Buzz
For parents juggling busy schedules, children might seem like a barrier to staying active: how can I keep them entertained or find childcare to squeeze in my workout? However, kids can also be active participants in many fitness activities—it’s all about choosing the right method that suits their age and interests.
Transform Activities into Playful Challenges
Children have boundless enthusiasm for activities they find enjoyable, even if they suddenly claim to be “exhausted” when faced with less exciting tasks. To successfully create a family workout routine, ensure it’s something your kids will genuinely look forward to and have fun with.
Jen Allan, a personal trainer and fitness coach based in Pleasanton, California, mixes exercises with playful games in her kids' classes. For instance, after a short session of squats and lunges, she transitions to activities like tag or Nerf gun battles. While these are excellent forms of exercise, they feel more like fun than fitness.
She shared some of her top activities for kids with us. These can be done in groups or individually:
Roll dice. Write numbers from two to 12 on a whiteboard, pairing each with a unique exercise. Roll the dice and challenge each other to complete the corresponding exercise. Alternatively, assign exercises to each letter of the alphabet and have kids “spell” their names or favorite words. You can also use a deck of cards—not just playing cards, as Allan’s kids use superhero trading cards for their workouts.
Design an obstacle course. Let the kids create the course themselves. This works great at a playground or can be set up in your backyard or living room. Time them as they navigate through. “It’s a fun competition, but the kids are taking charge,” she explains.
Organize relay races. Allan does this with groups: kids race to the center of the gym one by one, remove their shoes, and then return to put them back on. The first team to finish wins! Relays can also involve tasks like carrying water or tennis balls between buckets.
You’ll need to adapt these ideas to fit your kids’ preferences, as simply labeling something as fun doesn’t always work. For example, not every child enjoys competitive races, but an untimed obstacle course might be more appealing. For younger kids, keep exercises straightforward to avoid frustration.
Exercise While They Play and Explore
You likely want to squeeze in your workout as well. Once the kids lose interest in structured activities and start running around, seize the opportunity. Allan recommends exercising at a park, letting the kids play on the playground while you work out nearby. Simple bodyweight exercises are perfect for this, or you can try playground-specific exercises like inverted rows on a swing or monkey bars, or tricep dips on a bench.
For younger children who need to stay close, work out at home. Allan suggests giving them a task, like moving tennis balls between buckets, requiring them to walk or run across the room. If the child isn’t mobile yet, practice yoga or calisthenics next to a baby sitting on the yoga mat. If all else fails, you can still fit in a quick workout with a short video or routine during their nap time.
Host a Dance Party
There are workout videos and classes designed to engage kids—the best ones focus on what kids find enjoyable rather than forcing “fun” into an adult-style workout.
Cosmic Kids Yoga is an excellent example. It’s also where my children mastered the tree pose, a somewhat tricky move where they balance on one foot (or a modified version). They adored how the TV instructor pretended to blow down their “tree,” and I believe they enjoyed it even more when I joined in, as staying upright became a playful act of rebellion. Beyond the poses, my kids loved following the stories and starting with the “secret code word” Namaste.
Other story-based workout programs, like Bo on the Go, are available, but you can also opt for less structured exercise videos. In my view, the best option is dance parties. Upbeat children’s music is perfect for dancing, regardless of age. Start with The Laurie Berkner Band and The Wiggles.
Head Outdoors (or to the Track)
Running is a straightforward activity for kids, but their small legs and limited stamina can make it hard for them to keep pace. If you’re running on a road or trail, have your child ride their bike beside you (a common sight at parks). If the focus is on their running, treat it as a brisk walk for yourself.
If you have access to a track, you’ll find more possibilities. My kids struggled to understand jogging; they only knew how to sprint. So, I introduced them to one of my favorite interval workouts: sprint the straight sections and walk the curves. I’d give them a head start on the sprints, then chase them so we’d cross the “finish line” together.
After the run, you can let them play. Most tracks have a grassy field in the center, often with sand pits for long jumps. The first time I took my child, he dashed straight for the sand, ignoring my protests. It reminded me of doing the same thing as a kid.
Stay Adaptable
Be prepared for surprises. Your kids might not adore your workout ideas, or they might decide the best part of Daddy doing planks is crawling under (or over!) you. Sometimes, you may need to end your workout early. But as you learn what they enjoy, you’ll discover creative ways to make exercising fun for both of you.
For instance, my toddler was always eager to grab my dumbbells. I bought him a small pair of his own. Did he want to join me for a mini workout? Not at all! He was more intrigued by the larger weights and didn’t care for the tiny ones any more than I did. So, I switched to single dumbbell exercises, while he performed what I can only call toddler-style deadlifts.
Some children are inspired to try a sport or activity simply because their parents do it. If this applies, introduce them gently to running, cycling, soccer, or whatever you enjoy. Others thrive on competition, so structure your workout as a series of challenges. If they seem ready for a long-term goal, consider training for a one-mile race together.
Whatever approach works for your family, stick with it! Even if it feels challenging at first, establishing a routine of exercising together will yield benefits over time.
Illustration by Sam Woolley. Photos by CarbonNYC, Fort Meade, Unsplash.
