Get ready to move and have fun as a family this week! Staying active is one of the best ways to keep your family healthy, happy, and connected. And what better way to make movement fun than turning it into a challenge the whole family can enjoy?

Family Fitness Challenge

The "Active Minutes" Challenge

The goal of this challenge is for the family to accumulate as many active minutes as possible over the course of the week. Active minutes include any time spent engaging in movement—whether it’s structured exercise or just spontaneous bursts of activity (like playing tag, walking, or dancing).

How it Works:

Goal: The family aims to accumulate a set number of active minutes throughout the week. For example, aim for 500 active minutes by the end of the week. The goal can be adjusted based on the age of children or family fitness level.

For younger children, 300 minutes might be more reasonable.
For older children or more active families, you can aim for 600 minutes.

Tracking: Use a chart or calendar to track the number of active minutes each family member accumulates daily. Each member should record how many minutes they spent being active. Activities could include anything from playing in the yard, walking the dog, to doing an exercise routine.

How to Achieve the Goal:

Daily Walks or Bike Rides: Set aside 30 minutes each day for a family walk or bike ride after dinner.
Movement Breaks: Incorporate movement throughout the day by having 10-minute stretch or dance breaks between activities (especially helpful if children have been sitting for schoolwork or screen time).
Active Play: Encourage active play like hide and seek, jumping rope, or playing soccer in the yard. Even simple games can add up to 20-30 minutes of activity.
Household Tasks: Make chores more active! Tasks like sweeping, raking leaves, or vacuuming can add physical movement to your day.
Exercise Routine: Schedule a family workout session with a mix of cardio and strength exercises (jumping jacks, squats, etc.), aiming for 20-30 minutes.

At the End of the Week:

Celebrate Your Success: Once the family reaches their active minute goal, celebrate by doing something fun and active together, such as going to a trampoline park, having a picnic and playing frisbee, or trying a new hiking trail. You could even offer a small reward, like a family movie night or letting the kids pick the weekend’s activity.
Bonus Challenge: For an extra challenge, see which family member or team (parents vs. kids) can accumulate the most active minutes!

Why It Works:

This challenge encourages movement throughout the day without feeling overwhelming or rigid. The flexible nature of tracking active minutes allows families to accumulate time in various ways—whether through play, exercise, or everyday activities. It also fosters teamwork and makes fitness feel like a shared family goal.

Congratulations on completing Week 3!

By incorporating regular movement into your family’s routine, you’ve taken significant steps towards improving your family’s overall health and well-being. Along the way, you’ve explored the benefits of physical activity for different ages, set realistic fitness goals, and discovered the joy of moving together.

Don’t forget to celebrate your success in the Active Minutes Challenge—whether you reached your goal or simply found new ways to be active, every bit of movement counts! As you move forward, remember that staying active is not just about fitness, it’s about creating lasting memories, building lifelong healthy habits, and spending quality time together.

Weekly Challenge