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5 Exercise Ideas for Bonding with the Entire Family

Exercises to Bond Families

With the evolution of technological advances came a sharp increase in physical inactivity as tech became more accessible. The prevalence of overweight and obesity in the US has increased to almost 80%. People are at higher risk of developing chronic diseases such as diabetes, hypertension, and cardiovascular disease without proper action. People should invite their loved ones to physically engage in combating these issues. Although exercise may seem boring, you can do plenty of activities as a group to have fun.

Families enjoy spending time together through exercise activities and reap the benefits of working out regularly. As shared in our post on running, that sport and other exercises are capable of improving both physical and mental functions. It strengthens our vascular system, changes the brain’s wiring, and improves activities like concentration, memory, and problem-solving. If you’re looking to reap the benefits of exercise while spending time with your loved ones, listed below are five exercise ideas you can do with your family:


The most accessible activity across age groups is walking. Consider taking on the challenge of walking 10,000 steps a day. The great thing about this particular walking activity is how it develops strength of will in your family members, which can impact young children. When building the habit of walking, getting 10,000 steps yesterday and the day before makes you more likely to hit that mark again the following day. If you're going to stroll with young children, either start with a shorter distance or bring a stroller for when they get tired. If you have a dog, it can also be a perfect motivator to stay consistent with your walks as a family.

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Swimming is another great activity for kids and adults; even certain schools teach infants the basics of floating. Considering how pools are usually colder than our bodies, warm-up exercises before swimming is essential. Younger children may grow impatient and want to rush the process, so you must explain the harm of getting a cramp while in deep water. Simple exercises in breathing and kicking can protect them, with the perk of improving their performance.


Much like walking, biking is a low-impact exercise everyone can do together. Aside from being a good leg muscle workout, cycling can also be a means of efficient transport. Instead of taking the car, your family can travel to nearby areas like the grocery using your bikes to get some exercise in. While holding a small cycling race can be tempting, everyone must be aware that safety should come first and slow down before entering high-traffic areas.


For families looking for a fun activity to do together, dance can be a great option, even for older adults. If you’re not sure where to start, you may opt to take dance classes like ballet or Zumba as a guide on what you can do. A study on low-impact aerobic dance exercises and Zumba found that these exercises were highly effective on obese women in their mid-30s, helping them burn fat and slightly reducing overall weight even after just eight weeks. Given this, families who regularly do moderate to high-intensity dances may see better payoffs sooner.

Active Lifestyle Advanced Combo


For young and elderly family members, yoga can be a great way to get some movement in and improve their flexibility. As a meditative activity, it strengthens both body and mind, allowing those practicing it to manage their stress and anxiety. When researching the forms of yoga, the best type for beginners is Hatha yoga — a slow-paced series focused on stretching and breathing.

Article written by Rosie Juno

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