Once kids arrive, the fitness routine that was previously firmly scheduled into your week might take a back seat. But there are ways to integrate your children into your workouts. When they are still small, it's more as a companion for the adult. But as they grow older, primary school kids and later teenagers can easily join in on their parents' sports activities. The main thing is that the kids have fun! Below, we share some tips for every age group.
Working out with the littlest ones – Babies and toddlers
You can also involve even the youngest ones in your home workout routine. The top rule when including your little ones in your fitness training is: your child's safety always comes first, and it has to be fun for them. Babies and toddlers don't need to work out themselves – but you can incorporate your youngest into your home fitness session. It is important that you do not actively involve your child until they can support their head completely independently. However, you can place an infant in front of you on your exercise mat while doing your yoga exercises, for example. If soft, calming music plays in the background, you'll both stay relaxed. As soon as babies reliably recognize Mom's or Dad's face, you can playfully involve them with a wink or by tickling their hair every time you bend down. Later on, you can use your toddler as an added weight, so to speak. Strapped securely in a baby carrier, you can do your squats together. This saves you extra weights, because you already have your weight right with you. You can also place your little one on your belly or knees during certain exercises, always secured with your hands, of course. Children usually love it when adults include them in a movement and things get a little wobbly.
Workouts with preschool and primary school children – from age 5
In preschool and primary school age, almost every child is in discovery mode – both in terms of their motor skills and mental abilities. By then, the child usually zooms past adults anyway. So why not make a game out of it and play a round of tag in the park? Feel free to let your child watch when you warm up and do your yoga or workout exercises at home, and explain why you do this or that. Often, kids will simply stand next to you and imitate your movements. If they like it, maybe they'll want to join in on an exercise or two just for fun more often? The main thing is that kids participate in a light and playful way. Other than that, there are many things you can do together indoors or outdoors:
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Practice throwing and catching a frisbee
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Going swimming
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Learning cycling and taking smaller tours together
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Warming up can also consist of fun bouncing, dancing, or jumping jacks
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Imitating animals: hopping like a frog, walking like an elephant, or slithering like a snake, etc.
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Standing on one leg (on a balance cushion) or doing squats together
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Set up a small obstacle course in the garden and make a game out of it
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Jumping rope or drawing hopscotch boxes
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Ball games like badminton or soccer
Working out together with school kids – Teenagers aged 10 to 12 and up
Once the kids are older, they can try out practically any sport together with their parents. In terms of gaming, a Wii Fit game is definitely a hit if you have a Wii console at home. There are many child- and family-friendly games that everyone enjoys, get you a bit out of breath, and allow you to compete in a playful way. Otherwise, any type of sport and endurance activity that can be done as a team—and where you can set up a small challenge or mini-competition—is suitable.
Every child is highly motivated to beat their parents in a game and win. From biking and swimming to practically all ball sports like basketball, table tennis, badminton, tennis, or soccer, many activities fit the bill. And if you want something a bit more adventurous and your child has a strong urge to move and explore, you could try a bouldering or climbing tour in a climbing park. They often have special climbing walls for kids as well as introductory courses teaching the essential climbing techniques. If one or both parents enjoy mountain biking, you can look for a kid-friendly trail and try it out together with the youngsters. Many endurance sports such as inline skating, swimming, or skiing are also great for joint family activities. Water sports like stand-up paddling, surfing, or snorkeling can easily be enjoyed by all family members together. How about finding a surf school together during vacation and everyone learning to surf? If you like to stay active with fitness, you can create a small circuit training routine with your kids featuring various stations that everyone can manage and that can be scaled for all fitness levels—for example, using different added weights. And a weekend trip to an indoor trampoline park is super fun for young and old alike.
Sports and movement are fun at any age
You can include your child in your sports and fitness activities at almost any age. While the very little ones don't actively participate themselves—or serve as fun added weight for Mom and Dad when they are one or two years old—the older your child gets, the more you can involve them. Always playfully and in a way that keeps it fun without creating pressure. You can easily include teenagers in your workout session if they are interested and want to join in. Always make sure the child is not overwhelmed and that the level of difficulty is appropriate for their age and fitness level. With a little imagination and playful ambition, every family member will have a blast.
