For many families, the word “exercise” comes with baggage: images of treadmills, gym memberships and matching workout gear. But movement? That’s just something humans do. When we shift the focus from “exercise” to simple, joyful movement, it becomes less about meeting a standard and more about feeling good together.
Movement doesn’t have to be scheduled or structured. Sometimes, the best family movement sneaks into the day in small bursts – a kitchen dance party, a quick game of follow-the-leader or a wiggle break before diving into homework. These little moments keep bodies active, help kids burn off extra energy and offer adults a chance to shake off the day’s stress.
“Kids are naturally curious, so why not use that to your advantage,” says NCHPAD Program Manager Alex Martinez. “Start by scattering some fun equipment around the house to get them moving. Toss a balance board, hula hoops or a yoga mat in places where the family hangs out the most. Kids will be curious enough to check it out and get moving on their own!”
The joy of “kitchen movement”
The kitchen might be the most underrated home gym. Waiting for water to boil? Stretch your arms toward the ceiling or roll your shoulders. Chopping veggies? Put on music and sway while you work.
These small movements can add up, especially when kids join in. And doing it together can help build off one another, making it more engaging. A two-minute dance while stirring pasta can turn dinner prep into a mini celebration.
“In my household, the kitchen is one of the most used rooms in the house,” Alex says. “My kids are always popping in, searching for snacks and anything they can grab. You could print out some exercise visuals and stick them on the fridge. Make up a game where the kids must do one of the exercises before they can open the fridge door. Call it the ‘Password Game,’ where they move and they do acts as the password to open the fridge. Get creative and have fun with it while making sure everyone follows the rules!”
Play first, plan later
Instead of carving out a 30-minute “workout time,” think of games that get everyone moving naturally. Indoor scavenger hunts, balloon volleyball or even Simon says can turn a regular afternoon into a burst of activity. Kids are more likely to participate, and keep participating, when movement feels like play, not a chore.
“Most kids have a competitive side,” Alex says. “My family loves playing card games and board games together. Everyone gets super excited to be the first to put down the last card or shout ‘UNO!’ to claim victory. To add some fun, you can mix in some family movement between games. After each game, let the winner pick an exercise or a fun movement that everyone can do together.”
Movement as a transition tool
Families can use movement to bridge the gap between activities. A quick stretch or silly shake before sitting down for homework helps kids reset their focus. Jumping jacks before bedtime? Maybe not, but gentle stretching or a slow-motion walk to the bathroom can help signal it’s time to wind down. Over time, these rituals become both habit and comfort.
“Moving around and being active can really help everyone do better in school,” Alex says. “There’s a ton of research that shows how getting up and moving can boost your brain power and help you think more clearly. So why not take a quick break and get moving before diving into your homework? It doesn’t have to be anything fancy. You can check out an exercise video on YouTube or grab an app like GoNoodle for some fun moves.”
Why it matters
Consistent, playful movement helps kids regulate emotions, sleep better and improve coordination. For adults, it’s a chance to connect with children without the pressure of screens or schedules.
The movement has many positive outcomes in the moment, but the real win is kids who grow up seeing movement as normal, fun and part of everyday life – not just something you have to do.
You don’t need workout clothes, a gym pass or a stopwatch to make movement part of your family’s day. You just need a little creativity, some willingness to be silly and a reminder that the best kind of movement is the kind you enjoy.
“Consistency is important,” Alex emphasizes. “When you move regularly, it becomes part of your daily routine, and everyone in the family is likely to participate. Parents and adults can set an example by engaging in regular physical activities. I guarantee that kids will follow their lead.”
For more ideas, check out our resources of at-home family-friendly movement videos and games on our site. Here’s a few to get you started:
10 Ways To Get Your Family Fitness In
Back To School Wellness Tips for Teachers, Parents and Students