February 6, 2024
If you have kids, you probably know it what a treat to get an hour or so by yourself at the gym. But sometimes, that “me-time” just isn’t in the cards.
Don’t skip your workout. Instead of giving up, make it a family affair and get everyone moving.
Just like adults, children of all ages need opportunities to get and stay fit. Regular physical activity help kids improve cardiorespiratory fitness, build strong bones and muscles, control weight, reduce symptoms of anxiety and depression, and reduce the risk of developing heart disease, Type 2 diabetes, blood pressure and even cancer. Plus, incorporating physical activity into our daily routine sets the foundation for our kids’ own lifetime of fitness and good health.
There’s plenty of evidence that our kids need more daily exercise. According to the U.S. Centers for Disease Control and Prevention, less than one-quarter of children 6 to 17 years of age participate in the recommended 60 minutes of physical activity every day.
Your kids may participate in after-school sports or have physical education classes at school, but probably not every day. Along with your own fitness goals, think about moderate-intensity activities that will help you and the kids sweat a little more and breathe a little harder.
Check out these five family fitness moves:
01
Go outside
Your own backyard is a great place to start. Jumping rope, shooting baskets, or just kicking a soccer ball around are simple ways for everyone to get a workout. Run alongside your kids as they ride a bike or scooter.
All kids—and adults—do better with focus on tests and at work with less screen time and more fresh air. A 15-minuite play break outside can do wonders for everyone’s mood.
02
Check out local parks
Explore neighborhood and nearby state parks. You’ll likely find playgrounds to swing from monkey bars, wide-open spaces for running games, like tag or kickball, or an empty tennis court to introduce your child to racquet sports.
Nature trails are great for long walks, and you can incorporate learning activities like bird-watching with smart phone apps like Merlin Bird ID.
Your local and state parks are also great resources for low- or no-cost organized classes, camps and activities for kids and families to enjoy.
For the estimated 6.4 million children between the ages of 4 and 17 diagnosed with Attention Deficit Hyperactivity Disorder (ADHD), studies have shown that green outdoor settings appear to reduce ADHD symptoms in children, which includes the exposure they get to natural settings like parks and beaches through weekend and after-school activities.
03
Enjoy the great indoors
Start a new daily routine with a five-minute morning or evening group stretch. Any time of day, just turn on the music for an impromptu dance party. You can also check out YouTube or the videos on Hip Hop Public Health for yoga or workout classes that are easy, free, and fun to do.
Once you’ve all learned some moves, ask your kids to play coach and lead an exercise class in the living room.
Need to clean? Show the family how using a little elbow grease can get your muscles engaged in sweeping, scrubbing, wiping down counters or floors. Make picking up toys or clothes a race.
04
Make it a contest
Challenge the kids to any kind of contest. Who can hold a plank the longest? Do the most squats? Run in place the longest? How many jumping jacks can you do? Take turns using the timer on your phone and chart your results. See if you can improve your stamina over time.
05
Walk away
Cheap, easy, and good for you, walking can’t be beat, so when you can’t hit the gym, hit the streets or trails.
Sometimes you need a destination as motivation. Re-introduce yourself and the kids to our ancestral mode of transportation: Walk to a friend’s house, walk to the grocery store, walk to school.
If walking the entire way isn’t possible or safe, park a good distance away and walk (or run!) a large portion of your trip. Several five- or ten-minute walks in a day add can add up.
Thank you
This is wonderful!
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