Do you have to beg your kids to put down the tech and get outside? Perhaps you, too, would rather chill in front of the TV than get up and work out. If so, it might be time to rethink your family fitness routine.
Contrary to popular belief, encouraging physical activity in your family — and actively participating — can be incredibly fun. All you need are a few minutes of downtime and some movement-minded activities. Speaking of which, why not give one of the following ideas a go? You’ll have so much fun you won’t even notice the sweat or heavy breathing.
Plan a Scavenger Hunt
If you’ve tried and failed to get your kiddos to go on a walk, infuse the activity with some excitement and intrigue by planning a scavenger hunt. Make a list of all the interesting things you might see along the hike and print a copy for each person. Who can spot the most birds? Can anyone find a butterfly or mushroom? Make the hunt even more interactive by hiding clues around the backyard and awarding a grand prize to whoever finds all of the objects first.
Take a Fitness Class
Fitness classes were popular even before the pandemic. Now, however, families have thousands, if not millions, of virtual and in-person classes to choose from. Get moving with a Disney-themed workout or break a sweat with videos that focus on animal-like movements, strength and mobility. Let the children choose a pre-recorded class or sign the whole family up for a live studio session. Whether you try yoga, pilates, boxing or tai-chi, there’s bound to be a class that suits your varying interests and skill levels.
Play Yard Games
Do you have a big backyard that’s just begging to be put to good use? Stock up on a few yard games and enjoy all that space! Even families with just a patio or driveway can enjoy classics like cornhole, giant Jenga, darts and horseshoes. Add hula hoops, balls, bats, mitts and other equipment to the mix and you have a full afternoon of fun.
Plant a Garden
Planting a garden is one of the easiest and most effective ways to encourage physical activity in the long run. While sports seasons may come to an end, a garden is open year-round. Between mulching, weeding, tilling and planting, there’s a lot of work to do, but that’s the whole point! If you don’t want to start your own, volunteer in a community garden and help out the neighborhood. Remember to harvest and enjoy the fruits — and veggies — of your labor!
Join a Fitness Challenge
Does your partner have a competitive side? Perhaps the kids are always trying to see who can run the fastest or jump the highest. If so, a fitness challenge may be right up your alley. Let your littles engage in some healthy sibling rivalry by signing up for a 5k or relay race. Alternatively, you can make your own fitness challenge, complete with a backyard obstacle course or make-shift stadium. The winners get medals and healthy snacks as a reward!
Try Virtual Reality
Grant your kids a bit more screen time in the name of fitness with virtual reality games. Invest in a headset or two. Then, try fun, movement-oriented games like Beat Saber. Slice through flying blocks to the beat of fast-paced dance-worthy tunes and learn to love the sweat! Older kids will enjoy VR games like Supernatural, an immersive fitness experience where coaches deliver daily workouts in iconic destinations. Whatever you play, it’s sure to get everyone up, moving and laughing.
Visit the Playground
Sometimes, all it takes to get your kids out the door is the promise of swings, slides and the jungle gym. Lace up your shoes and head on over to the local playground where you’ll find fun for the whole family. Whether you spend five minutes there or 50, you’re sure to break a sweat chasing your little ones around. If you’d rather they play independently, do some bodyweight exercises or use the playground equipment to do stair climbers, incline pushups and more!
Throw a Dance Party
When Friday night rolls around, nix movie night in favor of an all-out dance party. Let your kids pick the tunes, crank up the music and move your feet to the beat. Turn the party into a weekly event and pick themes for the music, decorations and party attire. Get as wild and wacky as you want and simply have fun! If your children are older or you want something with more structure, try a Zumba, hip-hop or jazzercise class and get funky with it.
Fueling Up for Family Fun
Once you get moving, it might be hard to stop, especially if you choose one of the fun ideas above. Even so, it’s important to take frequent breaks and refuel. Prep healthy snacks so they’re portable and ready to go and drink plenty or water throughout the day. Kids between ages four and eight need about five cups while older kids may require eight cups or more.
Get everyone their own water bottle and snack packs to incentivize healthy lifestyles, even when you’re on the go. When you’re fueled up on tasty, healthy food, you’ll be ready to move whenever and wherever you have the opportunity.
