I remember working out in college was so easy. I could easily go to the gym between classes, and let’s not forget how much walking you do on a college campus. Those times that I was stressed out or needed a break I just went to the gym. Then, I became a mom and six kids later I now understand when people say they “don’t have time for working out.” But the truth is, working out as a family can be a fun and empowering activity! There are also so many health benefits of getting in that family fitness time.
In this article, I’m going to teach you how to make working out fun for the whole family with six tips!
Benefits of Working Out
First, let’s talk about the benefits of working out. You may be wondering why you should bother exercising if you eat well and are at a healthy weight. Research shows that sedentary behavior should be viewed as a risk factor for chronic disease development. Fortunately, movement is powerful medicine.
Here is a list of the benefits of working out:
- Weight control
- Combats cardiovascular disease
- Improves cognitive function
- Helps manage health conditions like diabetes, depression, and high blood pressure
- Improves mood
- Boosts energy
- Promotes better sleep
There are also specific benefits of working out for children! Not only does it boost their confidence and release endorphins, making your kid happier, it also promotes optimal health.
One study found that moderate to vigorous physical activity at ages 6 to 8 is linked to fewer symptoms of depression two years later. Another study concluded that cyber cycling improves classroom functioning for children with behavioral disorders.
Cyber cycling involves riding a stationary bike while looking at virtual reality scenery. This was helpful for children with behavioral disorders because it was a form of exercise that kept them engaged.
How to Start Working Out As A Family
So, how do you keep your kids engaged when working out as a family? Especially if the scientists are having to use methods like “cyber cycling!” Don’t worry, whatever your child’s temperament or interest, you can make it happen.
It’s important to start with your goals. Remember, while it gets harder when you become a parent, it’s even more important to prioritize health. Children learn from watching their parents so you must set a good example. They will model what you do, so make sure you’re thinking about what you show them.
When you set the goal or intention that you are going to pursue family fitness it becomes a lot easier to handle those days when you’re not motivated. As you set your goals, remember to look to the future. If you want to create disease-free, happy, and healthy adults it starts now.
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Family Fitness With Young Kids
This is a good time to mention exercising with kids of varying age groups. Family fitness with young kids will look different than with older children.
Here are a few ideas for when your children are in the toddler/pre-school age:
- Now that they are on the move, go with them! Explore playgrounds and parks.
- Be inventive and let their imaginations soar by creating games with jumping, sprinting, lunging, squatting, and crawling.
- Play active games or create a timed scavenger hunt.
As your kids get older, they will probably want to do activities they enjoy more. Here are a few ideas for family fitness with school-age kids – take a walk or hike, ride bikes or roller blades together, plan vacations with outdoor activities and get involved in sports as a family.
Make a Workout Plan
Another important part of working out as a family is to have a workout plan. No, you do not need to be a personal trainer to create a workout plan. The point is that when you have a workout plan everyone can get on board and know what to expect!
Workout At Home
Here is another piece of advice: working out as a family can be as simple as working out at home. You’re a busy parent and you don’t have time to get everyone ready, load them all in the car, and make it to the gym every day. The good news is that a lot of the fun exercise activities that kids enjoy can be done right in your own home.
Six Tips To Make Working Out Fun For The Whole Family
Okay, Momma (or Dad!), you’ve set your goals and decided to make a workout plan. You know that different aged children can do different exercises and you’ve decided that gym or no gym you’re working out as a family! The benefits far outweigh the nuisance of exercising.
Here are my six tips to make working out fun!
Go On An Adventure
Go on a weekly adventure to a local park or around your neighborhood. On this adventure, you can be imaginative and create tests that the family has to get through together. An example could include doing ten jumping jacks to pass to the next level. Each adventure can have a different theme or set of “tests.” Remember to let your children’s imagination soar with this one!
Nerf Gun Fight
This one is exercise disguised as a game. Create two teams and go over the rules and boundaries of the game. Each team should have a home base they are trying to protect. The game can be played like capture the flag or dodgeball. Whenever someone gets hit they have to do jumping jacks or pushups until the next round starts.
RELATED: HOW TO CREATE HEALTHY FAMILY HABITS
Family Walks
This is one of the easiest ways to exercise together as a family and it can be super fun! On your family walk choose a game to play. For example, whenever someone spots a neighborhood cat or a green car (or really whatever is fun to look for and hard to find) they get to choose an exercise that the rest of the family has to do for one whole minute.
Dance Party
This can be as formal or as spontaneous as you want. Turn some music on and just start dancing. This is a great family exercise for those rainy days when everyone has a lot of energy and nowhere to go.
Family Bootcamp
Family Bootcamp is a fun family fitness activity for kids that are a little older. Everyone writes down five of their favorite exercises for a total of between 15 and 20 different exercises. Then, go on a family jog and every minute do one exercise for half a minute. Make it fun and don’t forget to role-play!
Jump Rope
Kids love this exercise especially when they get the hang of it. Plus, there are so many fun different types of jumps you can learn. After about ten minutes of jumping rope, everyone’s blood will be pumping.
Work With A Holistic Health Coach
Are you interested in learning more ways to incorporate health and wellness into your and your family’s daily life? Check out my Sneaky Veg Challenge that teaches you how to incorporate more vegetables into your family’s meals without them even knowing!
Also, be sure to reach out to me if you’re interested in my one-on-one coaching program! We go over all aspects of your health with a holistic approach. Past clients have found healing from gastrointestinal issues, infertility, hormonal imbalances, and more!
Send me a message on my Contact page to learn more!
Mandy Patterson
