Family Fitness Tips for All Ages

As a parent, you know little ones have plenty of energy to spare! Finding simple ways to keep them moving can make a big difference. Through our Grow Fit® approach, we help children build healthy habits early by encouraging nutritious choices, active play, and everyday movement that supports their well-being. Those habits can continue at home, too.

Active family time is good for growing bodies, but it also creates meaningful moments to connect, laugh, and make memories together. We’re sharing a list of fun activities you can enjoy after school, on weekends, or anytime your family is ready to get moving!

Indoor Gyms: If you have a local gym or community center nearby, take advantage of the pools, basketball courts, and kid-friendly gym equipment. 

Go for a Hike: Find an easy terrain trail for all ages and explore the great outdoors together. Take a moment to pause as a family and listen to all the sounds. Don’t forget to pack a snack and water.

Visit a Conservatory: Many cities have beautiful conservatories which are essentially living plant museums that you can explore at your own pace in a protected environment. These are great places to spend time exploring the different habitats on a rainy day.  

Visit a Nature Center: Many nature centers offer guided hikes, wildlife tracking workshops, and story time for younger children. It’s a fun way to learn about how animals and plants adapt to winter or other naturally occurring changes.

Yoga at Home: Use beach towels for mats and let children imitate animal-themed poses such as a snake, butterfly, cat, or cow. Focus on imaginative play and deep belly breathing to help children build balance and coordination. There are many child-focused yoga sessions on YouTube that allow you to easily follow along with an instructor.

Dance Party: Clear a large space in your family room and play some upbeat music to dance to without any expectations. Pause the music for a fun game of Freeze Dance!

Play Fun Fitness Games: Try starting a game of Floor is Lava by placing pillows or cushions around on the floor. Move from spot to spot while balancing so your feet don’t touch the lava (floor). Or try a Crab-Walk Race inside or out. Walk on your hands and feet with your belly facing up. Race across the floor like a crab to see who can make it the furthest.

Classic Outdoor Games: Hide-and-Seek, Kick the Can, Kickball, Hopscotch, Tag, and Jumping Rope are all active games you can introduce to your child. These are great games to play with friends or neighbors too.

Play Catch: Start by standing close together and take a step back every time your child makes a successful catch. See how far apart you can get!

Yardwork: Have your children pitch in with simple activities around the yard to get them moving and feeling good about helping. Raking leaves, watering, planting flowers, tending to gardens, or weeding will all get your heart rate up while checking some chores off your to-do list.

What would you add to the list?

No matter what activity you choose, the goal is simply to make movement feel fun and natural for your family. A few playful minutes together can help your child build healthy habits, get moving, and enjoy meaningful time with the people they love most.