We know it can be challenging to find time for family fitness. However, incorporating fun sports and fitness games into your daily routine can be a great way to ensure that your family stays active and healthy. Here are some exciting ideas to get you started:
Monday - Cannonball
Objective: To have fun and get everyone moving.
Items Needed: 10 soccer balls (or any softer ball) to serve as your cannonballs, two items to mark the front of your “pirate ship” and the back of your “pirate ship.”
Number of People: Minimum of three people.
How to Play: First, mark the front of your pirate ship and the back (usually 20-40 ft away from one another, depending on the ages of the participants). Choose one person to be "Captain Hook." One player from the rest of the group will be named “Peter Pan.” All players start at the front of the ship while Captain Hook stands to the side with all the soccer balls. Peter Pan yells “to the back of the ship!” and all players run to the back of the ship. As they are running, Captain Hook kicks balls (at their feet) trying to hit them, like cannonballs. If Captain Hook hits a player, they become a pirate and join Captain Hook in his quest. If a player makes it to the back of the ship, they are safe until Peter Pan yells “to the front of the ship.” Again, the same process occurs until the last player is standing. He then becomes Captain Hook.
Tuesday – Catch-a-Goal
Objective: To improve hand-eye coordination and have fun.
Items Needed: Two goals (or cones to mark a goal) and one large ball.
Number of People: Minimum of four people.
How to Play: Split into two teams. One team starts with the ball in the goal they are defending and throws the ball to their teammate. The ball is moved up and down the field by passing to teammates trying to score in the other team’s goal. The teams must follow the “3” rule: When in control of the ball, you can only hold onto it for three seconds, only take up to three steps, and the ball must have been passed three times before a shot is taken. If a ball goes out of bounds by one team, the opposing team gets to throw it in. If a goal is scored, the team that was scored upon starts the game over trying to score on the other team’s goal. Teams may steal from one another in the air, but not swat the ball out of each other’s hands.
Wednesday – Suitcase Relay
Objective: To improve coordination and teamwork.
Items Needed: Suitcase, clothing items you would pack for a beach vacation—two of everything (for example, swimsuit, floaties, goggles, swim cap, towel, snorkel gear, flippers), one item to mark the starting line and one item to run to designating the beach.
Number of People: Minimum of four people.
How to Play: Split into two even teams. Each team begins at the starting line next to their suitcase filled with the clothing items. The first player on each team must open their suitcase and put on all of the items in the suitcase. Once all the items are on properly, the individual must run to the spot designated as the beach and then run back to the starting line (without any clothing/props falling off). Once they return to their starting line, they must remove all the clothing/props and then tag the next player on their team. This continues until all players have gone. The team with all items back in the suitcase first is the winner. You can change the type of relay for a new “adventure.” For example, make it a soccer relay with shinguards, cleats, soccer socks, jersey, and dribble a ball down and back or a skiing relay with ski goggles, ski poles, long johns, and a bulky coat.
Thursday – Steal the Bacon
Objective: To improve agility and teamwork.
Items Needed: Two balls or beanbags.
Number of People: Minimum of four players and one referee.
How to Play: Set up a square field (20’ x 20’). Split the players into two teams and give each player a number. For example, if there are four players, they can be numbered 1 to 4. The referee will stand in the middle of the square. The players will stand in a circle around the square. The referee will throw a ball to any player. That player must run to the square and touch the ball to the ground. If they are tagged by another player before they reach the square, they must return to their starting position. If they touch the ball to the ground, they can return to their starting position and the next player will be called. The team that gets all their players to touch the ball to the ground first wins.
Family Fitness Quiz
Friday – Family Fitness Fun Day
Objective: To have a fun and active day with your family.
Items Needed: A variety of sports equipment and a large outdoor space.
Number of People: Unlimited.
How to Play: Plan a day where you and your family can engage in various sports and fitness activities. This can include activities such as soccer, basketball, volleyball, and even a scavenger hunt. You can also include non-sport activities like a nature walk or a hike. The key is to make it a fun and engaging day for everyone involved.
Saturday – Family Fitness Games
Objective: To have fun and get everyone moving.
Items Needed: A variety of sports equipment and a large outdoor space.
Number of People: Unlimited.
How to Play: Plan a day where you and your family can engage in various sports and fitness games. This can include activities such as relay races, tag, and even a game of capture the flag. You can also include non-sport activities like a treasure hunt or a scavenger hunt. The key is to make it a fun and engaging day for everyone involved.
Sunday – Family Fitness Challenge
Objective: To challenge each other and have fun.
Items Needed: A variety of sports equipment and a large outdoor space.
Number of People: Unlimited.
How to Play: Plan a day where you and your family can engage in various sports and fitness challenges. This can include activities such as a fitness obstacle course, a mini triathlon, or even a family fitness competition. You can also include non-sport activities like a nature walk or a hike. The key is to make it a fun and engaging day for everyone involved.
Why Your Whole Family Needs Fitness Education
Incorporating fitness into your family's daily routine can have numerous benefits. Here are some reasons why fitness education is essential for your whole family:
Physical Health Benefits
Regular exercise can help lower the risk of heart disease, improve blood pressure, and reduce the risk of type 2 diabetes. It can also help maintain a healthy weight, which is crucial for overall health. Additionally, exercise can improve bone density, reducing the risk of osteoporosis and fractures.
Mental Health Benefits
Exercise has been shown to have a positive impact on mental health. It can help reduce stress and anxiety, improve mood, and even alleviate symptoms of depression. Regular physical activity can also improve sleep quality, which is essential for overall well-being.
Social Benefits
Engaging in family fitness activities can strengthen family bonds and create lasting memories. It provides an opportunity for family members to spend quality time together, fostering a sense of community and togetherness. This can be especially beneficial for families with children, as it helps them develop healthy habits and a positive relationship with physical activity.
Cognitive Benefits
Exercise has been linked to improved cognitive function, particularly in children. It can enhance memory, attention, and academic performance. Regular physical activity can also help improve problem-solving skills and creativity.
Economic Benefits
Incorporating fitness into your family's routine can save money on healthcare costs in the long run. Regular exercise can reduce the risk of chronic diseases, which can lead to significant healthcare expenses. Additionally, engaging in family fitness activities can be a cost-effective way to spend quality time together, avoiding the need for expensive entertainment options.
Environmental Benefits
Engaging in family fitness activities can also have a positive impact on the environment. For example, walking or biking to school or work instead of driving can reduce carbon emissions and promote a more sustainable lifestyle. Additionally, participating in outdoor activities can help preserve natural spaces and promote environmental awareness.
Ok I'm Tired Now..
Incorporating fun sports and fitness games into your family's routine can be a great way to ensure that everyone stays active and healthy. By planning regular family fitness days and engaging in various activities, you can create lasting memories and foster a love for physical activity. Additionally, fitness education is essential for your whole family, as it provides numerous physical, mental, social, cognitive, economic, and environmental benefits. By making fitness a part of your family's daily routine, you can set your family up for a lifetime of health and happiness.