Let’s face it. Parents juggle a lot from day to day! And yet that feeling of going nonstop might not involve much of the healthy movement that our bodies and minds actually need to stay strong. So it’s important for families to make time to be active together. A little added movement throughout the day can really boost your energy, and the benefits of consistent, daily exercise can be life-changing.

At the end of the day or even first thing in the morning, many parents and kids feel completely worn out or sluggish, but many times that low energy is the result of a lack of movement.

“Kids and families as a whole typically feel better when they get moving and have fun together,” said Hailee Rich, supervisor of WakeMed Healthworks Fitness and Wellness Center. “Daily movement mixed with some laughter can really lift spirits and reinvigorate family time.”

Finding time to fit in an exercise routine might seem more challenging than it needs to be. Rich advises parents to think differently about exercise and start by making small changes that they can easily implement at home or on-the-go. Over time, an intentional increase in movement can become a natural part of a family’s existing schedule.

Exercising Together

• Builds good habits
• Creates bonding opportunities
• Increases communication
• Teaches teamwork
• Makes it more fun!

Depression and anxiety is skyrocketing right now for kids so it’s more important than ever to make healthy doses of movement a priority. A little can go a long way, and moving together is a great way to bond and work through big feelings that we all struggle with.

Simplify

Erase any assumptions that you need a specific environment or special equipment to make exercise a priority.

“Sometimes we create mental hurdles by thinking we need to do specific types of exercise, but I’ve been reminded in my early years as a mother that sometimes you just need to move in any way that feels good,” said Rich. “Use what you have and move where you are!”

Rich understands that parents have their hands full, but she encourages families to stay creative and stick to basic movement goals. Keep reading for some great suggestions and ideas for all ages and stages. Get inspired and chart your own family plan!

Create Ways to Move Each Day

• Create indoor hopscotch with painter’s tape.
• Jump rope while singing.
• Try juggling.
• Turn chores in to a relay race.
• Go on a scavenger hunt.
• Try animal yoga.
• Create an obstacle course.
• Play a counting game with steps.
• Learn a new dance.
• Skip down a sidewalk.
• Build low hurdles to jump over.
• Play limbo.
• Silly session — touch your toes; wiggle your nose!

Be Realistic

Find what works for your family! When it comes to the long-term benefits of exercise for adults and children, consistency and variety is much more important than excelling at one type of activity. So strive to add in activities that you can fit into your family’s day.

Set Fun Goals

The most important thing is to make sure everyone in the family is getting a healthy amount of movement every single day. Beyond that, keep it fun! Think of friendly competitions or reasonable goals that you can strive for together. Try mixing in extra movement with something new you all want to try or need to accomplish together as a family.

Build something, turn housekeeping tasks into an active game, or tackle a creative project that gets everyone moving with the same end goal in mind. “Even moving basic household objects from one part of the house to another can become a fun relay,” said Rich.

Feel The Benefits

Regular physical activity:

• Improves cardiorespiratory fitness
• Strengthens bones & muscles
• Contributes to healthy weight
• Lowers stress and anxiety
• Reduces health condition risks

Goal-Minded

As a general guideline, the American College of Sports Medicine recommends 60 minutes of exercise each day for children and adolescents.

“Movement should include aerobic, resistance, and bone strengthening activities and can include unstructured active play,” said Rich. “The 60 minutes can be continuous or cumulative short bursts of activity.”

 

Below are some fun examples of each type of exercise. Brainstorm as a family and set your own ideas in motion!

• Aerobic: brisk walking or running, bicycling, skating, soccer, basketball, dancing
• Resistance: tug-of-war, tree/wall climbing, playing on playground equipment, working with resistance bands/equipment
• Bone Strengthening: jump rope, resistance training, hopscotch, running

When life starts to feel a bit too heavy or hectic, keep your family’s daily movement time light, stress-free and playful.

Let Little Ones Lead

Follow your child’s interests and mix up your family’s activities. Let them choose from a few options and make their own suggestions. Kids are much more likely to look forward to your family’s active time together when they have some input and feel empowered.

If a kid is showing a lack of interest in a particular sport or activity that you enjoy, Rich suggests letting them help guide how you’re going to move sometimes, too! Let loose and be a little silly. Walking like a crab can be harder than you think! And taking turns with ideas will encourage everyone to be a bit more open-minded with group activities.

Have a Ball!

Kids and adults of all ages love to play with balls. They come in so many shapes and sizes, and there are countless ways to use them to get the family moving. Try these fun activities and then see what new ideas come to mind.

• Try catching a ball with a bowl.
• Toss balls into a laundry basket.
• Spin a ball on your fingertip.
• Play hot potato.
• Set up a ball kicking course with cones.
• Roll a ball down the hall for crawling babies.

ENERGIZE!

WakeMed offers a family centered approach to healthy lifestyle changes through a community based program called ENERGIZE. The program is designed for children 6-18 providing interactive education and physical activity in a fun environment. The group program takes place at participating Parks and Recreation locations or community centers.

Learn more about our Pediatric Weight Management Program featuring a multidisciplinary approach to living a healthier lifestyle.