7-Day Exercise Schedule for the Whole Family

There is a direct correlation between the amount of time children spend watching TV and childhood obesity according to the HHS. Their study concluded that developing a more active lifestyle in childhood translates to healthier lifestyles in adulthood, lowering the risk of obesity, heart disease, and more. Yet just by adding an hour of activity to your family’s routine is all that is needed to reap the benefits of an active lifestyle.

A Little Bit Goes a Long Way

The key to getting the whole family to adopt a more active lifestyle is in the framing. When you say, “We need to get more exercise,” or “We need to lose weight,” it turns it into a chore. The absolute worst thing you could do is single out one or two people in your household that you think need to lose more weight. 

You will get better results if you find activities that everyone in the family will enjoy so that you all begin developing better habits together. You don’t need to spend money on a family gym pass to do it and you don’t have to spend hours doing calisthenics either. All you need is a goal in mind and to put a plan in place to schedule a fun 30-minute to hour-long activity each day of the week.

Set a Goal

Begin framing your new exercise routine when you set your family goal. What is it that you all want to get out of your daily activity? Whatever the goal, make it a positive one that is achievable and fun to do. When you set your goal, make sure to set your rewards too. For every milestone, there should be a reward tied to it.

Make a Plan

Now that you have a goal in mind and your reward system in place, you have to schedule the time for your new activities. Pick a night when everyone is home and pull out a new refrigerator white board and start figuring out what times work best with everyone’s schedule.

For super busy households, it may only be once or twice a week when everyone can get together. That’s fine as long as everyone stays committed to the plan and on the days when you aren’t playing together, everyone should still be getting in some activity every day on their own and noting it on the 7-Day exercise schedule.

7 Active Games for the Whole Family

To help you get started, here are seven different activities that the whole family can enjoy. You can incorporate some or all of these ideas into your 7-Day exercise schedule or come up with your own. Whatever you do, make it fun for everyone and you will increase your chances of success

Your 7-Day Exercise Schedule
Sunday: (Active) Game Night with Prizes

Once a week, the family can get together and play games that will get them up and moving around. Think of things like:

  • Relay Races
  • Jumping Jack Face-Offs
  • Hopscotch
  • Mother May I? (Or other childhood games that you remember)
Monday: Bike Ride and Races

Kids will get really excited about bike rides and relay races, especially if they don’t already have a bike. You can start incorporating this activity by taking a family trip to the sports store and let everyone pick out a bike. 

They’ll be dying to get outside and take their new bikes for a spin and because you are with them, they can go to more places and they feel safer. Go for a bike ride or race each other after dinner a couple of nights a week.

Tuesday: Walks to the Store

There are plenty of ways to add 30 minutes of walking to your daily routine. It is one of the easiest exercises to do with enormous benefits including: 

  • Weight loss
  • Better Circulation
  • Muscle Tone
  • Improved Heart Health
  • And More 

You can opt to walk with your kids to school if one is close enough instead of driving. If you have a dog, make evening walks a family activity. It will help you burn off calories and your pet will enjoy having the whole family along. Keep a brisk pace when walking to maximize health benefits. 

Wednesday: Classes for the Whole Family

Take a class doing something no one in your family knows how to do. Learn to dance or swim as a family one day a week.

Thursday: Birthday Party Team Games

Turn celebrations or settle arguments with a team sport or game. Think kickball or tag in the back yard. 

Friday: (Active) Video Game Nights

Wii games and other games that require movement are excellent exercise and will keep the kids excited about doing it with you. 

Saturday:  Saturdays at the Park

On Saturday, take a soccer ball, jump rope, or just yourselves to the park. Make it a weekly thing, not just a one-time family activity. 

Looking for more great ideas on family fitness? Visit us at AltaMed

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