During the pandemic, I found myself working out more consistently. With gyms closed and stress levels high, fitness became my go-to for staying healthy and mentally sharp.
But do you know what surprised me the most? My kids wanted to join in. What started as a solo effort quickly became a family affair and I realized something powerful: fitness wasn’t just about me — it was a way to bond with my family while prioritizing our health together.
As first responders, you dedicate yourselves to serving others, but your time off-duty is just as important. Finding ways to stay active while spending quality time with family can be both rewarding and beneficial for your physical and mental wellbeing. Here are five ways you can make fitness a family affair:
1. Start strength training together
First responders love lifting weights and kids can get in on the action, too. Using age-appropriate, lighter weights, kids can safely participate while developing an appreciation for fitness at an early age. Experts suggest that kids can begin strength training around age 7 or 8 with proper supervision and technique. Contrary to common myths, lifting weights does not stunt growth but instead helps build strong bones and muscles when done correctly. However, kids should start with bodyweight exercises before progressing to light resistance, such as 1 to 5-pound dumbbells or resistance bands. The focus should always be on proper form rather than heavy lifting.
- Workout idea: Set up a mini-workout session where your kids do bodyweight squats, push-ups or light dumbbell exercises while you complete your own set. Try a friendly challenge by seeing who can hold a plank the longest or perform the most squats in a minute. Another option is circuit training, where each family member rotates between different exercises like jump rope and resistance band work. Lastly, make it fun by incorporating music and letting each child pick a favorite workout song to keep energy levels high.
Here’s a great video that goes into detail about how to get your kids started with safe, fun and effective strength training exercises at home:
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2. Incorporate yoga for recovery and mental health
Yoga has become popular among first responders for its physical recovery benefits and its ability to help manage stress. Regular yoga practice improves flexibility, enhances mobility and reduces injury risks — critical factors for those in physically demanding roles. Beyond the physical perks, yoga promotes mindfulness and emotional regulation, helping first responders and their families decompress after long or stressful shifts.
Bringing your kids into a yoga practice not only enhances their flexibility and mindfulness but also creates a shared experience of relaxation and focus. It fosters patience, body awareness and self-control, which can benefit kids in all aspects of life. Plus, it’s a great way to wind down together after a long shift, reinforcing the importance of self-care and connection.
Workout idea: Try a 10-minute family yoga session before bed or after school to reset and reconnect. Start with deep breathing exercises, followed by simple poses like downward dog, child’s pose and tree pose.
If you’re looking for guided sessions, Cosmic Kids Yoga on YouTube offers fun, interactive yoga routines designed specifically for kids. My kids’ favorites are the Super Mario and Dinosaur yoga adventures — these sessions turn yoga into an exciting storytelling journey that keeps them engaged while promoting movement and relaxation.
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3. Get creative with sidewalk chalk workouts and obstacle courses
In 2020, families got creative with outdoor workouts, using sidewalk chalk and backyard obstacle courses to keep kids moving. These activities can still be a great way to get everyone outside, combining fun and fitness in a way that doesn’t feel like a chore. Sidewalk chalk can be used to design agility courses, balance paths or even fitness challenges like squat squares and push-up stops to make workouts engaging.
- Workout idea: Turn your driveway into a movement game by drawing a hopscotch grid with added fitness challenges — each square can prompt an action like jumping jacks, lunges or moving in place. Another idea is a backyard obstacle course using cones, chairs, ropes and household items, creating a mix of crawling, jumping and balancing tasks. For an extra challenge, set a timer and see who in the family can complete it the fastest!
Here are some ideas to get you started:
4. Use micro-workouts to your advantage
We all know first responders have unpredictable schedules, so squeezing in workouts can be tough. The key is to find small pockets of time and make them count. Even just five minutes of movement can make a difference. Here’s how you can incorporate micro-workouts into your family’s routine:
- While cleaning out the garage, have your kids help by carrying lighter items while you do weighted carries. Turn it into a challenge by seeing who can complete a certain number of trips first.
- If tidying up the house, challenge your kids to a race to see who can put away their toys the fastest while adding in squats or jumping jacks between trips.
- When doing laundry, have your kids mimic your movements by doing side lunges while tossing clothes into the hamper. Even simple tasks like sweeping or vacuuming can be a fun “follow the leader” game where they mirror your movements — keeping everyone active and moving.
- Use brief moments of stillness for mobility and mindfulness. While they’re brushing their teeth, have your kids join you in standing calf raises or balance on one foot to make it a fun challenge.
- If waiting for your coffee to brew, guide your kids through a quick breathing exercise or simple stretches like arm circles or side bends.
5. Get outside for weekend adventures
There is nothing better than fresh air and sunshine! Finding ways to be active as a family while getting outdoors can be a great way to support your physical health, as well as boost your mood after working such demanding, high-stress shifts.
You could try setting step count goals for your outdoor adventures — like challenging your kids to see who can reach 10,000 steps first during a weekend hike or a day at the park. Reward them with a small prize or a special treat if they hit their target. You can also turn simple outdoor outings into fitness opportunities, like setting up an impromptu relay race during a family walk or incorporating stretching breaks during a picnic.
Some other ideas include:
- Setting up a hiking scavenger hunt: Plan a nature hike with a list of items for your kids to find along the way, such as a unique leaf, an animal footprint or a certain color rock. Incorporate bodyweight exercises every time they find an item (like 10 squats for a cool rock or 5 push-ups for a bird sighting).
- Creating a family park challenge: Visit a local park and create a circuit workout using playground equipment. Our local parks have fitness courts, as well as circuit stations around a hiking trail, that are designed with families in mind.
- Get ready for a biking relay race: Set up mini checkpoints in your neighborhood where each family member completes a small task (like touching a tree, doing 5 jumping jacks or riding in a circle) before passing the baton to the next person.
- Start playing pickleball: Set up a friendly match with your kids at a local court or in your driveway with a portable net. This game is great for building hand-eye coordination, agility and endurance. We just recently started playing pickleball with our kids and we love it! It’s easy to learn and can be played at any fitness level.
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Gear up with the right equipment
Investing in items like resistance bands, agility ladders or adjustable dumbbells allows for a variety of exercises that can grow with your family’s fitness level. For outdoor fun, consider gear like frisbees, pickleball paddles or obstacle courses that turn workouts into playful competitions. Even something as simple as a jump rope or a basketball hoop can provide endless opportunities for movement and bonding.
Here are some recommended workout items you can buy on Amazon:
