Sneaky Fitness: 6 Fun Ways to Get Your Family Moving

Just like you sneak veggies into your kids’ meals, getting them to exercise is equally important. Between school, work, commutes around the metro area and the prevalence of screen time, it can be hard to stay active. Your family is much more likely to move when it’s fun and creates much-needed moments of connection. Here are some of our favorite activities that will build strength, coordination and endurance without feeling like a workout.

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Neighborhood Adventures

Take a simple walk around the neighborhood to the next level by creating a scavenger hunt. Have family members find various colors, shapes, landmarks and nature items. For older kids, make it a competition, help create scavenger hunts rules and work together with younger ones to help them feel successful. If there’s a playground or ice cream shop nearby, have a “walk to the treat” night for a fun reward. You can also incorporate riding bikes into exploring your surroundings.

These ideas with a goal at the end make walking (or cycling) purposeful, not boring.

Bonus: Add a weighted vest for the adults to boost the fitness level and get some strength training in.

Dance, Dance, Dance

Turn on some tunes and have a living room dance party. This is a fun way for you to share favorite songs with your kids and find out what music they enjoy. Freeze dance or follow-the-leader is a fun way to let kids experience being in charge, following directions and taking turns. Older kids might enjoy trying TikTok or YouTube dance challenges as a family.

Dancing incorporates cardio and coordination with laughter, so no one realizes they’re sweating.

Kickin’ It Old School

Think back to when you were a kid and break out the fun games you used to love. Play tag or capture the flag in the backyard. Make it a night-time activity with flashlights or glow-in-the-dark equipment. Head to the park for kickball or frisbee. Use the driveway for jump rope or hula hoop contests.

These nostalgic activities naturally involve sprinting, squatting and agility. Get some fun prizes for the winner to keep kids excited about playing these games on a regular basis.

Hike Up the Fun

The metro area is full of family-friendly hikes. Sweetwater Creek’s Red Trail, Fernbank Forest and Dunwoody Nature Center are ideal to enjoy with kids. While you hike, you can explore nature with creek walking, rock skipping and balancing on logs. For a more urban setting, hike the Beltline or trails in Piedmont Park.

Uneven terrain builds strength and balance while you get fresh air. Plus, you can discuss the plants and animals you see while hiking.

Disc Golf

Think of normal golf but with a frisbee instead of clubs and a ball, and free courses instead of pricey memberships. Kids will love picking out their disc of choice, while learning which type is best for short or long distances. There are sure to be plenty of laughs when the discs don’t make it into the baskets. Try Perkerson Park, Wills Park or Village Greens Park for a day of family fun and fitness.

Walking around the course and practicing hand-eye coordination are the winners at disc golf.

Family Fun Runs

Most kid-friendly races in Atlanta are spring and summer events. The best part is that your family can choose a run that supports a cause you are passionate about. In March, walk as a family to help support food insecurity at Atlanta Community Food Bank’s Hunger Walk. The Strong4Life Superhero Sprint 5K and 1-mile fun run is an annual summer event benefiting Children’s Healthcare of Atlanta. Some races even have stroller options and tot trots for younger children.

Getting ready for the family fun run will get your family moving before the big day.

Bonus: You are teaching your kids the power of using their actions to make a difference in the community.

Family Challenges

Help motivate your family without the stress of competition. Adding gamification to your fitness routine makes things fun and keeps you on track.

Make a goal to visit every playground in your zip code.
Keep an activity streak calendar. If you hit a big milestone like 25 weeks in a row, offer a small prize or treat.
Have a weekend “movement jar” and take turns deciding who gets to pull the activity out of the jar.
Create a seasonal bucket list of activities to try. Ice skating in the winter, roller skating in the spring, swimming in summer, and playing flag football in the fall.
Try something trendy like puppy or goat yoga.
Craft a set of workout dice. Let the kids use a cardboard box and write exercises on a die. Roll to determine the next move and length of time, adding randomness and fun to the afternoon.
Give your afternoon walk a storyline and see if your family can rescue the dog or save the neighborhood from the zombies in the end.

-Tali Benjamin