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Family Exercise: Top 10 Activity Ideas To Get Fit & Healthy Together!

By: Stuart Carter, Dip. PT, Precision Nutrition 1,

C.O.O., The Fit Father Project

family exercise
I’ve found two main reasons for trying to get family exercise to the top of the agenda for my whole family.
    • It Helps Me Stay Motivated

If you’ve ever tried losing weight and building muscle then you’ll already know how much easier it is with the support of your family. I’ve never regretted joining the FF30X program and I’ve never felt better.

But, including family exercise in my weekly schedule does make it much easier to stay motivated and achieve my goals.

    • It’s Good For Everyone

Of course, it doesn’t matter how skinny or healthy your kids appear to be. By doing family exercise together you’ll be helping them develop healthy habits for life!

That’s one of the greatest gifts you can give them and it’s so relevant because it’s one of the fundamental reasons that the Fit Father Project was started.

Perhaps most importantly, finding time for family exercise makes it easier for you to exercise daily, because it can be pretty difficult to find the time otherwise.

You know this is true. How many times have you planned to go for a run or lift some weights at the end of the day, only to have one of your kids need something?

You can’t say no to that little face!

You can try all of these ‘exercises' on different days or try more than one on the same day. Mixing it up and keeping it fun ensures these feel like games and not exercise.

    • Nerf Battle

You’ll need a Nerf gun for each member of the family and a set number of foam darts. It’s also a good idea to decide if you’re going to work in teams or independently.

In general, teams are a better option.

The aim is to shoot the other players. The playing field can be a specific room of your house, or the entire house and garden. The bigger the area the better.

To ensure everyone is moving, it’s a good idea to create a base for each person/team. In the base needs to be a paper cup or something similar.

The aim is to shoot this off a platform before you’re hit.

The last team with their ‘trophy’ still standing wins. It’s fun and surprisingly energetic.

    • Hidden Challenges

Hidden challenges are a great way to get family exercise done even when the weather is bad.

The first step is for every member of the family to write down at least two exercises, such as pushups, squats, star jumps, or anything else they can think of.

These are then mixed up and placed inside small containers, one exercise in each. You can then hide these containers around your home.

Your kids need to find the containers and when they do, every member of the family has to complete the exercise written inside the container.

The exercise will need to be done for a set amount of time or number of reps.

The aim is to find all the challenges and do all the exercises, this can keep your heart racing for at least 20-30 minutes!

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Here’s How Busy Guys 40+ Are Finally Losing Weight…

30 day fitness kickstart
If you’re in your 40s, 50s, & 60s, you need to eat and exercise differently to lose weight & actually keep it off…
    • Treasure Hunts

Another great approach is to create or join in a treasure hunt. You’ll probably find there are several professionally organized ones in your area.

But, if not, you can look online to help you create one or even find one that someone else has created.

The idea is to hunt for the clues, each one leading to another where you’ll get the ultimate prize. Simply looking for the clues will keep you active and moving.

However, you can increase the effectiveness of the exercise by insisting a set exercise is completed before each clue can be accessed.

Of course, you’ll need an appropriate prize at the end of the hunt, but it doesn’t have to be food-based!

    • Walking The Dog

This is one of the simplest exercises that every man should do and a great way to get back into moving more.

But, you don’t need to do this by yourself. You can make this a family exercise by all walking the dog together.

You’ll find out that 30 minutes walking the dog with your family will get your heart pumping much faster than without.

It’s highly unlikely that your kids will just walk, just make sure you mess around with them.

If you haven’t got a dog, then maybe it’s time to think about getting a puppy. After all, what child doesn’t love a puppy?

    • Disco Night

When you were younger you were probably no stranger to the clubs and the dance floor.

Unfortunately, time restraints and other commitments have probably reduced your ability to hit the dance floor regularly.

However, do you remember how much it worked up a sweat? Try dancing for one whole song and see how you feel.

You don’t need to go to dancing lessons or even a club; simply create a disco night at home. Put on some older tunes that you know and can dance silly too.

You’ll be surprised at how much your kids join in and how much you sweat from committing to one or two songs.

The best part is that you can dance as silly as you like, it’s only your family that will see you!

    • Activity Walks

Have you noticed that most public paths don’t just have benches on anymore? You’ll find that a lot of them have fitness and training equipment.

This makes a family walk much more interesting as you’ll be able to try the equipment on the way around.

The double bonus here is that you’re getting family exercise by walking, and you can compete on the equipment, ensuring your kids want to keep going on your activity walks.

To keep the variety, you can even challenge every family member to come up with an alternative, but equally as effective, way to use the equipment.

You’ll have fun trying it and you may even start a new trend!

30 day fitness kickstart

Here’s How Busy Guys 40+ Are Finally Losing Weight…

30 day fitness kickstart
If you’re in your 40s, 50s, & 60s, you need to eat and exercise differently to lose weight & actually keep it off…
    • Hit The Beach

If you’re lucky enough to live close to the beach then it's a great family exercise activity at all times of the year.

One option is to all take surfing, wind-surfing, or even scuba diving lessons together. This will keep you exercising as a family and help you to learn a new skill.

However, you can also simply set up an obstacle course, or even a mini-Olympics on the beach.

Once you’ve created the course you’ll have to see who can complete it the fastest and then tweak it, ensuring it gets more difficult.

A viable alternative is to have running races or created hurdles and long jumps. The only limit is your imagination.

As mentioned, this type of family exercise can be done throughout the year, just dress according to the weather.

    • Getting On Your Bike

Most families have bikes in their garage and many of them never get used. But, you can be one of the exceptions!

Get the bikes out and service them, ensuring they are all ready to use. You can then start slowly and keep it short, building to more challenging routes and longer trips.

Always cycle according to the pace of the slowest rider, schedule plenty of stops to keep it fun, and try as many different routes as you can.

Once you start cycling regularly you’ll be surprised at how many different options there are in your area.

Again, this family exercise can be done throughout the year, although you may prefer to try an indoor option if it’s pouring down with rain.

    • Racket Sports

There are a number of racket sports you may wish to try, from squash to badminton, or even table tennis.

Some of these can be done at home, in the house, others in the garden, and some will need dedicated courts.

But, all will keep you exercising together and ensure you’re having fun whilst doing it.

    • Start Yoga

Yoga is a fantastic way to stretch while improving your core strength and balance.

What may surprise you is how much your kids enjoy doing it and want to do more of it.

Children are naturally more flexible so you may have difficulty keeping up with them, but you'll all have fun trying!

Don’t forget the benefits linked to family exercise

If you need any more convincing, you should consider the benefits that family exercise can give you and your children. You may be surprised at how beneficial it is.

Healthy Values

It’s easy to forget that children naturally pick-up and mimic the actions of their parents.

In fact, this is true for many of the things you do daily, from grazing on sweet snacks to exercising or even going to work daily.

Your child will look to you for guidance and will build their future lifestyle habits based on your actions today. That’s a lot of responsibility!

But, the good news is that you can help them in the future today.

By setting good examples, such as eating healthily and taking regular family exercise, you’ll be setting them up for life!

That’s a pretty impressive gift you can give to your children, and it won’t cost you a cent!

More Active Lifestyle & Greater Energy Levels

The more active you are the greater your energy levels will be! This actually applies to the entire family and will help you to have more fun together.

As you undertake a variety of activities your body will burn fat, and you’ll tone muscle.

This will increase your metabolic rate, ensuring your body is more efficient at burning fat and properly utilizing food intake.

In short, you’ll have more energy available to your body which will result in a more active lifestyle.

Your energy levels will increase with your activity levels, and your weight will decrease!

Weight Control

Exercise is a great way to burn calories. The more you exercise the higher the calorific burn.

The average adult man needs to burn 2,500 calories per day to maintain his weight and a healthy body.

If you eat more than this you’ll gain weight, less and you’ll lose weight.

Doing family exercise helps you to burn more calories, which can speed up the weight loss process or enable you to maintain your weight, while still enjoying the odd sweet treat.

Don’t forget, exercise helps but you still need to get your eating habits right. If you’re not sure about how to do this then check out our free 1-day meal plan and try adding the perfect plate eating approach into your daily life.

It will really help!

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Spending time with people you love means that you’ll gain experiences together.

This will help you to bond, feel closer, and enjoy a good laugh in the future… especially when you look back at what you did.

Family exercise is an effective way to develop a bond with your family that will allow you to stay close, even when your children are grown up!

In fact, by teaching them healthy habits today, they can be your inspiration and motivation in the future.

Your children will help you to maintain your healthy habits and family exercise. That’s bonding!

Better Emotional Development

Research suggests that emotional development starts when your children are born.

They will pick up on the signals around them and early childhood education is essential to developing good emotional balance.

However, this should continue throughout their lives and you can help by doing family exercise!

A little healthy competition will help to teach your child how to handle both winning and losing.

In life they will need to deal with both, so that’s why you need to do family exercise and help them develop the right approach.

While it is important to be able to accept a loss, winning gracefully can be far harder but ultimately more rewarding.

As a parent, you need to help your children understand this and the fun but competitive nature of most family exercise is the perfect way to reinforce the point.

Enlist The Help Of The Fit Father Project Today

Of course, family exercise should be fun and feel spontaneous. But, at the same time, you’ll need to be doing it regularly.

That’s why you should start allocating at least 30 minutes a day to family exercise time.

The activity can be scheduled, chosen at random from a list, or completely spontaneous. What’s important is that you build a habit of regular exercise.

Don’t forget, family exercise should be fun, focus on spending time together and the exercise won’t even be noticeable!

Your friend & new health coach,

Stuart Carter Dip. PT, Precision Nutrition 1

C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Brotherhood Nickname: The Fit Brit
Bragging Rights: 18 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

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*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on family exercise.


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