Behavior Change, Employers & Brokers, Workforce Health | By Allison Schwartz | 04/24/20 | 3 Minute Read

10 Family-Friendly Exercises to Help Your Employees and Their Families Stay Active

Most of us are hunkered down at home with family right now, which may make it harder to get in a daily workout. Instead of aiming to get in that solo session, now is the time to include the whole family. Exercise has been shown to not only support mood and cognitive function but also have a positive effect on social connection. 

Here are some ways to get in a family-wide sweat session. Share these great ideas with your employees:

1. HOST OR JOIN A VIRTUAL DANCE PARTY
   Crank up your family’s favorite playlist, and break out your best moves in the comfort of your living room. Invite your extended family to join virtually. 
   
   
2. GET THEM INTO YOGA
   Adaptable for all ages, yoga is a great way to get everyone moving and possibly reduce a little stress. The Fitbit Premium app has a wide range of yoga videos with short to long practices and targeted sessions to suit the household’s needs.
   
   
3. LET THE LITTLE ONES TAKE THE LEAD
   When a child plays they often move up and down, run in spurts, and use their whole body. Encourage the littlest family members to pretend like they are their favorite animal and follow along. It may feel a little silly at first but there might actually be a lot of benefits to this kind of playful movement.
   
   
4. ENGAGE IN SOME HEALTHY COMPETITION
   The Fitbit Premium app includes several fun ways to compete against others in steps, active minutes, miles, and even trail races. See who can get in the most steps running around the house or how many active minutes each person can rack up throughout the day. For those who can go outside, starting a household mini sports league or one-on-one match in your yard may be a fun form of friendly competition.
   
   
5. FOLLOW ALONG WITH KID’S EXERCISE PROGRAMS
   Websites like GoNoodle offer videos for kids to move and learn that the whole family can enjoy. Free2Play teaches foundational exercises that benefit both children and caregivers.
   
   
6. END EACH EVENING WITH A WALK, WHERE POSSIBLE
   As the world is adapting to the crisis, creating a new routine – that abides by local social distancing mandates – can help with the adjustment. Going for a walk with the whole family can be a great way to get in steps, create memories and connect us to the natural world. Walking right after meals has also been shown to help control blood glucose levels in those with Type II Diabetes. 
   
   
7. GET IN THE GARDEN
   For those with the ability to grow a garden, consider recruiting each family member to have their own role maintaining it. Weeding, raking leaves, and mowing can get heart rates up, plus some time spent in the sunlight has its own benefits, too.
   
   
8. FIND COMMUNITY
   Every family has their own set of unique challenges during the pandemic. Maintaining health on top of this transition may feel overwhelming. Seeking new support systems who share the same values and similar struggles can help ease some of the stress. Fitbit Premium’s community groups are a great resource for connecting with others, receiving/providing support, and getting new inspiration for staying healthy.
   
   
9. INSPIRE A TIDY-UP CHALLENGE
   Getting kids to clean up after themselves can be a challenge, so why not make it into one? Set a timer for 10 minutes, turn up the music, and ask everyone to tidy up as many things as they can. Not only can this encourage everyone to get in a short burst of movement but removing the clutter can ease some stress and encourage productivity.
   
   
10. BE A MODEL
    Not everyone in the household may enjoy exercise to the same degree but consistent modeling of an active lifestyle can encourage other family members to get up and move as well.