Animal walks: crab, bear, frog and flamingo across the room — a parent calls the animal
A zoo in the hallway
Off-screenAges 6–11EasyTick off when done
Physical · 39 quests · 39 off-screen
Movement breaks and playground classics
A day of quests shouldn't be a day sitting down. Most daily sets include some movement, and most of it is deliberately small: ten push-ups, a one-minute plank, five minutes of stretching, fifteen minutes outside.
The rest are playground classics that many parents grew up with and many kids have never played: hopscotch drawn in chalk, elastics or skipping rope, marbles, pick-up sticks, a proper game of tag. They need no equipment worth mentioning, and they're a lovely way to get siblings or neighbors playing together.
For younger kids (about 6–11)
Shorter, more playful, more hands-on. 10 quests.
+10
Freeze dance: a parent plays music and pauses it — freeze or you're out
Party game, secret self-control
Off-screenAges 6–11EasyTick off when done
Balloon keep-up: keep a balloon off the floor together for 50 taps
Teamwork in the air
Off-screenAges 6–11EasyTick off when done
Pillow-path obstacle course: build one, then race a parent through it
You design it, they suffer
Off-screenAges 6–11EasyTimed
Simon says, double speed: a parent leads, then you lead
A 50-year-old game that still works
Off-screenAges 6–11EasyTick off when done
Wheelbarrow race: a parent holds your legs, you walk on your hands for 15 feet
Arms of steel
Off-screenAges 6–11EasyTick off when done
Show all 10 quests
Mirror moves: copy every move your partner makes, like a mirror, then swap
Pay attention or get caught
Off-screenAges 6–11EasyTick off when done
Living-room yoga: 5 animal poses, hold each for 5 breaths
Calm muscles, quiet mind
Off-screenAges 6–11EasyTimed
Red light, green light in the backyard or park — 3 rounds, everyone plays
Running with brakes
Off-screenAges 6–11EasyTick off when done
Shadow tag on a sunny day: step on their shadow to tag them
The sun is the referee
Off-screenAges 6–11EasyTick off when done
For teens (12–16)
Longer, more open, more grown-up. 2 quests.
Train for a 1-mile run in 3 sessions — plan, time and log each one
A goal you can feel in your legs
Off-screenAges 12–16MediumTimed
Teach a parent a sport skill you're good at — be the coach for 15 minutes
Role reversal, on the field
Off-screenAges 12–16MediumTick off when done
Great at any age
Scale the difficulty up or down to suit your child. 27 quests.
10 push-ups (log the number you actually did)
Quick win
Off-screenAll agesEasyTick off when done
1-minute plank
Beat the clock
Off-screenAll agesEasyTimed
15 minutes outside
Screen break
Off-screenAll agesEasyTimed
5-minute stretch routine
Reset
Off-screenAll agesEasyTimed
Walk and count how many dogs you spot
Silly + outdoors
Off-screenAll agesEasyTick off when done
Hopscotch: chalk a grid and clear every square
Playground classic, no screen
Off-screenAll agesEasyTick off when done
Show all 27 quests
Elastic jump or jump rope — 5 minutes
Old-school yard game
Off-screenAll agesEasyTimed
Dodgeball / tag with friends — 20 minutes outside
Real-world group game
Off-screenAll agesEasyTimed
Marbles or pick-up sticks — best of a few rounds
Tiny classic skill game
Off-screenAll agesEasyTick off when done
Sock basketball: 10 throws into a laundry basket from 3 distances
Laundry day gets competitive
Off-screenAll agesEasyTick off when done
Balance challenge: stand on one foot with eyes closed — beat your record 3 times
Harder than it looks
Off-screenAll agesEasyTick off when done
Tag in the park: 15 minutes, a parent is "it" first
The best cardio is a chase
Off-screenAll agesEasyTimed
Ball against the wall: 50 catches in a row, clap between throws for a bonus
The schoolyard classic
Off-screenAll agesMediumTick off when done
Family stretch at bedtime: each person picks one stretch, hold it for 20 seconds
Calm bodies sleep better
Off-screenAll agesEasyTimed
Wall-sit duel with a parent: who holds it longer?
Burning legs, big laughs
Off-screenAll agesMediumTimed
Bike skills: a 30-foot slow race — slowest without putting a foot down wins (with a grown-up, in the park)
Slow is the new fast
Off-screenAll agesMediumTick off when done
Soccer passing: 20 passes back and forth with a parent without a miss
Practice that feels like play
Off-screenAll agesEasyTick off when done
Design a 7-move workout and coach the family through it
You're the coach today
Off-screenAll agesMediumTick off when done
20-minute run, walk or ride with a parent — you set the route
Your route, your pace
Off-screenAll agesMediumTimed
Jump-rope record: most jumps in 1 minute, try 3 times
Beat yourself, not someone else
Off-screenAll agesMediumTimed
Frisbee or paper-plate throw: 30 catches with a partner
A park classic
Off-screenAll agesEasyTick off when done
Learn a dance routine of 8 moves and perform it for the family
Showtime in the living room
Off-screenAll agesMediumTick off when done
Hula-hoop or ball-on-a-string spin: 1 minute without dropping
Tiny skill, big grin
Off-screenAll agesEasyTimed
Badminton or catch with a parent: count your longest rally
A rally you'll want to beat tomorrow
Off-screenAll agesEasyTick off when done
Morning wake-up: 2 minutes of jumping jacks, arm circles and toe touches
Faster than coffee
Off-screenAll agesEasyTimed
Rock-paper-scissors tournament with forfeits: loser does 5 squats
The fairest game, now with squats
Off-screenAll agesEasyTick off when done
Pillow sumo: stand on one leg and push pillows until someone wobbles
Gentle wrestling, big laughs
Off-screenAll agesEasyTick off when done
At home
How to run physical quests at home
You don't need the app to use these. A few habits make them work much better.
- Join in the first time. Teaching your kid hopscotch or elastics is half the fun, and they'll remember you did.
- Count what they actually did. The push-up quest asks for an honest number, not a target — any number counts.
- Pair it with fresh air when you can. “15 minutes outside” works best when outside has a ball or some chalk in it.
- Adapt freely. If a quest doesn't suit your child's body or your space, swap it for a movement they enjoy; nothing here is a fitness program.
How Tandomo uses these
The quests above are templates, not a fixed list. Each morning the app writes a new set for each child, adapting ideas like these to their age, their interests and anything you've asked it to focus on — so a pizza-sharing problem might become a pizza-sharing problem about their soccer team. Physical usually appears as one or two quests in a mixed set of 7–10, alongside other subjects and plenty of off-screen time. Your feedback on the parent dashboard steers what comes next (more in the FAQ).
Physical activities: common questions
Is this a fitness or exercise program?
No. These are short, playful movement breaks and outdoor games to balance the thinking tasks. They're not training plans and make no health claims.
What if my child has a condition that limits exercise?
Follow the advice you already have from your child's doctor. You can turn off or steer the physical quests in the parent settings and give feedback so they adapt.
We live in a flat with no garden. Does that work?
Yes. Stretching, planks, push-ups and pick-up sticks all fit indoors, and the outdoor games can wait for a trip to the park.
Related reading
Physical quests, built around your kid
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