As parents, we’re always telling our kids to “get off the couch” or “go play outside,” but when was the last time we led by example? With fall approaching and the weather cooling down, it’s the perfect time to get the whole family moving—yes, even us parents. Staying active isn’t just about squeezing in time for yourself (although we know how precious that is); it’s about creating fun, engaging ways for everyone to stay fit together.
And listen, I get it. Convincing your 4-year-old that jogging is fun or getting your 9-year-old off their tablet can feel like a Herculean task. But with a little creativity and a dash of humor, we can turn fitness into a family adventure that everyone can enjoy—no gym membership required!
1. Nature Walks and Family Hikes
Now, don’t roll your eyes at the idea of a family hike just yet. We’re not talking about scaling Everest here. Instead, think of it as a scenic nature walk, one where even your 4-year-old can feel like a real explorer. Look for trails that are more “stroll in the park” and less “how many miles is this again?” The idea is to get everyone outside, soaking up the fall colors, while sneaking in some exercise.
To keep things interesting for the younger ones, you can turn it into a scavenger hunt. “Who can find the reddest leaf?” or “Let’s see who can spot a squirrel first!” Suddenly, that casual hike has become a full-blown adventure.
Maybe finding a local hike is too much, just have a nightly neighborhood stroll. It doesn’t have to be difficult, it just has to be done.
Parent Tip: If all else fails, promise the kids hot chocolate at the end. Bribery isn’t always bad, right?
2. Family Dance Parties
Who says staying active has to be serious? Turn on some music in the living room and have a family dance-off. This works great for younger kids like your 4-year-old and 7-year-old, who may not be ready for structured workouts. It’s also a great way to sneak in some cardio without anyone realizing they’re actually working out (including us parents). Bonus: It’s a fantastic way to shake off the day’s stress and let loose for a bit.
It’s all about movement! Get your body moving and let the kids show you their best moves. Who knows, you are going to be blown away by some of their dance moves. And we all know, doing some dancing makes everyones heart rate increase and that’s all that is needed here.
And, if you want something with structure that feels like dancing, check out the High Fitness app. These workouts have always blown my
Pro Tip: Let the kids choose the playlist. Sure, you might hear “Baby Shark” one too many times, but at least everyone will be moving.
3. Bike Rides
Fall is the perfect season for family bike rides. It’s cool enough that you won’t melt after 10 minutes, but not so cold that you need layers. Whether you’re biking around the neighborhood or hitting a nearby trail, biking is one of the easiest ways to stay active as a family. Even if your 4-year-old is still on training wheels (or a balance bike), they can join in on the fun. And don’t forget helmets!
My kids are asking me on the daily if we can go outside for a bike ride and I tend to be the one turning them down. It should be reversed because I am the one with an electric motor to help get my bike moving.
The best part? It’s a workout that doesn’t feel like one—until the next day, when your legs remind you just how long that “short ride” was.
4. Backyard Obstacle Course
Turn your backyard into a mini Ninja Warrior course! Use things you already have around the house—chairs for crawling under, cones for running around, and jump ropes for, well, jumping. Your 9-year-old and 11-year-old will love the challenge, and your younger ones can join in with their own modified version of the course. It’s funny because I feel like my kids are constantly making our backyard a constant obstacle course because I am always picking things up when I need to mow the lawn.
If you’re feeling particularly ambitious, time each other to see who can complete the course the fastest. It’s a perfect blend of fun and fitness, and the best part? You’re in control of how difficult or easy it is.
Bonus Tip: Parents, don’t sit this one out. The kids will love seeing you try to conquer the obstacle course too. And hey, it’s more fun than hitting the treadmill!
5. Sports in the Park
You don’t need to be a professional coach to play a casual game of soccer, tag, or frisbee with your kids. Head to a local park, bring a ball or frisbee, and let the games begin. The best part? Younger and older kids can participate at their own level. Your 11-year-old might want to show off their soccer skills, while the 7-year-old can just focus on kicking the ball in the right direction.
And as for us parents? We’re there to participate, cheer, and most importantly, remind everyone that it’s just a game—so let’s keep the sibling rivalries friendly.
The key to making family fitness fun is to keep it light, engaging, and inclusive. As parents, we don’t have to sacrifice our fitness goals for family time. In fact, combining the two can be one of the best ways to stay healthy, connect with our kids, and model good habits. Plus, it’s a whole lot more fun than squeezing in a lonely workout at 6 a.m. So, this fall, instead of worrying about finding time to stay active, get the whole family involved and make fitness an adventure for everyone. After all, the more the merrier, right?
