Author bio -Michael Baah is a celebrity trainer, online coach, and devoted father with nearly two decades of experience helping busy professionals, athletes, and TV & film creatives achieve sustainable health and fitness goals. When he isn’t working out with clients or exploring the latest fitness trends, he’s spending time with his fiancé and two daughters—proving that fitness can be a family affair. For more advice and guidance, visit www.michaelbaah.com
Staying active as a family can feel daunting, especially when you’re juggling work, household tasks, and the day-to-day chaos of parenting. As a busy father of two girls—one a teenager and the other a toddler—and a fiancé, I know how challenging it can be. Yet making time for family fitness isn’t just about burning calories; it’s also about bonding, building confidence, and setting an example of lifelong health.
Why Family Workouts Matter
When we think of exercise, it’s often an individual pursuit—an early morning run, a spin class, or a solitary gym session. Incorporating group activities into your routine, however, creates a ripple effect on everyone’s wellbeing. Here’s why:
1. Quality Time
In a world where screens constantly compete for our attention, dedicating time to a shared workout can be transformative. Rather than everyone retreating to separate devices, you unite for a common, positive goal—health and fun.
2. Positive Role Models
Children learn by watching. If they see you prioritising fitness, and enjoying it, they’re more likely to pick up those habits themselves. Over time, exercise becomes a normal, pleasurable part of everyday life.
3. Stress Relief and Wellbeing
Physical activity releases endorphins, which improve mood and reduce stress—beneficial for both adults and children. Even a short burst of exercise can lighten the atmosphere in your home.
4. Building Lifelong Habits
Early exposure to regular activity helps children develop a healthy relationship with fitness. The lessons they learn now can stay with them into adulthood, reducing the risk of health issues later in life.
Getting Creative with Family Workouts
The main challenge is finding activities that appeal to everyone—especially with a teenager and a toddler at home. Here are some approaches that have worked for us:
• Variety and Fun
My eldest daughter and I love shooting hoops, and my fiancé often joins us. Even our toddler tries to bounce the basketball (with a little help). It’s never dull, and each family member feels involved.
• Short and Adaptable Circuits
We also do simple bodyweight routines at home. My teen enjoys plank challenges, while my toddler might do a few squats or jumping jacks before dancing off to her favourite tunes. The key is keeping it light-hearted and letting everyone participate at their own level.
• Let the Kids Choose the Music
We often work out together in the living room, and the children choose the playlist. One day, it’s the latest pop hits; the next, it’s retro tunes that get us all laughing. Music lifts the energy and keeps the vibe positive.
- Interactive Games and Tech
Injecting a bit of technology can enhance the experience, especially for tech-savvy youngsters:
•BlazePod Reaction Lights
These are brilliant for agility and reflex training. We place them around the room and compete to tap the lights as soon as they flash. It creates a friendly, competitive spirit that keeps everyone on their toes.
• ‘Cognitive Fun Games’ Like Tag and Colour Catch
Classic tag never grows old, but we like to add twists such as “Colour Catch,” where each family member must run to an object of a certain colour on cue. It’s a fun way to get everyone moving without feeling like it’s a strict workout.
• Playground Time and Beach Rugby
Whenever possible, we head out to a local playground. My eldest helps her little sister climb the equipment, and we’ll often shoot some basketball hoops together. On beach days, we chase each other around with a rugby ball—turning a simple outing into an impromptu sprint session. The fresh air and sunlight do wonders for everyone’s mood.
Sustainability in Family Fitness
These sessions can also be an opportunity to teach children about caring for our planet:
• Eco-Friendly Gear
Look for recycled or sustainably made equipment—like yoga mats fashioned from recycled rubber—or reuse old water bottles as light hand weights.
• Outdoor Activities
On pleasant days, skip the car journey to the gym and walk or cycle to the local park or go for a swim. You’ll reduce carbon emissions and enjoy the benefits of sunshine and fresh air.
• Teach Through Action
Involve the children in tasks like planting a small herb garden or raking leaves. It’s moderate exercise that also fosters respect for nature.
Building Consistency and Maintaining Motivation
The true key to family workouts is consistency and flexibility:
1. Schedule It
With children’s extracurriculars, work obligations, and social commitments, life can become hectic. Pick specific days and times—such as Saturday mornings or a couple of evenings each week—to work out together.
2. Goal Setting
Let each family member set their own target. Perhaps your teenager wants to improve her plank time, your toddler wants to complete a certain number of star jumps, and you’d like to increase your press-ups. Celebrating these milestones keeps enthusiasm high.
3. Embrace Flexibility
Don’t worry if your routine changes or if the toddler loses interest quickly. Adapt, pivot, and find creative ways to keep everyone engaged—whether it’s a 30-minute basketball session, ten minutes of BlazePod lights, or chasing each other on the beach with a rugby ball.
4. Celebrate Progress
Whether you’ve all stuck to a week of workouts or someone achieved a personal record, recognise these achievements. A simple high-five, a shared smoothie, or a family film night can mark these small yet meaningful victories.
Family workouts aren’t just about shaping muscles or burning calories; they’re about fostering a nurturing environment where everyone can encourage and celebrate one another. In my home, there’s nothing quite like seeing my fiancé, my teenager, and my toddler all together in the living room, music blasting, smiles on our faces as we get moving.
By making exercise a shared, enjoyable experience—whether that’s shooting hoops, using BlazePod lights, or beach rugby—you ensure that fitness becomes a lifestyle rather than a chore. And through small, sustainable steps, you’re not only investing in your family’s health but also teaching the next generation about caring for the environment. Here’s to a healthier, happier, and greener family life!