Physical fitness is essential to our health and has a big influence on our mental wellness too. Yet, with full work schedules, equally busy children, and lockdown restrictions, making the time for exercise too often falls to the bottom of the list. While May is officially National Physical Fitness and Sports Month, any time of the year is good for becoming more active. And being physically active is way more fun and much less of a chore when done together, we’ve put together a list of 100 fitness activities for families. Whether you have toddlers, tweens, or teens, we’ve got you covered not just with fitness activities, but with improved family time too!
Host Backyard Games
Whether you’re in your yard or at a park, there’s nothing like open space to inspire movement. While they may not always show it, your children will get a kick out of seeing you acting like a kid again. Consider inviting friends and neighbors to join you in these outdoor games. You can even combine these activities into a full-fledged backyard Olympics!
1. Make and run an obstacle course
2. Take on the high seas with a game of pirate ship
3. Design, build, and play your own mini-golf course
4. Seek treasure or discover nature with a scavenger hunt
5. Play a game of soccer, volleyball, flag football or another team sport
6. Run relay races
7. Strategize as a team in a game of capture the flag
8. Get messy – play in the mud, have a frozen t-shirt race, engage in a shaving cream battle, or even slip on a water slide covered in chocolate syrup
Lend A Hand
Volunteering can keep you moving while you help out others and your community. Depending on the volunteer opportunity your family may be packing, cleaning, stacking, running, or building! So lend a hand, teach your children the importance of social responsibility, and work in some physical fitness while your family spends meaningful time together. Sites like VolunteerMatch can help connect you with the right cause for your family.
9. Help out at a bottle and can drive
10. Clean up litter along roads or trails
11. Participate in a run or walk for charity
12. Join a community building project like Habitat for Humanity
13. Collect, organize, and distribute food through your local food bank
14. Volunteer at a meal center
15. Explore new places while giving back – plan a family volunteer vacation
16. Lend a helping hand around the yard or home of a grandparent or neighbor in need.
Roll with Rainy Days
Rainy weather can be challenging for families with rambunctious children. Kids need to move, but a string of poor weather can dampen their spirits. Don’t let the weather impede your fitness goals. Instead, roll with the rain and keep the family moving!
17. Play indoor hide-and-seek
18. Challenge the family to a game of fitness bingo
19. Build a blanket fort and play in it
20. Make cardboard box cars, then race them
21. Crank up the tunes and do a freeze dance (think musical chairs)
22. Have a pillow fight
23. Play follow-the-leader
24. Dress up and walk the runway in a family fashion show
25. Play charades or other movement games
26. Pretend to belt out tunes in a family a lip sync battle
27. Put on a family talent show
28. Read and act out a movement story or video together
29. Kick up your heels and play a dance video game
30. Get outside and go puddle jumping
They’re not glamorous, but chores must be done. On the plus side, chores help burn calories. Divide tasks and make a morning of getting some things done around the home and yard. Turn on some background music and agree as a family on something fun to do together once the chores are finished.
31. Mow the lawn
32. Rake leaves – jump in the pile before picking it up
33. Try on old clothes, pass down or donate ones that no longer fit
34. Paint a room
35. Chop and stack wood
36. Walk the dog
37. Wash and clean out the car
38. Clean the windows
39. Sort through books, donate ones no longer wanted or needed
40. Vacuum the rugs and mop the floors
41. Run errands – walk if you can or park the car at the further spot in the lot
42. Plant a family tree
Teens may be more reluctant to spend time as a family than younger children. Engage them with these high adventure activities and embrace your wild side along the way! Due to the need for specialized equipment and professional instruction, adventure activities can be more expensive than other fitness options. However, check coupon sites as they often feature significant discounts to places that offer these activities.
43. Ride into the sunset on horseback
44. Rage the rapids on a rafting tour
45. Scale a wall at a rock gym
46. Get tangled up in a ropes course
47. Go mountain biking
48. Vacation by going on a family camping trip
49. Try indoor skydiving
50. Participate in a mud run or obstacle race as a team
51. Take a SCUBA certification course
52. Play laser tag
53. Train together for a CrossFit competition
Explore Someplace New
Getting kids out of their everyday environment can open their eyes to the larger world and spark excitement and curiosity. Whether you fly across the county to visit a new city or explore a local museum, a day of walking and discovering a new place adds up to a lot of steps! Be sure to check with your public library first, it may offer free or discounted passes to museums.
54. View works of art, explore history, or learn science at a museum
55. Visit a national park – families of 4th graders get free annual passes here
56. Take a walking tour of a city
57. Ride your bikes the length of a rail trail
58. Climb a mountain
59. Brave a cave tour
60. Put on costumes and join a historical reenactment
61. Go letterboxing or geocaching
62. Play on a playground your kids haven’t been to before
Make A Splash
There is nothing like playing in water during the heat of summer. Kids can spend all day splashing in a pool or digging in the sand, so join them! Many communities have public beaches or pools that are free or at reduced cost for residents.
63. Run through the sprinkler
64. Ride the waves on a boogie or surf board
65. Try paddle boarding
66. Have a squirt gun battle
67. Team up for a water balloon fight
68. Paddle a river or lake in canoes, kayaks, or paddle boats
69. Jump over waves
70. Hit a home run with water balloon baseball
71. Register emerging swimmers for lessons
Take On Winter Weather
Winter brings a unique set of challenges to staying fit. Don’t let the weather keep your family indoors. Rather, bundle up and take advantage of the fitness opportunities that come with snow and ice! By trying a new winter sport, your family may fall in love with an activity you can do together for years to come. If you don’t own winter sporting equipment borrow from friends or look for places that offer daily rentals.
72. Downhill ski or snowboard
73. Cross-country ski
74. Go ice-skating
75. Build a snow family
76. Have a snowball fight
77. Make snow angles
78. Shovel the driveway
79. Shovel a neighbor’s driveway
80. Explore the woods while snowshoeing
81. Go ice fishing
82. Hop on a sled
83. Try snow tubing
Create Healthy Eating Habits
Eating healthy is an essential part of any fitness plan. With hectic work, school, and extra-curricular schedules, setting aside time to prepare and share healthy meals can be challenging. But, we all must eat, so take the opportunity to teach your children lifelong eating habits while spending some quality time together!
84. Pack a healthy picnic and hike to a scenic spot
85. Take a cooking class as a family, check nearby grocery stores as some offer free programs
86. Set up a schedule where each family member is responsible for planning and cooking a meal
87. Involve children in packing their own lunches
88. Go to your local farmer’s market together
89. Go fruit picking at a nearby farm or orchard, then try a new recipe with the fruit
90. Cook one meal a week that features locally grown, seasonal food
91. Gather favorite family recipes and publish them in a cookbook – check out Blurb
92. Plant a home vegetable garden or potted herb garden
93. Join a community garden
94. Volunteer at your child’s school and help raise a school garden
95. Spice up dinnertime by planning a weekly themed meal night – from Meatless Mondays to Fancy Fridays, your kids will look forward to this new family tradition
Make Time for Mindfulness
The end of a harried day is the ideal time to come together as a family and create time for a few mindful moments. There are many wonderful free mindfulness videos and audio recordings available online or through your public library.
96. Practice yoga along with a video geared for kids or families
97. Dim the lights, get comfortable, and listen to a guided meditation recording
98. Try progressive muscle relaxation
99. Do some calming breathing exercises
100. Lay on a blanket in the yard or park and focus on the sounds around you or stargaze
How does your family stay fit and active? Share your ideas in the comments. Visit Help Teaching and browse our collection of free physical education printables!
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