6 Ways to Get More Exercise as a Family—Without Making It a Chore

Between work, school, sports, and screens, it can feel nearly impossible to fit in regular movement as a family. But the truth is, you don’t need a gym membership, hours of free time, or a perfectly scheduled routine to get more exercise as a family.

At Namio, we believe exercise should feel doable, flexible, and (dare we say?) even fun. Here’s how to get started—and keep it going. Here are 6 ways to get more exercise as a family.

💡 Shift the Goal: It’s About Energy, Not Exercise

When we think of “exercise,” it’s easy to picture long workouts, strict routines, or logging hours in the gym. But movement doesn’t have to be formal or intense to count. In fact, the best kind of movement is the kind your family actually enjoys—and wants to do again.

Focus on the benefits that matter to your family:

• Boosted mood and energy

• Better sleep

• More connection time

• Stronger bones, muscles, and confidence

🧠 Reframe the Message for Teens

Teens especially may feel self-conscious or resistant to “working out.” Try framing movement as a way to:

• Feel better in their body

• Improve sports performance or stamina for activities they enjoy

• Boost mental health and reduce stress

• Increase energy or focus for school and life

Avoid language like:

• “You need to burn off those calories”

• “You should work out more”

• “You’ve been sitting too much”

Instead, try:

• “Want to take a walk to clear your head?”

• “Let’s all stretch or move a bit—my body feels stiff today.”

• “What’s something active you actually like doing?”

👟 6 ways to get more exercise as a family

1. Make Movement Part of Your Routine

   • Family walk after dinner

   • Weekend park time or hike

   • Dance party before dinner or bedtime

2. Gamify It

   • Step challenge, fitness bingo, or a movement jar (draw an activity when everyone’s dragging)

   • Use apps or smartwatches to set fun goals (not for calorie tracking—just for fun!)

3. Add Music

   • Play your teen’s favorite playlist and let them lead a dance-off

   • Try YouTube dance or movement videos together

4. Turn Chores Into a Workout

   • Race to clean the living room

   • Have a backyard weeding contest

   • Do a “commercial break clean-up” sprint while watching TV or set a short timer and race to clean up

5. Try Something New Together

   • Roller skating, rock climbing, yoga, kickboxing, geocaching—experiment until something sticks

6. Normalize Movement in Small Bites

   • Even 5-10 minutes counts! Walk the dog together, stretch between errands, park in a further parking spot, or do a few jumping jacks while waiting for water to boil.

🔁 Keep It Real (and Consistent)

You don’t need to be perfect—you just need to keep showing up. Some days will be more active than others. What matters most is building a family culture that values moving your bodies, not for how they look—but for how they feel.

And remember: you’re modeling behavior for your kids. If they see you prioritize movement, even in small ways, they’re more likely to do the same.

💚 The Namio Way

At Namio, we help families build routines around movement, nutrition, sleep, mindfulness, and connection—without the pressure, shame, or perfectionism that often comes with health goals. If your family is looking for support in creating lasting, realistic habits, we’re here to help.