Fun Fitness Activities for Families
Getting the whole family moving and active together can be a fun way to improve everyone’s health and bond together. There are so many creative fitness ideas that parents and kids of all ages can enjoy. Here is an overview of some top options to consider.
Benefits of Family Fitness Activities
Improve cardiovascular health and prevent obesity for kids and parents
Strengthen muscles and improve balance, flexibility and coordination
Enhance mood through endorphin release
Provide family bonding time
Teach lifelong health and fitness habits to children
Making fitness a family priority has both physical and mental wellness advantages. The CDC recommends kids get at least 60 minutes per day of moderate to vigorous physical activity for health. Getting the whole family involved makes achieving this goal more fun.
At Home Family Workout Ideas
Many great workouts can be done right at home with little to no equipment. Try some of these ideas:
Family Yoga
Practicing beginner yoga together teaches important skills like balance, strength, focus, and breathing. It also emphasizes mindfulness and relaxation that carries over into daily life. Try following along with a kid-friendly yoga video on YouTube or a streaming workout platform.
Dance Party
Turn on some upbeat kid-appropriate music and have an impromptu family dance party. Take turns choosing songs and leading dance moves. Younger kids tend to especially enjoy being silly and active with parents and siblings.
Backyard Circuit Course
Design an obstacle course together in your backyard using things you already have–pools, slides, trees, buckets, balls, and more. Time each other on the circuit for a fun fitness challenge.
Indoor Scavenger Hunt
Create fitness-inspired scavenger hunt lists or bingo cards that require moving around the house and yard completing challenges–10 jumping jacks, crawling under a table, spinning in a circle 10 times, crab walking across the room, etc. Adapt for different ages and abilities.
Outdoor Family Fitness Fun
Warm weather opens up even more possibilities to work up a sweat with the whole crew. Some top ideas include:
Family Bike Rides
Plan bike rides together in your neighborhood or at local parks. Make sure to teach bike safety. Have little ones start with tricycles or bikes with training wheels in protected areas before progressing to regular bike rides.
Parks and Playgrounds
Visit different parks and playgrounds in your area and enjoy some active family playtime together. Play games that get your heart rate up like tag or follow the leader across hanging bridges and through tunnels.
Hiking Adventures
Look for local hiking trails that will work for your family’s fitness levels and interests. Pack nutritious snacks and water, layer for weather changes, and hit the trails together while enjoying nature and bonding. Having kids help plan hikes and activities helps build enthusiasm.
Community Events
Many areas host family-friendly walks/runs, kids' triathlons with swimming-biking-running, obstacle adventure races for teams, and similar community fitness events. Participate together or cheer each other on. Training together for an event gives your workouts more purpose.
Indoor Play Spaces and Classes
If the weather keeps you stuck inside, there are still lively options to work up a sweat with the family:
Indoor Playgrounds
Facilities like My Gym offer huge indoor playgrounds with slides, zip lines, foam pits, trampolines and more. Parents can play alongside their kids or take workout classes.
Open Gym Times
Check your local community centers, gymnastics gyms, YMCA and dance studios for open play times when families can use facilities like bouncy houses, foam pits, rock climbing walls and ropes courses.
Family Fitness Classes
Look for family Zumba, yoga, martial arts and cardio kickboxing classes that welcome parents and kids participating together. Having an instructor lead and motivate everyone takes workouts up a notch.
Swimming Pools
Hit up an indoor pool for family swim sessions. Play games together like pool basketball or volleyball. Have contests for the biggest splash or multiple family members racing widths or lengths of the pool.
Healthy Family Competition
The excitement of a little friendly competition can take family workouts up a notch. Trying some of these ideas:
Fitness Challenges
Sign your family up for an app-based step, movement, or exercise challenge you can track together. See who can rack up the most total activity or hit daily goals. Losers might have to do the winners’ chores!
Backyard Field Day
Set up stations for activities like three-legged races, potato sack jumps, hula hoop contests, relay races, and more in the backyard. Have a family member referee and keep score.
Fitness Bingo or Scavenger Hunts
Create bingo cards filled with fun fitness tasks–hop on one foot 30 times, do 10 pushups, 20 jumping jacks, plank for 30 seconds. The first to complete a row or blackout bingo wins. Or make lists that require silly movements to check activities off.
Just Dance or Wii Sports Contests
Video games that require physical movement bring competitive fun. See who earns the highest scores in Just Dance on Xbox or Nintendo Switch consoles. Have Wii Sports bowling, boxing, or tennis tournaments.
The friendly cooperation and rivalry of competing together gives families extra motivation to push fitness levels up a notch while strengthening bonds.
FAQs on Family Fitness Activities
How much exercise should kids get every day?
The CDC recommends school-age children get 60 minutes or more of moderate to vigorous physical activity daily for health and development. Include aerobic activity as well as muscle and bone strengthening movements.
What types of exercise help kids stay healthy?
A mixture of heart-pumping aerobic exercise, muscle-building resistance training with body weight or light weights, bone-strengthening impact from jumping, and flexibility and balance activities give kids a strong fitness foundation.
How can I motivate my family to work together?
Make it fun rather than a chore! Trying new adventurous activities together, creating friendly family fitness competitions, allowing kids input in activity planning, and leading by example rather than forcing participation builds sustainable active lifestyles.
What safety precautions should be taken with family fitness?
Tailor activities to each family member’s age and abilities, use proper protective gear like helmets and pads, ensure proper adult supervision for younger kids, monitor for overheating and exhaustion, and consider CPR certification for parents.
Starting healthy habits together as a family can pay off throughout life. Experiment with fun ways to keep everyone active while also strengthening your family bond. Most activities can be adapted for any age or fitness capabilities to allow the whole crew to join in!
