When screen time and sedentary habits are the norm, finding creative ways to keep your family active is more important than ever. As parents, we can be the spark that ignites a lifelong love of movement in our children, and there’s no better motivation than making fitness a fun shared activity. By simply exercising ourselves, our children will start to want to join us, especially if we can be excited about it and energized by it. You’ll plant the seeds, and one day, your kids will ask you to join in.
Research indicates that establishing healthy habits early can reduce the risk of childhood obesity, sedentary behavior during adolescence and the development of unhealthy habits in adulthood. Positive habits are much easier to develop while young and harder to reverse when older. The good news? Fitness doesn’t require expensive gym memberships or fancy equipment. With a little imagination and a willingness to try new things, your family can enjoy exercise, fun and togetherness all at once.
From kids' sports to working out in the house or yard, playing on a playground, or taking martial arts classes, you have so many ways to test your kid’s favorite activities and create a lifelong habit of fitness. Depending on your level of physical activity as an adult, you may need to increase your physical activity. As parents, we should lead by example and be supportive. If you need help, here are some ideas if you want to mix it up and join in yourself:
Create a Backyard Obstacle Course (or Indoor)
Transform your back yard or neighborhood park into a mini adventure zone! Use cones, ropes, hula hoops and pool noodles to set up stations for activities such as jumping, crawling, balancing and sprinting. Time each family member, as you will discover how naturally competitive kids can be in many activities. This turns exercise into a friendly competition and a fun challenge. We used to have these in the living room, hurdling couches, jumping over pillows, and even target-shooting a toy dart gun at the end for a fun military-themed finale.
Try Family Dance Challenges
With the younger generation, you may need to step outside your comfort zone. Consider leveraging the popularity of short-form video apps, such as TikTok or Instagram Reels. Pick a trending dance routine and learn it together, then record your family’s version and share it with each other. Dancing builds coordination, burns calories and gets everyone laughing and having a great time. Plus, your kids will love the chance to teach you the latest moves. My teenage kids did not want me dancing on their social media, but at my daughter’s wedding last year, I never left the dance floor and clocked in nearly 20,000 steps for the day! So dancing is great exercise.
Make Fitness a Game Night Tradition
Swap out some board games for active games at your next family night. Play interactive video games that require movement, such as Nintendo Switch Sports, Just Dance or Beat Saber. If you prefer unplugged fun, try indoor scavenger hunts, relay races, or fitness bingo cards on which each square represents a physical activity, such as 10 squats, 5 pushups or a 1-minute plank.
Fitness in Daily Routines and Fun Events to Join
Incorporate short bursts of movement into daily break periods. Try “commercial break challenges” during TV time (jumping jacks or pushups until the show resumes), or make lunch break activities as simple as walking the dog after eating. Microworkouts can add up quickly and keep everyone energized. To find nearby races, fitness events or outdoor activities, check out Active.com for more information about your area.
Be the Role Model
Children learn by watching, so let them see you excited to do a workout. The moments spent walking, biking or playing together create not only better health but lifelong memories and bonds. Your kids will, in turn, view fitness as an integral part of their day and remember those early years of learning from you. We owe it to our kids to do this for them. Remember, you are giving your kids the gift of energy, confidence and happiness, plus a legacy of wellness that can last for generations.
Why We All Need to Start Early and Never Quit Moving
Early fitness has a profound impact on everything from self-confidence and improved cognitive function to stronger muscles and bones. The opportunities available for being fit are also increased. Here are more reasons why we need to move early, continue throughout adulthood, and never quit being active:
- Higher adult activity levels. A high level of physical activity in childhood and adolescence is a strong predictor of being active in adulthood.
- Reduced chronic disease risk. Early physical fitness and continued fitness throughout adulthood are linked to a lower risk of developing chronic health conditions such as obesity, heart disease and diabetes later in life.
- Lower all-cause mortality. Studies show childhood activity has been associated with a lower risk of premature death in adulthood, even for those who become less active later in life.
- Improved bone health and durability. Engaging in physical activity during childhood and adolescence helps build peak bone mass and develop muscles, which reduces the risk of osteoporosis and fractures in adulthood. Not breaking after inevitable accidents, such as falls, allows for continued mobility throughout life.
- Better mental well-being and cognitive function. Studies show that higher cardiorespiratory fitness in childhood is associated with improved cognition and mental health and is maintained in adulthood.
Getting creative with fitness is about building stronger relationships, teaching resilience and having fun together, while also burning calories. Whether you’re doing a TikTok dance, hiking a new trail or playing active games at home, the important thing is to move, laugh and enjoy each other’s company. Start today and make fitness a family tradition!
Want to Learn More About Military Life?
Whether you're thinking of joining the military, looking for fitness and basic training tips, or keeping up with military life and benefits, Military.com has you covered. Subscribe to Military.com to have military news, updates and resources delivered directly to your inbox.
