How to Get Your Kids Moving: Fun Family Fitness Ideas to Inspire Active Lifestyles

Getting kids active doesn’t have to be a battle. If you’ve noticed that your kids are spending more time in front of screens and less time playing outside, you’re not alone. The days of spontaneous outdoor play seem to be fading, and structured sports often don’t capture their attention for long. But don’t worry—getting kids to move doesn’t mean you need to force them into exercise routines. It’s about making movement fun and natural.

In this article, we’ll dive into why kids are moving less, how to incorporate family fitness, and share age-appropriate activity ideas to keep your kids excited and engaged. Let’s make fitness a fun family affair!

Why Kids Are Less Active Today and the Importance of Family Fitness

We’ve all seen the changes. Kids today are moving less than previous generations. According to the CDC, only 24% of kids aged 6-17 get the recommended 60 minutes of physical activity each day. But what’s behind this decline?

The Impact of Screen Time

One major factor is the rise in screen time. On average, children now spend over 7 hours a day on screens, whether it’s watching TV, playing video games, or scrolling through social media. This has led to a significant decrease in outdoor play, with kids now spending 50% less time being active than they did two decades ago.

Less Spontaneous Movement

Kids used to run around freely in their neighborhoods, but today, there are fewer opportunities for unstructured outdoor play. Schools have reduced recess time, and many neighborhoods aren’t safe for children to play outside on their own. Plus, parents’ busy schedules often limit the amount of spontaneous activity kids can enjoy.

Sports Aren’t the Answer for Every Kid

While organized sports are a go-to solution for many parents, they don’t work for every child. Some kids simply don’t enjoy competitive sports, and for others, practicing once or twice a week isn’t enough to meet the recommended daily activity levels. The pressure to perform in these sports can also dampen enthusiasm.

Easy Family Fitness Ideas That Are Fun and Engaging

The key to getting your kids moving is to make it feel less like exercise and more like fun! Here are some creative ways to incorporate movement into your family’s routine.

Make Movement a Game

Turn everyday tasks into fun challenges:

• “Who can do 20 jumping jacks the fastest?”
• “Can you balance on one foot while brushing your teeth?”
• “Let’s pretend the floor is lava—how can we get to the kitchen?”

Kids love a little competition, and adding a challenge to their day will make movement feel exciting.

Make It an Adventure

Kids are naturally curious and love stories and exploration. Use that imagination to make fitness feel like an adventure!

• Treasure Hunts: Hide objects around the house or yard and give clues to your kids to find them.
• Obstacle Courses: Create a homemade obstacle course with crawling, jumping, and balancing challenges.
• Nature Explorers: Go on a nature hike, and have your kids track their discoveries—be it animals, plants, or cool rocks.

When activity is framed as an adventure, kids are so caught up in the fun that they won’t even realize they’re exercising!

Sneak in Movement

Some of the best fitness ideas for kids are those where movement happens naturally and effortlessly. Try these activities:

• Bubbles & Balloons: Chasing bubbles or balloons is a great cardio workout.
• Water Play: Water balloon fights or playing in sprinklers can get them moving without them even realizing it.
• Dance Parties: Put on music and have a family dance session for 5 minutes.

These activities don’t feel like a workout but still encourage kids to move!

Age-Appropriate Family Fitness Ideas

Kids need different types of activities depending on their age. Here’s how to make movement fun for kids of all ages:

Fitness for Toddlers & Preschoolers (Ages 2-5)

At this age, children are developing coordination and motor skills. Focus on activities that feel like pure play:

• Animal Walks: Crawl like a bear, hop like a bunny, or slither like a snake.
• Follow the Leader: Let them mimic your movements, turning it into a fun game.
• Soft Ball Games: Rolling, tossing, or bouncing balls to help develop coordination.
• Mini Yoga or Stretching: Teach them simple poses in a fun, interactive way.

Tip: Keep activities short and frequent to match their attention spans.

Fitness for Elementary Kids (Ages 6-12)

This age group is naturally energetic and loves to try new things. Incorporate activities that encourage movement and competition:

• Active Video Games: Games like Just Dance or Nintendo Switch Sports.
• Backyard Sports: Soccer, tag, jump rope, or frisbee.
• Scavenger Hunts & Relay Races: Fun, competitive games that get them moving.
• Biking & Rollerblading: Great outdoor activities that build endurance.

Tip: Kids in this age group love structure, so make games and challenges part of the routine.

Fitness for Teens (Ages 13+)

Teens may not be as excited about traditional play, but they still need regular movement. Keep it social or goal-oriented:

• Parkour or Rock Climbing: Fun, exciting activities that challenge them physically.
• Strength Training or Yoga: Builds confidence and strength.
• Group Activities: Dance classes, boxing, martial arts, or other social fitness activities.
• Fitness Challenges: Plank or push-up contests to keep things competitive.

Tip: Many teens enjoy personal challenges, so find an activity that feels exciting and rewarding.

Being a Role Model and Balancing Screen Time

As a parent, you play a crucial role in encouraging movement. Your kids are more likely to be active if they see you enjoying fitness as well.

Be an Active Role Model

Children often mimic what they see, so if you make movement a regular part of your day, they’ll follow your example.

• Move in front of them: Stretch while watching TV, do bodyweight exercises in the living room, or take a jog before breakfast.
• Make movement a part of family life: Plan family hikes, post-dinner walks, or weekend movement challenges like holding a plank.

Tip: Kids love spending time with their parents, so when movement is included, they’ll see it as fun, not a chore.

Balance Screen Time with Movement

Technology is here to stay, so instead of fighting it, balance it with physical activity.

• Set a “Movement First” Rule: Let kids play outside or be active before they have screen time.
• Combine Screen Time with Movement: Use active video games like Just Dance or fitness apps like GoNoodle to keep them moving while using tech.
• Create Screen-Free Time Blocks: Set designated times for outdoor play, like after school, before dinner, or on weekends.

Tip: Encouraging social activities or family fitness challenges can make movement fun and social, keeping kids engaged for longer.

Conclusion

Encouraging your kids to move doesn’t have to be a struggle. By making activity fun, turning it into a game, and leading by example, you can help them build healthy, active habits for life. The key is to find what works for your family—activities that feel like fun adventures instead of “exercise.”

When movement is woven into your family’s routine and lifestyle, it becomes a natural, enjoyable part of each day.