7 Ways To Workout With Kids

Updated: September 1, 2022 | Published:

Falling back into unhealthy habits is pretty easy after having children. Between juggling work and taking care of the kids, many parents feel that they don’t have enough time in their schedule to exercise. However, there are a few ways you can stay active during parenthood.

Your children need to stay active, too. Many kids spend several hours in front of a TV screen daily, which can lead to health problems. So when you exercise with your kids, you can promote healthier habits later in their lives, too.

Do you need some fun ideas to keep the whole family active? Here are seven ways to work out with kids. These ideas are easy, fun, and don’t require expensive home gym equipment.

1. Play a Game of Tag

Playing tag with your kids is one of the best ways to get your heart racing. Even just a few minutes of running can benefit your cardiovascular health.

Tag is a great way to make exercise fun for the little ones. Many kids view exercise as a chore, so outdoor games like this are a smart way to keep your kids moving.

It’s not just for little kids; even older kids or teenagers may have a good time playing tag with their families.

Don’t forget to try different kinds of tags, like freeze tag or zombie tag!

2. Play Sports

With so many different sports to choose from, there should be something out there that you and your kids will love.

If you want something light and low-key, you may enjoy playing frisbee, badminton, or golf. If you’re in the mood for some fast-paced action, basketball or football could be a perfect choice. And if you have enough kids to split up into teams, try organizing a baseball or kickball game.

3. Go for Walks

Go for Walk with Kid

Taking a walk is one of the easiest ways to get some exercise with your children. Whether you have a short walk around the block or take a park trip, this activity can get your heart pumping. You’ll get to enjoy the great outdoors while you’re at it, too.

As you walk with your kid, you’ll have opportunities to teach them about the world around them. You could have your child identify any flowers or birds they see. Or, you could teach them what the signs on the road mean. You could even make a scavenger hunt for your child to do during the walk.

4. Try Some Workout Videos

Staying active on a rainy day can be challenging. Thankfully, there are plenty of workout videos that you can do from the comfort of your living room.

You can find several kid-friendly workout videos on the internet, DVDs, or streaming services. Yoga, tai-chi, and Zumba are just a few categories of workout videos you can choose from.

Best of all, most workout videos don’t require much home gym equipment. All you’ll need is a yoga mat and some comfortable workout clothes.

5. Have a Dance Party With Your Kids

Dancing is a super fun way to keep your kid active. It’s perfect for rainy days, but you can also dance outdoors if you’d like some fresh air.

Be sure to consider what kind of music your kids like. A dance playlist with your child’s favorite songs is the best way to keep your kid energetic!

And if you’d like to make this activity even more fun for your kids, you could lay out some bubble wrap to create a bubble wrap dance floor!

6. Go for a Swim

Go for Swim with Kid

When it feels too hot to work out, consider taking your children out for a swimming day. Swimming allows the body to move much more easily than other physical activities. Best of all, it can help you stay cool in the summer heat.

There are many ways to make swimming a fun activity for the whole family. You can teach your children how to swim, do laps around the pool, or even play a game of sharks and minnows.

While it’s a fun activity, swimming can come with risks, too. So when you’re taking your little ones to the pool or the beach, make sure they understand the water safety rules.

7. Squeeze Some Exercise into TV Time

You don’t need to cut out TV altogether to live a healthy, active lifestyle—you can turn TV time into an opportunity to work with kids!

Next time you watch TV with your kids, motivate them to exercise with you during commercial breaks. Kids can be pretty competitive, so you may want to try framing it as a contest. For example, you could try to see who can do the most jumping jacks before the show returns.

Or, you could use some home gym equipment during the show. Stationary bikes and stair climbers are a suitable way to keep you and your kids active while you watch a show or movie.

Tips for Keeping You and Your Child Active

If you want healthy habits that will stick, you should keep a few things in mind. Here are some tips for working out with kids!

  • Don’t be afraid to get creative with it. When you make exercise fun, motivating your kids to stay active will be easy.
  • Remember that your body is different from your child’s body. Activities that are easy for you might be difficult for your kids.
  • Try to stick to a routine. You may want to set aside a specific weekly time when you and your kids plan to work out together.

Final Thoughts

Staying active is important for you and your child’s well-being. So if you want to stick to healthy habits and help your kids form a positive relationship with exercise, working out with your family is great.

These seven ways to work with kids can make it easy to care for your children and your health. Best of all, they can make for some pretty fun family activities!


About Amy T. Smith

Amy is a mother, writer, and your go-to expert for real-life insights into parenting, health, and lifestyle. Amy holds a Master's degree in Journalism from Columbia University and prides herself on finding actionable tips and relatable tales.

Through her blog, AmyandRose, she supports you from pregnancy to the teenage years, offering assurance that your experiences are shared.

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