100 Fun Physical Activities for Families
The Problem
We live in an increasingly sedentary society. Sitting is being deemed “the new smoking” due to its negative effects on our weight, risk of diabetes, cardiovascular health, mental health, sleep, and mortality rates. Sedentary living is the second highest preventable cause of cancer, second only to smoking.
The Solution
So, how do we combat the negative effects of our sedentary society? Move our bodies! We, as mothers, play a very influential role in our family’s health. If we sit around watching TV all day, our children and husbands will want to do the same. If we encourage our families to move even just a little each day, we will greatly improve our family’s physical and mental health, their lifespan, and their desire to keep moving their bodies on their own.
How Much Exercise Do Parents Need?
The American Heart Association recommends that adults get at least 150 minutes per week of intense aerobic activity or 75 minutes of intense aerobic activity per week. They also recommend that adults add resistance or weight training twice a week.
How Much Exercise Do Kids Need?
For kids, the American Heart Association recommends that young children below the age of six be given plenty of opportunities to move their bodies. Furthermore, they recommend that children ages six and up get sixty minutes per day of moderate to vigorous physical activity, with the addition of weight-bearing activities three days a week.
Activities to Get Your Family Moving
If you’re anything like me and my kids, sometimes we get bored or run out of ideas. Here are 100 ideas of fun physical activities for families to get you unstuck so you can get your family moving today:
Outdoor Activities
- Go on a walk
- Go on a run
- Ride bikes
- Jump rope
- Make an obstacle course
- Go geocaching
- Play catch
- Go hiking
- Rake a pile of leaves to jump in
- Plant a garden
- Climb a tree
- Play in the rain
- Fly a kite
- Shoot a bow and arrows
- Make mudpies
Indoor Activities
- Throw a dance party
- Do yoga
- Play with balloons
- Make a fort
- Have a nerf fight
- Find a kids’ workout video on YouTube or do a walking workout video
- Teach your kids how to lift weights
Indoor Games
- Hide-and-seek
- The floor is lava
- Ping-Pong
- Duck duck goose
- Twister
- Play video games like Nintendo Switch Sports or Nintendo Ring Fit Adventure
Outdoor Games
- Catch
- Footrace
- Freeze tag
- Hopscotch
- Foursquare
- Horseshoes
- Molkky
- Battle Bags
- Croquet
- Red Light, Green Light
- Bocce Ball
Outdoor Toys
- Cozy Coupe
- Hula hoop
- Kids hopper ball
- Trampoline
- Frisbee
- Balance bike
- Scooter
- Parachute
- Bubbles
- Sidewalk chalk
- Sandbox
- Ball pit
- Body bumpers
- Tire swing
- Velcro paddle set
Sports
- Basketball
- Wiffleball
- Soccer
- Disc golf
- Kickball
- Pickleball
- Baseball
- Football
- Volleyball
- Badminton
- Tennis
- Hockey
- Fun run or 5K
Places to Visit/Outings
- Go to the playground
- Go to the zoo
- Go to the aquarium
- Go to the beach
- Visit a National Park
- Go bowling
- Go skating
- Go rock climbing
- Play minigolf
- Go camping
- Plan a playdate
- Go to a trampoline park
- Play laser tag
- Sign up for swim lessons
- Take gymnastics or dance lessons
- Join a sports team
- Sign up for karate or martial arts
Warm Weather Activities
- Go swimming
- Go to a splash pad
- Go canoeing
- Go kayaking
- Play in the sprinkler
- Play with water balloons
- Play with water guns
- Make a slip ‘n slide
- Set up a kiddie pool
- Play with a water table
Cold Weather Activities
- Ice skating
- Skiing
- Snowboarding
- Sledding
- Snowball fights
- Make snow angels
Bonus Activity: Aim to Spend 1000 Hours Outside
Ginny Yurich is the founder of the 1000 Hours Outside movement. She has authored two books and started a podcast, all centered around the concept of spending more time outdoors. She says that, on average, kids spend 1200 hours a year in front of screens. To address this issue and its impact on children, Yurich has proposed a challenge for families to spend 1000 hours outdoors instead.
Even if you feel like the challenge is impossible, the main concept behind it is that by accepting the challenge, you will most likely become more conscious and spend more time outside than you normally would if you didn’t take on the challenge. Will you try it? It can’t hurt anything, but it will only help your family!
Conclusion
The above list of fun physical activities for families provides simple ideas to help you and your family become more active and create lasting memories together. No matter which idea you choose, you won’t regret improving your family’s health and having fun doing it.
Do you have any ideas to add? Comment below your favorite way to be active with your family.
