Getting the whole family involved in exercise helps everyone stay healthy and strengthens family bonds. By choosing fun and engaging activities, everyone can enjoy the benefits of regular movement. Here are some ideas to encourage your family to get active together.
1. FAMILY WALKS OR HIKES
One of the easiest ways to get the family moving is by going for a walk or hike. Not only is it a great cardio workout, but it also allows everyone to unwind and enjoy nature at the same time. Look for local trails and parks, or even explore your neighbourhood together. For younger children, you can make it more exciting by turning the walk into a scavenger hunt, looking for different types of plants, animals, or landmarks. Older kids and teens might enjoy setting goals, like tracking their steps and trying to beat their previous record.
2. FAMILY DANCE PARTY
Dancing is a fantastic way to exercise without even realising it. Turn on some music, and let everyone pick a favourite song or two. Not only is it fun, but dancing helps improve coordination, flexibility, and cardiovascular health. Kids love it when parents join in, so don’t hold back! You can even turn it into a game by taking turns teaching each other new moves, or doing a follow-the-leader style dance-off. This activity can be especially helpful on rainy days when outdoor activities are less of an option.
3. FRIENDLY COMPETITIVE SPORTS GAMES
Sports are an excellent way to stay active while building teamwork skills. Set up a family-friendly game of soccer, basketball, or even backyard baseball. Depending on the ages of your kids, you can adjust the rules to make it fun and accessible for everyone. For instance, younger kids might enjoy a simple game of kickball, while older kids and teens could get into a more competitive basketball match. The key is to keep the competition friendly and supportive, celebrating each person’s strengths.
4. PLAN WEEKEND ADVENTURES
Make exercise an adventure by trying out new activities on the weekends. Go roller or ice skating, try rock climbing, or try paddleboarding if there’s a lake nearby. Many of these activities don’t feel like exercise because they’re so enjoyable. Exploring a new activity together also adds a sense of novelty and excitement that keeps kids interested. Plus, trying new things can introduce your family to hobbies they may want to continue regularly.
5. AT-HOME OBSTACLE COURSE
Get creative with items around the house to build an obstacle course. You can use cones, chairs, jump ropes, and even pillows to create different challenges. Designate each station for a different movement, like jumping jacks, balancing on one foot, or crawling under a “tunnel” of chairs. Let each family member take turns completing the course, timing each person if they’re up for a friendly competition. Obstacle courses are an effective way to incorporate a full-body workout while letting kids burn off energy in a fun way.
6. GO BIKING TOGETHER
Cycling is a low-impact, family-friendly activity that improves cardiovascular health, strengthens muscles, and promotes balance. Whether you bike around your neighbourhood or explore a nearby bike path, cycling offers a chance to enjoy the outdoors and exercise as a family. For younger kids, using a child trailer or tandem attachment can allow them to be part of the ride even if they’re too young to cycle independently.
7. GARDEN TOGETHER
Gardening might not seem like exercise, but it can be a great workout, especially with tasks like digging, planting, weeding, and watering. Plus, it’s a wonderful way to teach kids about healthy eating if you plant vegetables or fruits. Children will enjoy getting their hands dirty, and they’ll also learn the value of caring for plants. Gardening promotes flexibility, strength, and endurance, making it an ideal way to stay active while being productive.
8. FAMILY YOGA SESSIONS
Yoga is a gentle yet effective way to build strength, flexibility, and focus. You can find family yoga videos online or create a simple routine of stretches and poses of your own. Kids especially enjoy animal-themed poses, like downward dog, cat-cow, or cobra pose. Family yoga is also a great way to wind down after a busy day, helping everyone relax and connect. For older kids, try adding mindfulness exercises or guided meditation to encourage mental wellness along with physical activity.
9. HAVE A WEEKLY “ACTIVE” DAY
Consider setting aside one day each week as an “active day” where you intentionally choose an outdoor or physical activity together. You could go swimming, visit a trampoline park, try geocaching, or go for a family jog. By making it a weekly tradition, everyone can look forward to that time together, and it becomes a routine part of family life. Let each family member take turns choosing the activity to keep it fresh and inclusive.
10. CHALLENGES & GOALS
Setting up family fitness challenges can be a fun way to stay motivated. For example, see who can hold a plank the longest, do the most jumping jacks in a minute, or master a new yoga pose. Tracking your progress together, whether by taking notes on improvement or just cheering each other on, adds a sense of accomplishment.
Incorporating physical activity into family life doesn’t have to be complicated or boring. By focusing on fun, variety, and togetherness, you can create a family culture that values movement and health. Not only will you all feel the benefits physically, but you’ll also create memories that can last a lifetime.
