Finding ways to stay active as a family can feel challenging. Yet, physical activity is more than just exercise — it’s an opportunity to connect, grow and support each other’s entire well-being. Movement is essential to feeling whole in body, mind and spirit.
Recent research by the University of Florida1 highlights the incredible benefits of family-based physical activities. Families who move together not only improve their physical health but also strengthen their relationships and support each other’s personal growth. Whether you have young children, teenagers or multiple generations under one roof, there are countless ways to get active and have fun. Here are a few of the activities they recommend:
Walking and Hiking
One of the most accessible activities is simply walking together. Take a weekend hike in a local park, explore nature trails or just walk around your neighborhood. These activities can be easily adjusted to different fitness levels, making them perfect for families with varying abilities.
Biking Adventures
Cycling offers a fantastic cardiovascular workout that the whole family can enjoy. Explore local bike paths, visit nearby parks or plan weekend cycling trips. It’s a great way to discover new areas while staying active.
Playful Sports and Games
Turn physical activity into a fun family event by playing sports together. Soccer in the backyard, basketball at a local court or a friendly game of frisbee can get everyone moving. These activities not only improve fitness but also teach valuable lessons about teamwork and coordination.
Gardening Together
Believe it or not, gardening is an excellent form of physical activity. Digging, planting, weeding and maintaining your garden provides a full-body workout while teaching children about nature and responsibility.
Swimming
If you have access to a pool, lake or beach, swimming is an incredible low-impact activity suitable for all ages. It provides a full-body workout and can be a refreshing way to exercise, especially during warmer weather.
Overcoming Common Challenges
Families face several barriers to staying active, including children’s preference for sedentary activities and busy schedules. Research shows that children’s physical activity is heavily influenced by parental beliefs and family dynamics2. Parental involvement is key to encouraging physical activity. By setting a positive example and making exercise enjoyable, parents can help their children develop lifelong healthy habits.
Tips for Success
- Make activities fun and inclusive
- Rotate through different types of exercises
- Encourage each other
- Celebrate everyone’s efforts
- Start small and be consistent
Physical activity isn’t just about fitness — it’s about building stronger family connections. Research shows us that children’s physical activity and sedentary behavior are significantly shaped by intergenerational family dynamics. Parents and grandparents play crucial roles in modeling and encouraging active lifestyles, with each generation providing unique forms of support and motivation for children’s physical activity3.
When families engage in physical activities together, they create opportunities for social interaction, build confidence and support each other’s personal development. This month, challenge your family to try something new. Pick one activity from the list and commit to doing it together. Remember, the goal isn’t perfection but connection. Every step, pedal or frisbee toss is a step toward better health and closer relationships.
Stay active, stay connected and enjoy the journey together!
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References
1. Stolarz, Jamie C., et al. “Physical Activity for Families.” EDIS, vol. 2022, no. 1, Feb. 2022.
2. Alcántara-Porcuna, Vanesa, et al. “Parents’ Perceptions on Barriers and Facilitators of Physical Activity among Schoolchildren: A Qualitative Study.” International Journal of Environmental Research and Public Health, vol. 18, no. 6, Mar. 2021, p. 3086.
3. Kaštovská, B., et al. “A Three-Generation Perspective on Physical Activity and Sedentary Behavior of School-Aged Children: A Scoping Review.” Journal of Intergenerational Relationships, Feb. 2024.
