Elementor #286292

[Focus on the Family]

Boost physical and spiritual growth together: 10 fun family fitness Ideas​

Starting a family fitness program is not just something for your New Year’s resolutions. No matter what time of year, exercise holds incredible, life-boosting benefits for your family. That’s why exercising together is a great activity to enjoy together. And, working out is kid-friendly fun that can help your family bond, too. So, here are some workout ideas to get you and your family moving, while you build relational and spiritual wellness as a team.

Dynamic Family Time​

For our family, exercise became a dynamic part of our home culture as our kids were growing up, resulting in great connection and memories, and healthier bodies. Recently, I was working out with my son and daughter. Initially, we didn’t feel like going to the gym, but we decided to do it anyway. Afterward, all three of us agreed that we were thankful we did! Exercise especially feels amazing after it’s all done. The brain and body thank you for your disciplined decision-making. My kids have learned how to make exercise fun with music, and I just love getting to be next to them as we push each other toward a healthier body. My goal has been to age well so I can stay active as I serve God and spend time with my family, including my future grandchildren.

Big Reasons Why Family Fitness Matters​

The Bible encourages us to take care of our bodies no matter how old we are: “Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own, for you were bought with a price. So, glorify God in your body.” (1 Corinthians 6:19-20)

According to the Centers for Disease Control and Prevention, children between the ages of 6 and 17 need at least 60 minutes of moderate physical activity each day. Most importantly, they need to do things that raise their heart rate, such as walking, running, climbing, swimming, or any aerobic activity, at least three times per week.

Start Slow and Grow​

No matter how old we are, too much exercise can lead to overuse injuries, so ease into the program and consider your family members’ differing fitness levels, ages, and experience. Remember: you want exercise to be a fun, kid-friendly, and healthy part of your lives that you share, not a driven activity that leads to stress and burnout. Even children as young as seven can take part in modified strength training routines. The difficult balance is incorporating enough challenge for growth and enough fun for connection.

Most people would like to be more fit but don’t feel they have the time or the energy to invest. Others might not want to commit to making necessary changes. But think of how different your home would be if your family decided to exercise together regularly.

The Relational Benefits of Family Exercise for Kids and Parents​

Here are a few of the benefits researchers have found of exercising as a family:

• Increased responsibility, consistency, and follow-through
• Increased connection
• More positive family communication
• Provides the opportunity to have fun together
• A greater sense of competence
• Emotional well-being
• Moral development
• Enjoying healthy competition
• Developing sports etiquette (socialization skills like the importance of rules, playing fair, or learning to be a good loser)
• Establishes the priority of good health as a core value in your home

According to the Office of Disease Prevention and Health Promotion, the number of children and adolescents experiencing positive communication with their parents has been decreasing since 2016. Physical activity can help foster communication and trust in your home.

Physical, Mental and Emotional Benefits of Exercising Together​

Some obvious benefits are part of working out. Take a look at the physical and mental advantages of regular exercise below. Consider each member of your family and identify three that would be a benefit to them:

• Learning coordination skills
• Exploring new activities
• Spending time outdoors
• Establishing a supportive team atmosphere
• Increasing muscle strength
• Improving bone strength
• Bettering flexibility
• Learning different kinds of physical play
• Improving focus
• Discovering gifts/strengths
• Endurance training
• Lowering stress
• Lowering blood pressure
• Maintaining healthy weight
• Building optimism
• Improving mental health

Research consistently points to the incredible mental and emotional benefits of exercise. In fact, in a recent study, researchers discovered that aerobic exercise can help increase neurotransmitter production of dopamine, serotonin, brain-derived neurotrophic factor (BDNF), and overall blood flow to the brain. They found that more intense kinds of exercise can help children with Attention Deficit Hyperactivity Disorder (ADHD) improve in their attention and cognition.

Exercise and Self-Discipline​

Becoming like Jesus requires bodily cooperation. Formed by God, our body is the “power pack” He has given us to become His ambassadors and interact with others. He gives us freedom in how we care for our body—what we put in it for food, how we steward our health, and what activities and interests we engage in—but with that freedom comes responsibility. I Corinthians 9:26-27, says, “So, I do not run aimlessly; I do not box as one beating the air. But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified.”

Attitude is Everything!​

In response to one of the Jewish scribes asking which commandment was greatest, “Jesus answered, ‘The most important is, “Hear, O Israel: The Lord our God, the Lord is one. And you shall love the Lord your God with all your heart and with all your soul and with all your mind and with all your strength.”’ (Mark 12:29-30) Following His Commandment, with all our strength, implies physical, mental, and spiritual fitness. Of course, our human strength will run out before God’s will. Yet Jesus said to give it our all! Why? Discipleship takes strength on every level. In the words of philosopher Dallas Willard, “God is opposed to earning, not effort…trying, not training.” Doing hard things — including working out — helps us grow and mature.

Have you stopped to consider how working out together is a way God molds our character and our bodies? Modeling and nurturing an exercise rhythm in your home is part of whole-life discipleship. Fitness teaches strength and discipline, but that doesn’t mean it can’t be fun, too!

How Exercising Together Builds Faith and Connection​

As part of caring for our family, we are called to exert effort as we train our hearts, souls, and strength as a loving response to God’s love. The crux of everything we do as people who follow Jesus is to be motivated by Love. Let this be your standard as you and your family incorporate a fitness habit together. Nurture a fun, supportive, playful, challenging, gracious, healthfully competitive atmosphere so your kids look forward to exercise. Romans 12:1 admonishes the importance of this habit: “I appeal to you therefore, brothers, by the mercies of God, to present your bodies as a living sacrifice, holy and acceptable to God, which is your spiritual worship.” In this context, all of life is an opportunity for “with-God” experience and spiritual growth.

As parents, God’s Word challenges us to train up a child in the way he or she should go (Proverbs 22:6). There’s that word again: train. Body, soul, and spirit — modeling healthy, “fit” exercise habits creates holistic health and well-being. Regular exercise invites opportunities to enjoy being together, model the character of Jesus, and encourage one another.

Fitness That Fits Your Family​

Family fitness does not mean you have to join a gym or make exercise the focal point of your home. Start small and go from there. Remember, you’re not training for the Mr./Ms. Olympia competition. Being physically active together strengthens your family, not just your muscles.

Spiritually speaking, the benefits of exercising together are as extensive as the physical. Training our bodies together builds belonging and establishes character as we keep God at the center. Approached with healthy balance, working out can yield a bumper crop of the fruit of the Spirit — the opportunity to expand our expressions of love, joy, peace, patience, kindness, goodness, faithfulness, and self-control. 1 Timothy 4:8 guides us to keep a heavenly perspective between bodily and spiritual discipline: “…[F]or while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come.” Whatever we do to stay in shape, when undertaken together, it creates invaluable opportunities for play, memory-making, and family bonding.

My Top 10 Family Fitness Recommendations​

Throughout my years as a therapist and dad, I’ve built a top 10 list of kid-friendly family exercise ideas for busy but intentional families. Based on the likes and interests of families I’ve worked with and my own kids, too, families love these practical ways to get active. Tailor these workout tips and ideas to reflect your own and help your family get moving together.

1. Take a bike ride. Let a different family member pick the route each time! Search for the best bike trails and great destinations to keep it fun. If your kids are young, try a bike trailer or tandem bike attachment so they can pedal along with you.
2. Play games outdoors. Tag, flag football, or frisbee are some of my kids’ favorites.
3. Go hiking or climbing. For younger kids, create contests along the way. For instance, “Whoever spots a yellow flower first along the trail gets 1000 points,” or “Whoever sees a bird first gets 5000 points.” At the end of the adventure, announce who wins the Most Rugged Hiker award (you may want to include an extra scoop of ice cream for their dessert, too). Websites like AllTrails.com, SummitPost.org, or even your GPS can provide excellent day hikes and climbing suggestions for all abilities.

Being out in nature provides great opportunities for wonder and reflection.

1. Play team sports like basketball, football, soccer, pickleball, tennis, volleyball, and ultimate frisbee.
2. Walk or go for a run. For a shared goal, you could even train for a fun run in your town. Or make walking the dog a family affair.
3. Swim, paddleboard, kayak, canoe, or tube together. Use your web browser to find the beautiful and best places to go, locate rentals (if necessary), and up your activity level together!
4. Hit the gym (for older kids and parents). Exercises might include jump-roping, weight training, or a regular fitness class. Younger kids may enjoy a game of h-o-r-s-e on the basketball court.
5. Create workout games or just have fun working out together. For example, draw from a deck of playing cards and assign each card an exercise. If someone pulls a king, they do ten pushups, a queen gets 20 sit-ups, and a Jack is 15 jumping jacks; you get the idea. For toddlers, you can even find workout videos on YouTube!
6. Kickball, yardwork, skating, or dancing (it was somewhat of a tie for these on the “favorites” poll)
7. Learn something new — take a family lesson in something that interests everyone. Pickleball? Stretching? Cross fit? Ballroom dance? Most rec centers offer a long list of options.

Build Family and Individual Infrastructure​

God created us in the context of family. Knowing we thrive in community, he desires that our families provide a strong foundation of security, trust, provision, affection, and belonging. Shared experiences serve as cement, bonding our identity as a family and as individuals. With God at the center, exercising together establishes character. Working out can yield a bumper crop of the fruit of the Spirit — the opportunity to expand our expressions of love, joy, peace, patience, kindness, goodness, faithfulness, and self-control. Whatever we do to stay in shape, when undertaken together, it creates invaluable opportunities for play, memory-making, and family bonding.

For years, my kids and I have been doing workouts together. Whether we’ve got 10 minutes or two hours to do it, we’ve loved the results and the memories we have created together. Both my kids are now certified personal trainers and enjoy being strong and active. There’s nothing wrong with working out independently, but don’t overlook the fantastic advantages and habit-forming motivators for you and those you love.

Final Family Workout Tips​

Finally, keep these simple guidelines in mind:

• Set your family fitness goals together. Write them down!
• Let each family member contribute to the family fitness plan
• Start small with daily family walks or outdoor play.
• Fuel your body well. Before you head out, make sure everyone has had a good meal, and take protein snacks in case anyone gets hungry.
• Be sure to allow time to warm up and cool down before and after exercise.
• Check the weather and dress appropriately — no need to add heat stroke or frostbite to the exercise.
• Don’t skimp on safety gear if you’re trying a new activity, such as snowboarding, biking, or skateboarding. Borrow or rent helmets, wrist guards, or anything else that will prevent you or your kids from getting injured.

What would make your family’s fitness list? The goal is to do your best to create a family fitness routine for your household and pursue health together. Have your family create a menu of fitness ideas for the coming year and put them on the calendar. Doing your best to include at least one or two short physical activities together each day will give you and your family great benefits year-round.



For more practical parenting tips, visit www.focusonparenting.com.


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