Make Family Fitness Fun: Healthy Habits for Everyone
In the hustle and bustle of work, school and daily life, it can be easy for regular exercise and balanced nutrition to take a backseat. However, adopting healthy habits as a family establishes an important long-term foundation for wellbeing for generations to come.
When kids see their parents, guardians, and caregivers model healthy habits, they learn first-hand the importance of making self-care a priority and they feel supported in making healthy choices.
In fact, making physical activity and healthy eating a natural part of your family’s journey can create a winning formula for a longer and more fulfilling life for both you and your kids. Working out and eating healthy as a family doesn’t just prevent chronic disease, increase energy and boost self-esteem; it also gives your family the opportunity to spend quality time together and make lasting memories.
Health and wellbeing physically, mentally and emotionally is a priority of Boys & Girls Clubs nationwide. From getting active and exercising, to community gardens and cooking classes, we’re all about building healthy habits for life. Alongside our national partner, Planet Fitness, we believe getting active should be judgement free and accessible to all.
With just a little planning and creativity, you can help your family adopt healthy habits today. Here is some guidance on how to get started.
Mindset Matters: How Fitness Supports Mental Health
Exercise isn’t just about building strong bodies; it’s about building strong minds, too. Engaging in physical activities helps the body release endorphins or “happy hormones” that can reduce anxiety, stress and depression. Studies have shown that regular exercise can significantly reduce symptoms of depression, improve sleep quality and enhance cognitive function. Activities for kids like exercise, dance or simply playing outdoors can also help young people develop social skills, build self-esteem and learn life skills like teamwork and perseverance.
Meanwhile, nutritious meals provide essential building blocks for healthy brain development and function. Diets rich in fruits, vegetables, lean proteins and whole grains provide bodies with nutrients that are vital for reasoning skills, mood regulation and focus. Balance is key, as treats like a cupcake also signal happiness to our brains.
It’s important to educate young people about the positive impact of physical fitness on mental health. As a role model in their lives, here are some conversation starters to highlight this connection:
- “I’ve been feeling really stressed lately because of work. Exercise has been a lifesaver! It’s great for both my body and mind. It helps me relax and manage stress.”
- “I feel like I’m getting a cold. I’m going to make sure my dinner plate has a lot of colors on it. When I’m eating all the colors of the rainbow, I tend to feel my best.”
- “When I’m feeling overwhelmed, sometimes I like to go for a walk. It helps my body and my brain reconnect after a long day and make me feel better.”
When you prioritize activity and nutrition as regular habits in your child’s life, you’re giving them a foundation for health and happiness.
3 Ways to Jumpstart Your Family Fitness Journey
Health-forward shifts don’t have to be hard. Here are three tips for doing things a little differently.
- Cook and eat together.
Aim to plan, prep and enjoy dinner as a family at least a few nights a week and get your kids involved in meal planning, grocery shopping and cooking as well. When kids play a part in eating and preparing healthy meals, they’re more likely to try new and nutritious foods. - Hydrate. Hydrate. Hydrate.
Instead of sugary drinks like soda and juice, make water the go-to beverage for your family. Seeing the adults in their life drinking water will support kids in picking up this healthy hydration habit. - Turn chores into games.
Make chores more active by turning them into games. For example, who can fold and put away laundry the fastest? Or who can sweep the floor with the most energy? See how quickly the everyday becomes fun when it begins with “one, two, three…go!”
Workout Ideas for the Whole Family
Modeling healthy exercise and eating habits for your kids is one of the most valuable ways you can equip them with physical health, emotional wellbeing and the ability to thrive throughout their lives.
Download the free “Move More, Eat Better: A Family Guide to Fitness and Wellness” for family-friendly exercise and nutrition tips created in collaboration with Planet Fitness, a national partner of Boys & Girls Clubs of America.
Remember the journey toward moving more and eating better is a marathon, not a sprint; it’s about progress, not perfection. As long as you’re having fun and working toward healthier living, that’s what matters. Embrace the journey, celebrate the small victories and remember to extend grace to yourself and your family along the way. The end result will be well worth every step of the way.
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