If sweating in a gym or pounding on a treadmill isn’t your thing, there are plenty of ways to get active. Try incorporating physical activity into your day-to-day life like climbing the stairs instead of taking elevators or parking farther away in the lot at work.
Play classic games like hide-and-seek or tag, or make yard work and house chores a regular family activity. Activity-based video games can also be fun and challenging.
Take a Hike
Hiking is a great way to work in some outdoor time, and you’ll burn calories without even realizing it. It also challenges your heart and lungs, strengthens your legs, and increases bone density.
Many hiking trails are outside of an urban setting, so you’re stepping outside and enjoying nature. Plus, hiking allows you to challenge yourself with a variety of different difficulty levels.
Most standard exercise moves you forward and backward or up and down, but hiking requires you to move every which way. This helps strengthen the stabilizing muscles that prevent common injuries, like a sprained ankle or pulled-back muscle. Even household chores like vacuuming and gardening count as physical activity, so get the whole family involved to make it fun. Playing games, dancing, and jumping jacks during commercial breaks while watching TV are other great ways to get active while you watch TV.
Get Outside
Whether it’s walking the dog, playing in the garden, or taking a nature stroll, getting outdoors can be a fun activity to get your heart rate up and burn calories. It’s also great for your mental health, as research shows that spending time in nature can help reduce stress.
Make it a goal to get outdoors more often. Walk to work or the store instead of driving, join a hike or bike ride group, take a class outside (like boxercise), or go hiking with a friend.
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You can also try playing active games with your kids like tag, hide and seek, or hopscotch. Even household chores count: vacuuming, sweeping, gardening and mowing can all burn calories. And don’t forget a good old-fashioned mud fight! It’ll get everyone moving, laughing and giggling. Those are some of the best memories you can share with your family.
Play a Game
Playing games is a fun activity for all ages and encourages creativity and fitness. Use chalk to create a maze on your driveway and have the kids run (or race) through it, or try a scavenger hunt. Alternatively, find a local Pick Your Fruit farm and get the whole family out of the house for an afternoon picking and enjoying delicious fresh fruits.
Masking tape and a flat surface are all you need for this simple game. Walk on a line, then try more lines at different angles, spirals, and zig-zags to add variety and challenge. For older kids, crank up the music and have them dance to it for extra fun!
Go for a Walk
Walking is an easy, low-impact way to get your daily exercise in. You can do it solo or with a group, and it’s easy to fit into your routine.
A quick stroll outside may even boost your mood. Research shows that walking decreases anger and hostility while boosting creativity.
Try walking to work or the grocery store instead of driving. Use a phone app to count your steps and make sure you meet your active goal each day.
Family playtime is a great opportunity to incorporate activity. Hoola hooping, jumping jacks, and playing hide and seek can help burn calories while having fun together. Even household chores like vacuuming, sweeping, and gardening count as physical activity. Just make sure you wear comfortable shoes and don’t overdo it. Your back and knees will thank you.
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Try a Yoga Class
Whether you are a beginner or experienced, a yoga class is an excellent way to build strength, increase balance and flexibility and improve your mood. Yoga classes can also help you connect with a community and find like-minded people who support your health journey.
Turn sit time into fit time by doing jumping jacks or marching in place while watching TV and during commercials. Fidgeting (scientifically known as non-exercise activity thermogenesis or NEAT) is another great way to use up extra energy. It can involve moving about while on the phone, tapping your knees or feet while seated, or drumming your fingers on the desk.
Make exercise fun for the whole family by playing games that get everyone moving. Hoola hooping, hopscotch, jump rope and even playing tag are fun ways to burn calories. Playing catch, hiking, and walking together are also great options.
Go for a Ride
Going for a bike ride is an easy way to stay active. You can try a new trail, join a cycling class or even test your navigational skills with an orienteering meet. Orienteering is a timed activity where participants visit checkpoints marked on a map using only a map and compass.
Get your whole family in on the fun by riding bikes together or playing games like Wheels on the Bus and Hide and Seek. Everyday chores can also count as physical activity, including vacuuming, sweeping, and washing the dishes. You can even use your lunch break to do some lunges and squats or jump rope in the driveway or yard. Check out the Move Your Way tools, videos, and fact sheets for more ideas on getting a little more active in your everyday routine.
Try a Dance Class
Whether it’s ballet, ballroom, or dance cardio, dancing is an excellent way to increase your level of physical fitness and enhance your mood. Plus, dancing is a great way to socialize with others.
For an extra fun challenge, turn the lights off and crank up the music for a glow stick dance party. Kids love this and you can make it into a competition to see who can do the most cartwheels, for instance.
A scavenger hunt is another great way to get kids moving and active. You can hide things around the house and backyard and have them run to find them. You can even make the scavenger hunt more fun by adding requirements to each clue like “do four cartwheels before you move on” or “make up a silly dance.” This is a perfect family activity that can be done year-round!
Go for a Swim
Swimming’s a great way of getting in shape. It also improves balance and builds endurance.
Playing volleyball is a non-contact sport that burns calories, strengthens muscles, and improves flexibility. It is also a good social activity that can be done at a park, beach, or backyard.
Whether you’re playing tennis or watching the game, this activity is a good way to burn some calories. Tennis requires both upper and lower body strength and agility.
If sweating in a gym or running on a treadmill isn’t your thing, try to incorporate physical activity into everyday routines, such as walking to lunch at a different location or parking farther away at the mall while window shopping. You can even find music to dance to that gets your heart rate up. Find a great playlist here. It’s easy to get your kids involved too!
Conclusion
Playing games, dancing, and jumping jacks during commercial breaks while watching TV are other great ways to get active while you watch TV. Whether it’s walking the dog, playing in the garden, or taking a nature stroll, getting outdoors can be a fun activity to get your heart rate up and burn calories. Playing games is a fun activity for all ages and encourages creativity and fitness.
