Make Physical Activity Fun, Not a Chore

Remember when exercise meant running for the bus, not running after a toddler who thinks pants are optional? If the idea of ‘family fitness’ makes you picture a tiny drill sergeant and a lot of whining (yours or theirs), this is for you. We’re talking about turning movement into a laugh-fest—think dance parties in the kitchen, not push-ups in the playpen. Because honestly, if you can’t beat their energy, you might as well join it (and maybe out-silly them while you’re at it).

Kids (and dads) who move together, groove together—literally. Regular physical activity boosts mood, sharpens focus, and gives everyone a hit of those sweet, sweet endorphins (nature’s reward system). It also helps kids develop coordination, confidence, and a love of movement that lasts way longer than your average gym phase. For parents, it’s a chance to de-stress, bond, and maybe even sleep better (hey, we can dream).

How to do it

  • Let your kid pick the activity. If they’re excited about what you’re doing, you’ll both have more fun.

  • Keep it short and silly. Even five minutes of jumping around together counts as quality time.

  • Ditch the rules and embrace the chaos. If your “game” turns into a tickle fight, you’re doing it right.

  • Use music, props, or even laundry baskets to spice things up and keep things interesting.

  • Celebrate effort, not skill. Give high-fives to everyone—no matter if dad gets winded after just two laps.

Tips:

  • Follow your child’s lead for maximum engagement.
  • Focus on laughing and moving rather than perfect technique.
  • Everyday items can become fun props.
  • Keep expectations low and enthusiasm high.
  • Remember, the goal is connection, not competition.

When you finish clearing the dinner table.

Play one song and dance with your kid for 30 seconds.
End with a dramatic spin and a ‘superstar!’ pose—bonus points for silly faces.
Make a playlist of your family’s favorite dance songs.

When you notice your child starting to get fidgety or restless.

Start a quick game of ‘catch’ or ‘sock toss’ for one minute.
Declare both of you ‘champions’ and do a goofy victory dance.
Place a soft ball or rolled-up pair of socks in the living room.

When you get home from work or errands.

Challenge your kid to a ‘jump as high as you can’ contest—just one jump each.
Give an enthusiastic high-five and make a big deal about who ‘won’ (hint: everyone wins).
Clear a small space in the living room for movement (push aside coffee table or toys).