5 fun ways families can get active together

Discover activities that will help your family stay fit and well while having fun at the same time. You'll barely even notice you're exercising.

With so many disruptions to our routines lately, along with a busy family life and other commitments, it can be hard to find time to exercise.

But by taking part in fun activites as a family, which happen to include exercise, not only will you be spending quality time with your loved ones, you'll be embracing a healthier lifestyle – helping you all to feel better in both body and mind.

Here are five fitness ideas the whole family can enjoy:

1. Skipping spin class? Go on a family bike ride

Loading your child onto the back of your bike is a great way to get the heart pumping, and the fresh air will help you all sleep better. But the benefits of a family bike ride are psychological too: studies show that exercising outdoors can inspire greater feelings of wellbeing than hitting the gym. In fact researchers have found that people feel more revitalised, energetic and positively engaged when they took their workout outside.

2. Instead of swimming laps, make a splash with kids at the pool

Ducking, diving and racing kids in the pool are great for cardio. Grab your child’s kickboard and work your lower body using just your legs to propel yourself. A splashing competition – kicking straight legs while holding the side of the pool – will also burn calories while working your core and lower body. Treading water is another way to raise your heart rate: try holding your arms above your head for an extra challenge.

When it comes to strengthening and toning, the water will provide resistance while supporting your joints. Try step-ups on the graduated steps to work your glutes and quads – taken two at a time, if you really want to feel the burn.

Swimming is great exercise for kids too. Read our A - Z of reasons why

3. Need some cardio by stealth? Try trampolining

Did you know trampolining – or rebounding as it’s sometimes called – is the exercise of choice for NASA? One of their landmark research studies shows that it increases cellular oxygenation, which energises the body and increases its resistance against colds, flu and other diseases. Rebounding is also NASA’s primary strategy to help rebuild bones and reverse osteoporosis in astronauts. Plus reliving your childhood on a trampoline is so much fun you’ll hardly notice you’re out of breath.

4. Take your ‘circuit’ skills to a new level at the park

Jumping, swinging and balancing on equipment at the local park will challenge your coordination and fitness and boost your mood. Your children can take to the jungle bars in their playpark and then you can take to the parallel bars in the outdoor gym. If that equipment isn't available, kicking a football around for as little as 10 minutes provides physical and mental health benefits too. Plus, you’ll be too busy trying to impress your child to notice how much exercise you’re doing. 

5. Have a family disco

Crank up the feel-good tunes and turn your lounge into a disco. Mastering the ‘Floss’ is great for coordination, and cardio, not to mention the laughs, plus studies show that dancing can increase people’s physical fitness, strength and abilities, often more effectively than other forms of exercise

An open-minded approach to exercise can make it easier to include the whole family, stick to a healthy lifestyle and have fun while you keep fit. And after running around with your kids, you can rest easy knowing you’re setting a good example: recent research from the University of Cambridge found that when parents are active, their children are more likely to be active too.

Last updated Friday 2 September 2022

First published on Wednesday 27 February 2019