Best for this moment
when your toddler needs to move and burn energy, especially when you need an outdoor option.
Garden Chase and Catch
At a glance: A simple chase game with clear rules — run when you hear 'go,' freeze when you hear 'stop.' Burns energy and builds listening skills. A 15-minute, high-energy outdoor activity for ages 15m–3y. No prep needed.
Chase is one of the most ancient and instinctive forms of play, and toddlers are hardwired to love it. This version adds a simple rule structure — run on 'go,' stop on 'stop,' and change direction on 'turn around' — which transforms raw running into a game that exercises inhibitory control alongside gross motor skills. The outdoor setting gives children the space to sprint at full tilt, and the clear boundaries mean even very young toddlers can participate and feel successful.
Parent tip
Start before you overthink it. No-prep activities work best when you begin while the moment is still recoverable.
What success looks like
A good outcome is a few minutes of engaged play, some back-and-forth with you, and a small sign of progress in body awareness.
More help for this situation
Screen-time alternatives
Screen time
Swap the screen for hands-on play that holds attention just as well — no charging required.
Read the screen time guideInstructions
- Find a flat, enclosed outdoor area — a garden, fenced park, or soft play field where your child can run safely.
- Explain the rules simply: 'When I say GO, we run! When I say STOP, we freeze like ice!'
- Start with 'Go!' and chase your child gently, letting them stay just ahead of you — the thrill is in nearly being caught.
- Call 'Stop!' and freeze dramatically yourself. Wait for your child to stop too, then praise: 'You listened and stopped — brilliant!'
- Add 'Turn around!' after a few rounds — your child now chases you back the other way. Exaggerate your fear.
- Mix up the commands so your child must really listen: 'Go! Go! ... Stop! ... Turn around! ... Go!'
- After several rounds of sprinting, slow the game down: 'Now we're chasing in slow motion — like a sleepy snail.'
- End with one final chase that finishes in a big scoop-up hug: 'I caught you! Time for a rest.'
Why it helps
Chase games with rules are recommended by the NHS as a way to develop both physical fitness and self-regulation in toddlers. The stop-go structure directly trains inhibitory control — the ability to override a strong impulse (to keep running) in response to a signal. This is the same executive function that children need to follow instructions, wait their turn, and manage impulses in everyday life. The cardiovascular workout also supports healthy sleep patterns.
Variations
- Add animal themes: 'Chase like a cheetah! Now freeze like a sleeping lion!' to build imaginative play alongside the physical game.
- Use a soft scarf as a 'tail' tucked into your child's waistband — the goal is to catch the tail rather than the child.
- For multiple children, play 'What's the time, Mr Wolf?' using the same stop-and-go structure with counting.
Safety tips
- Choose a fully enclosed area where your child cannot run towards roads, car parks, or water.
- Check the ground for holes, roots, or hard objects that could cause a trip during fast running.
- Avoid chasing games just before meals — the excitement and exertion can make it difficult for a child to settle and eat.
When to pause and seek extra support
Stop if your child becomes distressed, unsafe, or consistently frustrated by the activity. If play, behaviour, or development worries keep showing up across settings, check in with a qualified professional.
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