It can be tough finding the motivation to get everyone up and moving, but children need plenty of physical activity every day to stay healthy and happy. These fun and easy ways to become a more active family are simple to start today, and they don’t need any special equipment or a big time commitment.
Being active together brings real benefits — it helps prevent chronic health problems, lowers the risk of obesity, and gives you precious quality time as a family. Best of all, these activities are just plain fun. The exercise is really just a happy side effect.
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How to Be a More Active Family
#1. Be a Good Role Model
Children copy what they see, so try to be an active role model. Put the phone down, walk the kids to school when you can, let them see you drinking plenty of water, and plan fun outings the whole family can look forward to.
#2. Get Active Doing Housework
Turn everyday housework into part of your active family routine — or better yet, make it a game. Get the kids involved in vacuuming, tidying toys, changing bedsheets, weeding, or mowing the lawn. Time yourselves or set a challenge to finish before the timer runs out, and the jobs might get done a lot faster.
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#3. Keep It Simple
Small changes add up. Try starting with:
- Leaving the car at home and walking to school
- Taking the stairs instead of the lift
- Turning chores into a game, like racing to make the bed
- Hopping and dancing together during TV ad breaks
- Saving sweet treats for weekend movie nights or as an occasional reward
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#4. Indoor Activities
Keep a few active indoor games up your sleeve for rainy days. Hide and Seek, Simon Says and Duck Duck Goose are great for burning energy indoors. Or embrace the weather — throw on the raincoats and wellies and go looking for muddy puddles.
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#5. Play Some Childhood Games
Take a trip down memory lane and introduce your children to classic childhood games like hopscotch, kerbs, tip the can, rounders and skipping. These are brilliant garden games, and the whole family is guaranteed to enjoy them.
#6. Enjoy the Great Outdoors
Go hiking, visit a local park or castle, or take a stroll along the beach. Days out don’t have to cost a lot — just get outside and explore the hidden gems in your own area.
#7. Limit Screen Time
Cutting back on TV, gaming and screen time naturally opens up more room for physical activity. Encourage the kids to play outdoors, even if it’s just in the back garden.
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#8. Use Your Phone
Many phones come with a built-in health or fitness app that quietly tracks your steps in the background. Check it after a walk or a play outside, and try to beat your count the next time you head out.
#9. Pick Activities to Suit All Ages
Make sure whatever you choose works for everyone in the family. Hiking, for example, might not suit toddlers or babies, who tire and get bored quickly. Try shorter, flatter routes, or invest in a sling so mum or dad can carry the smallest family member along.
#10. Have an Adventure Every Month
Aim for at least one exciting outing each month. Check out a farm, head to the zoo, go swimming, or try something a bit different like mini golf. You could even use it as a monthly goal to look forward to if you’ve been sticking to your active family routine.
And finally — don’t overdo it. Just like adults, children sometimes want to sit down, relax and watch a movie, and that’s perfectly okay. Once you set the right foundations and build healthy habits early, an active lifestyle will follow naturally. Right now, the goal is simply to make it fun.
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Frequently Asked Questions
How much physical activity does my child need each day?
Health guidelines generally recommend that children get at least an hour of physical activity every day. This doesn’t need to happen all at once — a mix of walking, active play and games throughout the day all counts.
What if the weather is bad — how can we stay active indoors?
Simple indoor games like Hide and Seek, Simon Says and Duck Duck Goose keep kids moving without needing any outdoor space. Dancing during ad breaks or turning chores into a race are also easy ways to sneak in activity on a wet day.
How do I get a reluctant child interested in being more active?
Start small and make it playful rather than a chore. Choose activities that suit their age and energy levels, involve them in picking the adventure, and let them see you enjoying being active too — children are much more likely to join in when it looks like fun rather than exercise.
Do we need to spend money to become a more active family?
Not at all. Many of the best ideas — walking instead of driving, garden games, housework challenges, or a stroll in a local park — cost nothing. A monthly outing can be as simple or as low-cost as you like.
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Save These Ideas for Later
Not ready to try them all today? Bookmark this page or save it to your family activity list so you’ve got a ready-made set of ideas the next time you need to get everyone moving.
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