How to start doing physical activities with the whole family
Explain to your family that exercising together is not a bad idea. It boosts your health, but it also helps bring everyone closer and makes working out more fun. When you exercise as a group, it's easier to follow a routine because you're not doing it alone.
If your family isn’t interested or refuses to join in, start exercising on your own. Your positive example may inspire them to join later.
You can also ask your family to support you — you run, and they walk or play around. Playing team sports makes it even easier, since someone will likely want to toss a ball or join in. This way, active exercise becomes simple and natural.
Make a list of sports or activities that each family member enjoys. There will probably be common interests, so start with those. If there are no overlaps or too many options, vote on what to try first. If you have few ideas, don’t worry; trying different activities might bring new ones to light.
Once you agree on what to try, go to a trial lesson. If everyone likes it, continue with regular sessions. If not, pick the next activity. If some things go okay but others don’t, try similar options. For example, if tennis feels hard but looks fun, try badminton instead.
Keep experimenting to find the best sport for your family.
Create a weekly or monthly schedule. Consider work, school, household chores, and plan rest time too. Find one or two slots during the week to start. Over time, it will turn into a habit.
It’s best to exercise in the morning. It helps start the day on a positive note and boosts energy. If you don’t have to go anywhere or change clothes, it’s easier to fit in. For example, get up early for a jog or do yoga or stretching at home.
You can also set aside time for weekends. Even if chores fill your day, everyone can find an hour for sports. Or two hours if you want to go to the gym, play soccer, or swim.
Write down even small wins. These can be a reason to feel proud and celebrated. At the end of the month, compare your progress. Celebrate your successes with small gifts or just special snacks. Making progress becomes a fun game.
Support is important in all parts of life, including sports. It can be encouragement or help. For example, if your child can’t do pull-ups, you can do exercises together to build strength. Using resistance bands can make pull-ups easier. Share your own struggles too; everyone has them.
Keep trying new things and stay positive. The goal is to make exercising a normal part of family life.