Getting kids off screens and moving can feel like a daily negotiation, right? One minute they’re glued to a tablet, the next you’re desperately trying to invent a game that involves more than thumb-swiping. But keeping the family active doesn’t have to be another chore on the to-do list. It’s actually a fantastic opportunity to connect, laugh, and build some healthy habits together. The key? Making it fun, accessible, and something everyone genuinely looks forward to.
Forget rigid workout schedules or expensive gym memberships. Think simple, think playful, think achievable. It’s about weaving movement into the fabric of your family life, not forcing it. Little bursts of activity throughout the day can add up significantly, and often, the most memorable moments come from spontaneous bursts of energy.
Embrace the Great Outdoors (Whatever the Weather!)
There’s something magical about fresh air that seems to instantly boost moods and energy levels. Making outdoor time a regular part of your routine is one of the easiest ways to encourage activity.
Park Power and Playground Adventures
The local park is your best friend. It’s free, usually close by, and designed for movement. Don’t just sit on the bench (unless you really need a breather!). Get involved. Challenge the kids to a race across the field. See who can swing the highest. Time them on the slide. Turn the playground into an obstacle course: swing across the monkey bars, climb the structure, slide down, run to the swings, and repeat! Create a nature scavenger hunt – finding different types of leaves, a smooth stone, a specific coloured flower. It turns a simple walk into an engaging quest.
Nature’s Gym: Trails and Exploration
You don’t need to scale mountains (unless you want to!). A simple walk in a nearby woods, along a river path, or even just around a few neighbourhood blocks exploring different streets can be an adventure. Encourage kids to notice their surroundings – the birds, the trees, interesting buildings. Let them lead the way sometimes. Collect interesting leaves, acorns, or conkers (depending on the season). If you have bikes, make family bike rides a weekend ritual. Even a short ride to get ice cream counts!
Backyard Bonanza
Your own backyard can be an activity hub. Set up a simple obstacle course using cushions, buckets, pool noodles, or whatever you have lying around. Play classic games like tag, hide-and-seek, Red Light Green Light, or Simon Says. Bubbles are always a hit – chasing and popping them is surprisingly active. Get out the sidewalk chalk and draw a hopscotch grid or create elaborate roadways for scooters and bikes. If you have space, consider planting a small garden together – digging, planting, and watering all involve physical effort.
Remember, consistency is more important than intensity when building habits. Aim for short bursts of activity regularly rather than infrequent, lengthy sessions. Even 15-20 minutes of active play together makes a difference in establishing a routine and connection. Keep it lighthearted and focus on participation, not perfection.
Indoor Energy Burners for Rainy Days (or Any Day!)
Sometimes the weather just doesn’t cooperate, or you simply don’t have the energy to venture out. That doesn’t mean everyone has to resort to screen time. There are plenty of ways to get moving indoors.
Dance Party Central
This is possibly the easiest and most fun indoor activity. Put on some upbeat music – let everyone choose a few favourite songs – and just dance! Be silly, jump around, invent crazy moves. Freeze dance is always a winner: dance when the music plays, freeze when it stops. It guarantees giggles and gets the heart rate up. You don’t need skills, just enthusiasm.
The Joy of Fort Building
Building a den or fort using blankets, pillows, chairs, and sofa cushions is practically a childhood rite of passage. But the activity doesn’t stop once the fort is built. Crawling in and out, defending it from imaginary dragons (or tickle monsters), and using it as a base for other games keeps kids moving. Combine it with a ‘floor is lava’ game, navigating the room without touching the carpet.
DIY Active Games
Get creative! Blow up a balloon and play ‘keepy-uppy’ – don’t let it touch the floor. It’s harder than it looks and involves lots of stretching and quick movements. Use masking tape or painter’s tape to create lines on the floor for walking a ‘tightrope’, a maze to navigate, or even an indoor hopscotch. Hallway bowling with empty plastic bottles and a soft ball is another easy setup. Hide-and-seek works just as well indoors as outdoors.
Making Activity a Family Affair
The most successful approach is one where activity is simply part of your family culture, not a separate, forced event.
Lead by Example and Participate
Kids are much more likely to be active if they see you being active and enjoying it. Join in the games, go for walks with them, dance during the dance party. Your enthusiasm is contagious. It also shows them that physical activity is a lifelong habit, not just something kids do.
Involve Kids in Planning
Ask them what they want to do. Give them choices: “Should we go to the park or have a bike ride this afternoon?” “What music should we use for our dance party?” When they have a say, they feel more ownership and are generally more enthusiastic about participating. Maybe create an ‘Activity Jar’ filled with simple ideas written on slips of paper, and let someone pick one out when boredom strikes.
Focus on Fun, Not Fitness
While the health benefits are undeniable, framing it as ‘exercise’ can sometimes be off-putting for kids (and adults!). Focus on the fun, the adventure, the time spent together. The movement and activity will happen naturally as a byproduct of enjoying yourselves. Celebrate effort and participation, not just winning or achieving a specific goal.
Staying active as a family is less about structured workouts and more about embracing opportunities for movement in everyday life. It’s about chasing bubbles in the garden, impromptu dance-offs in the living room, exploring your local park, and simply choosing to walk or bike instead of drive when possible. By making it enjoyable and doing it together, you’re not just burning energy; you’re building stronger bonds, creating lasting memories, and setting the foundation for a healthy, active future. So, put down the remote, lace up your shoes (or kick them off for some indoor fun), and get moving!
