CHS Blog

Family Fitness Activities

Family Fitness Activities
Posted on January 6, 2025 by CHS

It’s a new year—a time when many of us commit to new habits and renew our efforts to make established ones better. If you plan to develop a more consistent workout routine this year while spending more time as a family, you’ll benefit from accomplishing two goals in one activity. Practicing physical fitness as a family benefits everyone’s overall wellbeing and helps children establish a lifelong healthy relationship with exercise. Changing or adopting new habits can be challenging, so we’ve gathered recommendations and resources to help families make physical activity a regular and rewarding part of their lives.

Assess What Works for Your Family

Since every family is unique, finding creative ways to include physical activity daily should be based on your family’s needs and preferences. Keep in mind that working out together doesn’t have to be expensive or perfect. If your first attempt at a family fitness plan doesn’t work, that’s okay! Make small adjustments in your routine to fit your family’s schedule, interests, abilities, and energy levels. Try different activities, and above all, give yourselves grace as you build this healthy habit together.

Benefits of Family Fitness

Physical activity has incredible benefits for people of all ages, and exercising as a family multiplies the advantages by strengthening bonds. According to the Physical Activity Guidelines for Americans, children ages 3 to 5 should stay active throughout the day to support healthy growth and development. For those ages 6 to 17, as well as adults, the guidelines now emphasize the importance of achieving at least 60 minutes of moderate-to-vigorous activity daily. While 10-minute bursts of activity were once considered enough, new research shows sustained exercise produces the best results.

Family fitness boosts brain health, improves sleep, and helps children develop essential motor skills. It also sets a foundation for preventing chronic illnesses like obesity, heart disease, and diabetes. Research also shows that even small changes can lead to noticeable improvements in mood, focus, and overall health.

Use this guideline to take a balanced approach to becoming physically fit. If quick 10-minute fitness routines work for your family, continue using them to keep everyone moving. Build positive habits until longer fitness routines become feasible.

Age-Appropriate Fitness Tips

Finding suitable activities for family members of all ages and interests is key and an ongoing endeavor as children grow and development new interests. Here are some ideas to get you started:

Preschoolers (Ages 3–5):

  • Encourage playtime that includes activities like hopping, skipping, and running.
  • Build a backyard obstacle course with cones, chalk, and household items.
  • Dance together to music or try a kids’ yoga video.

School-Age Children (Ages 6–12):

  • Plan family-friendly outdoor games like tag, geocaching, or frisbee at the park.
  • Go for bike rides or explore local hiking trails.
  • Let children take turns choosing weekly activities to keep them engaged.

Teens and Adolescents (Ages 13+):

  • Join them in more structured activities, like gym workouts, sports leagues, school sports, or martial arts.
  • Encourage volunteering for active projects like park clean-ups, tree planting, or food drives that involve lifting and sorting.
  • Try fitness apps or virtual classes to motivate them with the technology they enjoy.

Family Fitness Resources

There’s no shortage of inspiration for getting active as a family. Resources like the Move Your Way campaign by the U.S. Department of Health and Human Services offer tools and tips for incorporating activity into daily life. Additionally, blogs like Family Fun at the Park or the brochure Exercise: Enjoying an Active Lifestyle from CHS provide creative ideas for making fitness a fun and memorable family experience.

Visit the CHS Activity Page on our website for additional ideas and resources. Whether it’s an impromptu dance party, a walk around the block, or a day at the park, the most important thing is to make physical activity a joyful and regular part of your family’s life.

 

Resources and References

Action for Healthy Kids

Cosmic Kids Yoga - YouTube

Family Fitness Free-printable

Family Fun at the Park

Move Your Way

Physical Activity Guidelines

Shape America.org - 101 Tips for Family Fitness Fun

7-ways-to-include-family-exercise-your-routine

10 Out of the Box Ideas for Fall Family

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