In recent years, there’s been a growing concern about sedentary lifestyles and their impact on both adults and children. Families often struggle to find time to spend together. Children and parents are increasingly spending more time in front of screens—whether it’s for work, school, or entertainment. According to a 2022 study by Common Sense Media, children aged 8 to 12 spend an average of 5 hours a day on screens, while teens spend up to 8 hours. Parents are not exempt from this trend either, as work-from-home models have contributed to more sedentary lifestyles.
The rising rates of childhood obesity and sedentary behavior among families have created a new urgency for fitness and wellness in family routines. The CDC (Centers for Disease Control and Prevention) reports that childhood obesity has more than tripled since the 1970s, with over 19% of children in the U.S. now classified as obese. Meanwhile, the American Heart Association stresses the importance of daily physical activity for both children and adults, recommending at least 150 minutes of moderate exercise per week for adults and at least 60 minutes of physical activity per day for children.
Fitness experts emphasize that families who exercise together not only stay healthier but also strengthen their emotional connection. By making fitness a fun, shared experience, families can build healthier habits while also nurturing their relationships. Given these benefits, setting family fitness goals has never been more important or timely.
As you read through, you’ll discover 11 practical family fitness goals that will help your family stay active while creating lasting memories. These goals range from simple daily activities like taking walks together to more structured challenges like training for a local fun run. You’ll also learn why these goals are essential for maintaining not only physical health but also emotional well-being. By the end of this article, you’ll feel empowered to take steps toward a healthier, more connected family life.
Walk Together Every Day
A simple yet effective way to stay active as a family is to incorporate daily walks. Whether it’s a walk around your neighborhood or a nature trail in a nearby park, walking gives everyone a chance to move and talk. Research shows that even moderate walking can improve cardiovascular health and mood. Dr. Michael Joyner, a physiologist at the Mayo Clinic, says, “Walking together can also reduce stress, especially for parents, as it’s a great way to decompress and connect with their children.”
Try a Weekly Family Fitness Challenge
Make fitness fun by introducing a weekly challenge. These could include anything from who can hold a plank the longest to who can take the most steps in a week. Fitness apps that track steps or exercise can add a bit of healthy competition. According to the American Psychological Association, shared goals and challenges help foster teamwork and accountability, which can also translate into better family cooperation in everyday life.
Plan Active Family Outings
Switch up your usual family outings with activities that get everyone moving. Instead of going to the movies, try roller skating, hiking, or swimming. Engaging in physical activities together provides opportunities for learning and experiencing new things. Dr. Kristi Alexander, a child psychologist, explains, “Shared adventures like hiking or biking help families bond over common experiences, making memories while staying active.”
Participate in a Local Fun Run or Charity Walk
Signing up for a local 5K or fun run can be a motivating goal for your family to work towards together. These events are often beginner-friendly, and they promote both community engagement and physical fitness. Training together in the weeks leading up to the event will also help improve your family’s stamina and discipline.
Create an Indoor Obstacle Course
If bad weather keeps you indoors, create an obstacle course with items you already have around the house. You can crawl under chairs, hop over pillows, or balance on a taped line on the floor. Indoor obstacle courses are great for younger kids and help develop their motor skills while burning off energy. According to child development expert Dr. Amanda Gummer, “Physical play inside the home encourages creativity and problem-solving while promoting physical health.”
Start a Family Yoga Routine
Yoga is a great way to improve flexibility, balance, and mental focus while reducing stress. Family yoga can be tailored to all ages, and even young children can participate in fun, animal-themed poses like “downward dog” or “cobra.” The Yoga Alliance explains that yoga teaches mindfulness and body awareness, which are important for both physical and emotional development in children.
Go on Bike Rides Together
Cycling is a low-impact activity that the entire family can enjoy. It strengthens muscles and improves cardiovascular health without putting stress on the joints. Plus, biking together allows your family to explore new places, whether it’s around your neighborhood or on a scenic trail. According to a study published in the Journal of Transport & Health, families who cycle together not only stay fit but also report higher levels of overall happiness.
Set a “No Screen” Time for Physical Activities
One of the biggest obstacles to family fitness is screen time. Create a family rule that for a set amount of time each day, everyone must engage in a physical activity rather than sitting in front of a screen. It can be as simple as shooting hoops in the driveway, jumping rope, or having a dance party in the living room. Dr. Jean Twenge, author of iGen, argues that reducing screen time is crucial for improving children’s physical and mental health.
Garden Together
Gardening may not seem like a traditional workout, but it can be surprisingly physical. Tasks like digging, planting, and weeding help develop strength, flexibility, and endurance. Gardening also teaches kids valuable lessons about nature, responsibility, and patience. The National Gardening Association notes that families who garden together not only reap health benefits but also enjoy the satisfaction of growing their own food.
Organize Family Sports Days
Set aside one day a month for a family sports day where everyone participates in backyard games like soccer, basketball, or frisbee. You can also invite friends or neighbors to join in the fun. Sports days encourage teamwork, friendly competition, and physical activity all at once. According to the American Council on Exercise, playing sports as a family is a great way to burn calories and improve coordination.
Practice Mindful Breathing or Meditation
While not a traditional fitness activity, mindful breathing and meditation can improve your family’s mental fitness. Stress and anxiety can take a toll on physical health, and learning to manage these feelings is just as important as staying active. Dr. Jon Kabat-Zinn, a mindfulness expert, advocates for families to incorporate mindful practices into their routines. “Mindfulness helps individuals feel more connected to themselves and their families,” he says.
Conclusion:
Family fitness goals not only improve your family’s physical health but also create opportunities for connection and shared memories. Whether it’s walking together daily, trying a new sport, or reducing screen time for physical activities, these 11 goals can be adjusted to suit your family’s interests and abilities. Start small, be consistent, and watch as your family grows stronger—both physically and emotionally. By setting fitness goals together, you can stay actively bonded and build healthy habits that last a lifetime.
