FAMILY PHYSICAL ACTIVITY
Section Overview
Physical activity is important for the whole family. This section includes tips for indoor and outdoor physical activities your family can do together.
Importance & Benefits of Physical Activity
Physical activity is essential to maintain overall health. By keeping yourself and your family physically active you can improve your brain health, control weight management, reduce illnesses, and strengthen your body as a whole! Studies have found that regular physical activity can also positively impact your sleep quality, reduce anxiety, improve heart health, and improve your overall quality of life.
Family Physical Activity Tips
The CDC recommends that adults get a minimum of 150 minutes of moderate to vigorous physical activity per week. For children ages 6-17, it is recommended that they get at least 60 minutes of physical activity per day. Although it may sound like a lot, below are some tips on how to begin implementing physical activity into your family’s daily routine.
Tip 1: Start small!
- Change takes time, so try starting by introducing one activity and later introducing others.
Tip 2: Be intentional!
- Be intentional about scheduling physical activity for the whole family a few times a week. Do this by setting specific times for activities, planning ahead, and keeping yourself and your family accountable.
Tip 3: Find enjoyable activities!
- Find activities that you can do as a whole family, whether it’s playing outside, chores, family activities, etc. Try to change it up to keep things fun!
Tip 4: Limit screentime!
- In addition to encouraging physical activity, limit screen time by setting boundaries for both children and adults. The less time spent in front a screen, the more time you and your family will have to engage in activities together!
Tip 5: Prioritize sleep!
- For optimal health, sleep is also essential. Strive for an adequate amount of sleep each night! It is recommended for adults to sleep 7-9 hours each night while children between the ages of 6-12 years should sleep for 9-12 hours per night, and teenagers for 8-10 hours.
Physical Activity Ideas
Want to get physically active but don’t know where to start? Here are some examples you can implement for safe and fun physical activities for the whole family!
Indoor Activities for Individuals:
- Stand up and walk around for a few minutes every hour
- Light stretching during breaks
- Do jumping jacks during breaks
- Walk up and down the stairs a few times
Indoor Family Activities:
- Use guided yoga, pilates, or exercise videos with your children
- Have indoor dance parties or freeze dance
- Have push-up or jumping jack competitions
- Play musical chairs
Outdoor Family Activities:
- Go on family bike rides, walks or skating
- Play your family’s favorite sport: throw/kick a ball around, play frisbee, fly kites
- Go on a scavenger hunt
- Use sidewalk chalk to draw and play hopscotch
- Have hula hoop or jump rope competitions
