk backward.
• Frog jump: Squat and leap forward.

2. Add a story-based theme, like traveling through a jungle or zoo, and assign different animals at various points.

🔄 Variations or Levels of Difficulty:

• Gradation: Time the activity to see how quickly children can complete a course.
• Modification: Allow slower movements or rest breaks for younger kids.
• Variations: Combine animal movements with obstacle courses.

🛡️ Safety Tips:

• Ensure the area is clear of sharp or slippery surfaces.

🤝 Parent/Child Interaction Tips:

• Join in the movements and create a fun story together.
• Let the child choose their favorite animals for added engagement.

8. Ring Toss

🎯 Activity Type: Individual, Pair

🧠 Skills Developed:

• Hand-eye coordination
• Focus
• Problem-solving
• Depth perception
• Spatial awareness

🥅 Activity Objectives: Toss rings onto a target to develop precision and motor skills.

🧸 Materials Needed: Rings (soft or plastic), target stand (e.g., cone, bottle)

📋 How to Play:

1. Set up a target stand and mark a starting line.
2. Have children stand behind the line and toss rings toward the target.
3. Count how many rings land on the target.

🔄 Variations or Levels of Difficulty:

• Gradation: Move the starting line farther away for older kids.
• Modification: Use larger rings or allow underhand tosses for younger children.
• Variations: Add different targets, like multiple bottles with point values.

🛡️ Safety Tips:

• Use soft rings to avoid injuries.
• Ensure the playing area is free of clutter.

🤝 Parent/Child Interaction Tips:

• Compete to see who can land the most rings.
• Cheer on your child to encourage their efforts.

9. Yoga Poses

🎯 Activity Type: Individual

🧠 Skills Developed:

• Focus and concentration
• Flexibility
• Balance and coordination
• Emotional regulation

🥅 Activity Objectives: Encourage mindfulness, body awareness, and calmness through gentle movements and poses.

🧸 Materials Needed: Yoga mat or soft surface (optional)

📋 How to Play:

1. Demonstrate simple yoga poses such as “Tree Pose,” “Downward Dog,” Baby Cobra and “Warrior Pose.”
2. Guide children to copy the poses, holding each for a few seconds.
3. Incorporate breathing exercises by asking them to inhale deeply while holding a pose and exhale slowly when transitioning.
4. Create a sequence of poses for them to follow, using names like “Stretching Like a Star” to keep it engaging.

🔄 Variations or Levels of Difficulty:

• Gradation: Add more complex poses, such as balancing on one leg or transitioning between poses without resting.
• Modification: Allow children to use a wall or furniture for support during balancing poses.
• Variations: Turn it into a themed yoga session, like a jungle adventure with poses for animals.

🛡️ Safety Tips:

• Encourage slow, controlled movements to avoid strain.
• Ensure the play area is free of hard surfaces or hazards.

🤝 Parent/Child Interaction Tips:

• Practice the poses together and turn it into a calming activity to bond.
• Offer encouragement and celebrate their efforts, regardless of accuracy.

10. Floor is Lava

🎯 Activity Type: Individual, Group

🧠 Skills Developed:

• Problem-solving
• Balance
  Coordination
• Spatial awareness
• Teamwork (in group play)

🥅 Activity Objectives: Navigate across a space without stepping on the “lava,” enhancing motor skills and quick thinking.

🧸 Materials Needed: Cushions, mats, or other safe “stepping stones”

📋 How to Play:

1. Spread cushions or mats across the play area as “safe zones” to step on.
2. Explain that the floor is lava, and players must move from one side of the area to the other using only the stepping stones.
3. For added fun, introduce challenges such as limited stepping stones or a time limit to reach the other side.

🔄 Variations or Levels of Difficulty:

• Gradation: Decrease the number of stepping stones, require players to carry an object as they move, or prevent them from using one leg. 
• Modification: Increase the number of stepping stones and allow rest breaks for younger children.
• Variations: Add a story, such as pretending to escape a volcanic eruption or crossing a dangerous river.

🛡️ Safety Tips:

• Ensure stepping stones are stable and secure.
• Use soft materials to cushion falls.

🤝 Parent/Child Interaction Tips:

• Act as the “lava master” to introduce new rules or encourage creative solutions.
• Join in the fun by navigating the course alongside your child.

Which Movement Activities Can Help My Child Build Social Skills?

Group movement activities are a fantastic way for kids to build social skills like teamwork, communication, and turn-taking. In particular, cooperative play, which commonly emerges during preschool years (around ages 4 to 6), working together toward common goals [10]. This kind of play—whether it’s solving challenges in a group game or waiting their turn to participate—helps kids practice important social skills, like listening, sharing, and respecting others.

Cooperative games involve working toward a shared goal, problem-solving as a group, or sharing and taking turns are especially helpful. For example, Duck Duck Goose is great for teaching turn-taking and attentiveness, while obstacle games encourage teamwork and cooperation.

How Can I Make Movement a Daily Habit for My Child?

Incorporating movement into your child’s daily routine doesn’t have to be complicated. Rather than limiting activities to weekends, aim to make movement a regular part of each day. For example, playing a quick game outdoors after school not only creates special bonding moments but also helps your child regulate their energy and emotions after a long day. Plus, it’s a great way for you to stay active too!

Movement doesn’t always have to be a full-blown game—simple morning yoga stretches can be a calming and energizing way to start the day. Small, consistent efforts tailored to your child’s preferences can foster a lifelong love of physical activity.

How Does Soundsory® Support Movement Activities for Kids with ADHD, APD, or Autism?

Staying consistent with movement activities can be challenging, especially when coming up with engaging ideas requires deliberate effort. Soundsory^® offers a structured solution with its easy-to-follow protocol. The 40-day program, divided into two 20-day blocks with a 3-week break in between, provides 30-minute daily sessions of music listening paired with suggested movement exercises. This consistent routine simplifies integrating movement into daily life, while also complementing existing physical activities and therapy sessions.

Soundsory^® is designed to support sensory regulation by combining auditory and physical inputs. Its carefully curated music helps stimulate the brain, while the accompanying exercises encourage body awareness, coordination, and focus. For children with ADHD, APD, or autism, this dual approach aids in self-regulation, improves motor skills, and fosters a calming effect. Whether paired with yoga, stretches, or playful games, Soundsory^® enhances the overall benefits of movement activities, making it easier to stay on track.

 Final Thoughts: How Movement Can Help Your Child Thrive

Kids are naturally made to move, and parents can harness this natural affinity by making movement purposeful—whether it’s for bonding, improving skills, or helping with self-regulation. Incorporating consistent, engaging activities into your child’s routine supports their physical, emotional, and cognitive development, especially for kids with ADHD, APD, and autism. Programs like Soundsory^® offer structured ways to combine movement and auditory input, helping with sensory regulation and skill-building.

For more ideas, particularly occupational therapy activities,  explore resources on sensory diets for ADHD or sensory diets for autism. You can also try looking exploring primitive reflex integration exercises, balance activities or proprioceptive activities. Movement is a powerful tool—start exploring today to help your child thrive!

FAQs About Movement Activities for Neurodiverse Kids

What Are the Best Indoor Movement Activities for Kids?

What’s considered “best” indoor movement activities varies widely depending on a child’s interests, preferences, age, and abilities. Any activity that is safe, enjoyable, and promotes physical, cognitive, or emotional skills can be considered “best.”

 Examples include yoga, obstacle courses, dancing, balloon toss, or animal walks. For older kids, activities like relay races, interactive games, or structured exercises like Soundsory^®  sessions can be excellent choices. The key is to make the activity engaging and tailored to your child’s needs, ensuring it fosters growth and enjoyment.

What are examples of movement breaks for autism?

Movement breaks for children with autism help them self-regulate and refocus. These breaks can be short and integrated into daily routines, helping kids reset and prepare for learning or social interactions.

Examples include animal walks (e.g., bear crawls, crab walks), jumping on a mini trampoline, or stretching exercises. Sensory-focused activities, such as heavy work tasks like pushing a weighted ball or pulling resistance bands, can also be highly beneficial.

What movements are good for kids with ADHD?

Heavy work movements that provide input to muscles and joints are especially effective for children with ADHD, as they help with sensory regulation, focus, and relaxation.

Examples include running, climbing, or pulling and pushing objects. Active, large-muscle movements like hopping, skipping, or jumping jacks can also help release pent-up energy and improve attention.

References

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8. Pogue, B. (2018). Using Music and Movement to Enhance Cognitive Development. NWCommons. https://nwcommons.nwciowa.edu/cgi/viewcontent.cgi?article=1118&context=education_masters
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