Exercise for kids: 20 fun ideas to get the whole family moving

Exercise is important for adults and kids – but that doesn’t have to mean forking out for a gym membership.

If you’re still on the hunt for things to do with the kids, getting fit together is a great way to get them active and boost child development. The NHS exercise guidelines recommend at least 60 minutes of physical activity a day for children aged five to 18, but new data from Sport England has revealed that fewer than half of children are meeting these guidelines. We’ve got loads of fun and easy ways to help you up your family fitness levels that you'll all enjoy whatever your ability.

The benefits of exercise for kids

There are so many benefits of exercise for children, with a 2018 study evidencing physical activity can help reduce their risk of cardiovascular disease later in life, if they start when they're young. "Exercise is incredibly important for both children and adults, and it’s vital that we create healthy habits from an early age,” says Penny Weston, a wellness, fitness and nutrition expert. “Exercise is also important for children because it prevents excessive weight gain and can help prevent diseases such as cancer and diabetes."

Aside from the physical benefits, exercise can even help your kids to sleep better. Penny explains that when we exercise, oxygen moves faster through our bloodstream which is why we usually feel more energetic after, say, a HIIT workout. She points to research published in the National Library for Medicine that found just under 67 percent of children between the ages of six and 17 had better sleep efficiency when they engaged in some kind of physical activity. As children are growing, exercise can support the development of muscles and allow for healthy bones, Penny adds. Weight-bearing activities such as jumping, running and tennis can help make kids’ bones stronger, according to a randomised control trial published in the Pediatrics journal.

20 fun ideas for family fitness

From family dance parties and obstacle courses to playing tag and scavenger hunts, there’s something for every member of your clan.

1. Bike ride adventure

When spring and summer roll around again, there's nothing like getting the whole family on a bike ride – and your kids will love the freedom and exploration elements. There are loads of safe UK cycle paths and events around the UK where kids of all ages can get on their bikes.

If you're all confident cyclists, you can take to the roads and visit some local nature spots, parks or beaches. But, if your child needs to build up their confidence on a bike, look into a free course with Bikeability. The charity, which receives funding from the Department for Transport and works with schools throughout the UK, aims to teach everyone from school pupils to families the practical skills to cycle on today's roads.

If you’re looking to buy your child a new bike, check out Halford’s guide to finding the right bike size for your child, based on their height. The leading bike specialists also offer a range of kids' cycling helmets and elbow and knee pads – essential for any youngster.

2. Yoga session

Helping to build strength and improve balance, yoga is a great exercise to wind the kids down, especially if you do a session close to their bedtime. "Try to do yoga that incorporates both stretches and meditation," suggests Penny. "I think it's really important for your child to understand why they are exercising, and how important it is, and is the perfect way to connect with each other, especially if things have felt really busy recently."

There are so many online resources that can help make their practice uncomplicated and fun. Engaging and interactive, Cosmic Kids Yoga combines yoga and storytelling, making it fun for kids. The imaginative themes help enhance creativity while promoting the benefits of physical activity. GoNoodle also offers a variety of movement activities, including yoga, through entertaining videos. It's designed to keep kids active while incorporating mindfulness, aiding in focus and stress relief.

Alternatively, you could make up your own practice with the Kids Yoga Dice from The Little People Store. The dice have different poses, activities and themes on each side, which adds an element of surprise every time you roll. It's an enjoyable way to introduce children to yoga and encourages creativity in their movement.

3. Family dance party

You don't need to waltz around the ballroom to have a dance. Simply create a playlist with everyone's favourite songs and have a dance-off. "This is a great way to get the heart rate up and have a blast at the same time," says Jo Burland, Bio-Synergy ambassador, level 3 personal trainer and primary school teacher. If you loved to party in your youth, Big Fish Little Fish host family-friendly rave events for parents who fancy a boogie with their little ones.

During the summer holidays, take advantage of the nice weather with an outdoor dance party in the garden. String fairy lights, set up a dance floor, and enjoy a night of family fun under the stars. Got a budding singer in the family? Combine dancing with karaoke for a lively and entertaining family night. Sing and dance to favourite tunes, creating a joyful atmosphere filled with laughter and music. Hand your kids the magic mic from the KaraoKing Karaoke Machine (£149.99, Amazon.co.uk), so they can sing sweet solos and duets, while the dancing lights of the disco ball help get everyone in the groove.

4. Obstacle course challenge

An obstacle course will keep the kids entertained for hours – use everyday items you have around the house, such as plant pots, buckets and books for a no-cost activity. Jo says: "Have each family member take turns completing the course, and time them for added excitement."

This Enchanted Adventure Quest obstacle course combines imagination, physical activity and teamwork, providing a magical experience for yours kids. Begin the course in a meadow adorned with colourful ribbons and fairy lights. Kids can start by hopping from one magic mushroom (soft cushions) to another. Set up a tunnel (using a large cardboard box or fabric tunnel) resembling a dragon's lair. Kids must crawl through the lair to avoid waking the sleeping dragon. Create a series of fairy rings using hula hoops. Kids must jump from one ring to another without touching the ground, pretending they're leaping through enchanted portals.

Set up a maze using cardboard boxes or cones, creating a gnome village atmosphere. Kids navigate through the maze to find the hidden gnome treasure. Conclude the adventure with a rainbow-themed finish line. Hang colourful ribbons, and as each child crosses the finish line, they receive a 'magical medal' or a small treat.

5. Scavenger hunt

A scavenger hunt is a great activity to conjure some excitement: "Take the family to a local park or nature reserve and create a scavenger hunt list. Include items like different types of leaves, rocks, or wildlife," says Jo. Skills such as organisation and problem-solving are required, plus they'll be having so much fun exploring your local green space.

6. Balloon volleyball

Exercise for kids needn't be complex or expensive. Dig out those leftover balloons from your child's 13th birthday party and use it as a volleyball for some healthy competition. Once you've marked the boundaries and divided the family into teams, decide on a target number of points to win the game, but you can skip the scoring altogether and simply enjoy the volley. For younger kids, you can modify the rules to allow catching and throwing the balloon, ensuring everyone can participate and have fun. Jo suggests: "Create a makeshift net (or use a piece of string) and have a match inside or outside."

7. DIY mini Olympics

Bring the excitement of the Olympic Games to your back garden and organise a mini Olympics. You could kick things off with a fun opening ceremony and have a family member play the role of the announcer, introduce each team and perhaps even make your own Olympic torch to pass around. Why not invite some friends or the neighbours to join in with some healthy competition? Jo suggests: "Award medals or ribbons to the winners for added fun, and include different events such as three-legged races, sack races and tug-of-war."

To make it an event the family won't forget, assign someone to take photos and videos throughout, and you could create a mini scrapbook or digital album to commemorate your mini Olympics. The instax mini 9 Camera is perfect for capturing one-off moments and fun family days out.

8. Wii Fit

For the days when the typically British weather sets in, get the family off the sofa and on their feet to join in with the games on Wii Fit. Throw some shapes with Just Dance, spice it up with Get Fit with Mel B or your child could channel their inner Dora the Explorer with the Active Life Explorer game. Perfect for children over the ages of seven, you can find some great Wii Fit deals on Argos or Amazon. Wii Fit even has the potential to be a good workout tool for young people, according to a 2011 study.

9. Fitness challenge

Most bodyweight exercises are pretty child-friendly, so the next time you're doing a squat challenge, why not get the kids involved? "Set fitness goals as a family, such as a certain number of jumping jacks, push-ups or squats. Work together to achieve the goals and celebrate your accomplishments," says Jo.

10. Movie night with a twist

Movie nights don't have to mean sitting down and eating snacks – you could put a twist on the classic family activity. Jo suggests: "Set up an outdoor movie night but add a fitness twist. For every 15 minutes of the movie, pause and have a quick family workout session, such as jumping jacks or lunges."

11. Daily walks

Walking is an easy, zero-cost way to get the family moving, especially when you have a furry friend in tow. "Getting out and walking the dog is not only a great way for your children to engage in physical activity but also teaches them certain responsibilities. If you don't have your own dog, then try and see if you can take a family member’s or a friend’s. When out with a dog, people are more likely to stop and chat to you, which can really help children with social skills and improve their self-esteem," she says. Get out in nature and explore your area with confidence using AllTrails, a handy guide to the nearest family-friendly trail walks near you.

Furthermore, according to the Teen Sleep Hub, moderate to aerobic exercise like walking has been found to help people fall asleep faster, so if you're wondering how much sleep do teenagers need, walking could be a great way to contribute to their all-important shut-eye.

12. Fitness clubs

Between work commitments and family life, it's not always going to be possible to participate in sport with your kids, so fitness clubs could be a great option. Penny tells us: "Sports clubs are a good way of developing your child’s leadership skills, teaching them new ways to exercise, and allowing them to interact with different people in a safe environment. Dance classes, football teams and netball clubs are all brilliant to get your children involved in."

David Lloyd Clubs have a great arrangement for families with kids. Not only does it have sports-based sessions such as Scooter Squad and Action Squad, but it also has some fun, educational programmes too. If you've got older children, they can get started with their exercise journey in the teenage-friendly gym or take up some independent swim lessons. The Activity Alliance – the disability inclusion sport national charity – has a host of useful resources to help you engage more disabled people in sport and activity for disabled children who want to find new ways to be active.

13. Tennis

Tennis is a great family activity, whether it's singles or doubles or organising your own mini tournament. "Tennis is really beneficial for hand-eye coordination – it requires good timing, being able to recognise where the ball is going to land and reacting quickly," explains Penny. "Hand-eye coordination is especially important for children, as it can be the foundation for learning to write, read, draw, get dressed and play games."

The Lawn Tennis Association (LTA) has courses for children aged four to 18, packed full of fun games and dynamic training. It says tennis is great for kids because its courses will help kids get to grips with the basics of the game, improve their co-ordination and make some new friends along the way. For youngsters age two to five, Teddy Tennis hold tennis lessons across the UK, and they work by combining music, pictures and teddy bear characters into an interactive learning adventure.

14. Swimming

On the days that the weather doesn't allow for outdoor activities, swimming is a great alternative. Penny tells us: "Swimming is really good for improving your children’s confidence as well as their fitness levels. It will improve their cardiovascular health and will relieve tension and stress." Simply Swim is an excellent resource that's there to help parents teach their kids how to swim between the ages of two and five, starting with the basics such as getting into the pool and treading water.

If you've signed your child up to swimming lessons, the My Learn to Swim app allows children and parents to get more out their experience of learning how to swim. Children can gain extra rewards and unlock new features as they develop their swimming skills and water confidence with the free app. For tiny ones or babies in arms, Water Babies' lessons are developed through science as they teach your baby how to swim. By the end of its programme, Water Babies promises your little one will be swimming freely using different strokes, helping to boost their confidence in and out of the pool.

15. YouTube exercise videos

Exercise videos on YouTube are a great way to learn new exercises and are a really good option if you are unable to get out of the house. The NHS recommends that children and young adults need to be doing two types of physical activity each week, aerobic exercise and exercises to strengthen muscles and bones. We love Kidz' Bop for dance workouts set to popular, age-appropriate music, making exercise enjoyable for young ones. Meanwhile, The Learning Station offers lively and interactive music and movement videos for kids, promoting fitness through catchy songs and simple dance routines. Everyone knows The Body Coach by now – loved by families across the nation, P.E with Joe has plenty of energetic workouts specifically tailored for kids, featuring quick and effective routines suitable for home exercise.

16. Skipping and hopping

They may seem basic, but skipping and hopping can offer some health benefits for kids: "They can improve posture, and require both balance and strength," Penny says. "Both hopping and skipping are really great for motor skills, and using a skipping rope can help with hand-eye coordination." This adjustable skipping rope is great for beginners who are learning the ropes (sorry), and can be used for indoor and outdoor activities, family sports, school parent-child activities, parties, aerobic sports.

Wondering if your child is ready to learn how to skip? The NHS recommends following this set of criteria before trying the real thing:

• Jump/hop over a rope laid on the floor.
• They need to be able to hold and turn the rope without worrying about jumping.
• Jump on the spot 10 times or hop from one foot to the other staying in the same place 10 times.
• Move their arms and legs at the same time e.g. doing star jumps.
• Time their jump/hop – can they jump/hop in time with the beat? Use music with a strong beat.

17. Playing tag

Remember how much fun you had playing tag or 'it' in the school playground? Penny says it's a really good way to incorporate aerobic activity into your children’s routine. "As children over five are aiming for 60 minutes of physical activity a day, it can be hard to find ways to keep this interesting but this game is incredibly engaging!"

18. Visit the park

Children can spend hours running around on their own making up games, so often, just getting them out in the park is all you need to do. As you all walk round, you'll be getting your heart pumping and toning your legs as you go. There are loads of games you can all play together as well. Football, rounders, tag, stuck in the mud and hide and seek are all really easy games you can play with little organising. Your kids will probably have their favourites they play at school, so ask them to come up with ideas as well.

19. Head out for a run

Running is great for everyone and it's an easy way to start boosting family fitness, even if you're not a sporty family. The idea of going for a run as a family may be a little intimidating if jogging's not part of your exercise regime, but once you get into the swing of it, you'll be hooked. To add some excitement to their runs, why not try some games, such as an animal relay race? Set up a relay race where each child represents an animal (e.g., frog, bunny or crab). They imitate the animal's movements while running, adding a playful and imaginative element to the activity.

Make sure the whole family is kitted out with the right trainers to avoid injury, too. You need to stretch thoroughly before and after jogging to stop getting injured and to help ease aches the next day. At a decent price point (ranging from £22 to £25.99), the Under Armour Unisex's Ua Gs Pursuit Bp Running Shoe is suitable for little joggers and they can be put in the wash if they get dirty.

20. Jump around

Any family who is lucky enough to own a trampoline will vouch for the fact that hours of fun can be had bouncing around. It's a low-impact exercise and because you don't lock your joints when you bounce, you're less likely to damage them. As well as speeding up your pulse rate, which makes your heart work harder and become stronger, it improves bone density and can help prevent osteoporosis.

The UK's trampoline experts, trampolines.co.uk, has a sale on its round, rectangular and oval-shaped options to fit your garden size. Amazon also has a great range of trampolines, from foldable bouncers to complete sets with safety nets.

We spoke to the following experts: 

Jo Burland

Jo is a Bio-Synergy ambassador, Level 3 personal trainer and primary school teacher. She's also a mum-of-two and her passions outside of teaching are running (she completed a 100km for charity), cycling and the gym and creating healthy recipes.

Penny Weston

Penny Weston is a highly-regarded fitness, wellness and nutrition expert, and the director of Moddershall Oaks, a country spa retreat. Penny is also the Director of MADE, a wellness centre based at the spa retreat offering memberships, yoga, retreats and a healthy vegan café. Her online wellness platform, MADE on Demand, was born shortly after, and is available for individual users and for businesses, with a video library including fitness, yoga, meditation, nutrition, recipe and self-care videos. Penny is passionate about promoting a realistic, balanced healthy lifestyle and is dedicated to helping others improve their mental wellbeing and energy levels.

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