Active family fun: Get moving together
[6 MIN READ]
In this article:
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Parents who stay active with their kids are setting a good example for a healthy lifestyle, and promoting bonding as a family.
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If you’re looking to get active with a toddler, try simple ideas like having a dance party or playing with a balloon.
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For older kids and teenagers, find an athletic community event in which you can participate, or go hiking or biking.
Get active: A guide to fun and fitness for families
After a long day or week of work, it’s tempting for parents to kick up their feet and relax while their kids play video games. But this summer, why not make a goal to do something athletic with your kids at least twice a week?
We spoke with Mark Matusak, D.O., a sports medicine doctor with Providence Medical Institute, about why physical fitness and activity is good for a healthy life, and how you can make the most of your summer.
Why staying active as a family matters
Dr. Matusak stresses that an active life has many advantages. “Family physical activity is great for overall health,” he says, “because it provides a source of motivation for parents. With a full plate of responsibilities, parents may not find time to exercise for themselves, but may find exercising for their child’s benefit a motivating factor. It is a great way to get everyone away from screens and start to build healthy habits for all while sharing time together.”
Movement can also help strengthen family bonds. As children and adults get their blood pumping, they are making memories and developing family traditions that will stick with the kids as they grow to adulthood.
Fun and active family activities for every age
No matter how old your kids are, you can find something athletic to do with them. Here are a few ideas for each age group:
Toddler-friendly movement ideas
A lot of the fun in being active with toddlers is having the opportunity to be a kid again. Playing with a toddler can definitely increase your flexibility and endurance! Try these activities:
- Run away from the monster – Kids love games of chase.
- Kick a ball – This old standby is a classic for a reason.
- Have a family dance party – Little ones love to dance — especially with the adults in their life.
- Play with a balloon – All you have to do is keep the balloon from touching the ground.
Activities for kids and preteens
Once kids get a little older, they can get plenty of exercise from games that have more rules and activities that are more complicated:
- Hopscotch: This game does double duty — it can be both a fun art project and a way to get sweaty.
- Tag: This is a classic for a reason; if you look online, there are lots of variations that will make this game fun.
- Hiking: Not only does hiking get the whole family’s heart rate up, but it can also be lots of fun to explore your surroundings. Add in a scavenger hunt along the way for a little extra fun!
- The Floor is Lava at a playground: Adults can join in the fun, too, and get lots of exercise.
Fitness ideas for teens and parents
Teens have developed enough that they can participate in more intense fitness activities with their families:
- Cycling: See how many miles you can bike throughout the summer.
- Pick-up games of basketball and soccer: This will get you sweating in minutes.
- Laser tag: Even this indoor game can be quite exhilarating.
- Four square: All you need are a few family members and some chalk to draw a four square grid on your driveway.
Outdoor adventures and sports for families
If you have a family with kids of all ages, you’re probably looking for fun ways to involve them all. Here are some ideas for how you can incorporate outdoor activities into your family life:
- Sign up for a community race, physical competition or walk/run. At any given time, there are many different community events that can get you moving, such as a walk to cure cancer or a run to battle childhood illnesses. Make a goal to sign up for at least one or two events each month.
- Plan a beach day. “Here in Southern California, you may be lucky enough to be close to the beach,” says Dr. Matusak. “Based on what one’s family enjoys, you might consider taking your play to the beach where you can get an added challenge from moving in the sand!”
- Create an obstacle course at a playground. “You can find a local park,” says Dr. Matusak, “and use the playground equipment to build a movement circuit full of running or jumping, pushing and pulling and swinging. It is best to create something that works for your family with your time and environment.”
Making fitness a family habit
If you’re not sure how to start, don't hesitate reach out to your family medicine provider for ideas on what's best for your family. Let’s Move, the initiative to help kids in America become and stay healthy, also offers some great advice:
- Set goals: Work together as a family to set goals, such as being active for 30 minutes a day, three days a week.
- Schedule your activity: You have busy lives, and if you don’t schedule something, it may not happen. Choose days of the week when everyone is more likely to stick to the schedule.
- Track your activity: A calendar can make a world of difference when it comes to motivating your family. Write down your schedule, and then check off each activity that you’ve accomplished.
- Share your ideas with others: One big motivator for many families is sharing their adventures on social media. You can even share your goals to keep yourself accountable in a public arena.
“No matter how you move,” says Dr. Matusak, “the Centers for Disease Control and Prevention recommends that children and adolescents get 60 minutes of physical activity every day. Adults should get at least 150 minutes a week of moderate-intensity activity, such as brisk walking, or 75 minutes per week of more intense activity, like running or cycling, combined with resistance training.”
Take the plunge and get your family moving. It’s great for your mental and physical health, and these healthy habits will help your family bond more, too.
Contributing caregivers
Mark Matusak, D.O., is a sports medicine doctor with Providence Medical Institute. He sees adult and pediatric patients in Torrance and San Pedro, California.
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Related resources
The unique needs of children 6-12 years old
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This information is not intended as a substitute for professional medical care. Always follow your health care professional’s instructions.
