If you’re like most of us, you’ve got a ton to do. This is especially true in the summer months when we spend more time at home and less in the office or on the road. The good news is that there are many ways to fit exercise into your daily routine.

But it can be tough if you don’t have a lot of free time or if you’re busy with other things like work, family, and friends. And if you want to keep up with your child, that can be even tougher. So how do you make sure they get the physical activity they need without taking away from your time?

Fortunately, I’m going to share some tips with you that will help you incorporate exercise into almost any situation. I’ll also give you some ideas about what kind of exercises you should include as well as the best times to start them. Here are my top 10 tips for getting your kids to exercise regularly:

1. Be Active Together

One of the easiest ways to encourage your children to be active together is to join them in their favorite activities. If they enjoy running around outside, go out for a jog. If they love playing sports, invite them over to practice. Or maybe they’d rather ride bikes than play ball or swim laps. Whatever it is, find something that you all enjoy doing and start incorporating it into your schedules together.

2. Find Something New Each Week

Every week, find a new thing to try with your kids. Maybe you’ve never taken dance lessons before but want to see if you two can learn some moves together. You could always take up golf or tennis – you’re both young enough to learn those quickly and easily!

3. Set Goals

Set a goal for yourself and your children to meet each week. Then set smaller goals to reach for along the way. For example, if you want to run 5 miles by the end of July, then you can start by walking 3 miles every day this month. But if you want to run a half marathon next year, you might decide you’ll sign up for one 5K race instead of three 10K races.

4. Make It Fun

You know how your kids are always begging you to let them watch TV? Well, that doesn’t mean you should just give in and let them sit back and relax while you exercise. Instead, use your workout as an excuse to get out of the house and have fun. Bring snacks, water, and maybe a ball and hoop so you can have some light-hearted competition. You can even bring music and dance to the mix. The key here is finding something that everyone enjoys doing and making it fun.

5. Be Positive

Kids thrive on encouragement, so being positive is important. When you’re getting ready for a family walk or bike ride, tell your kids how proud you are of them for showing such great enthusiasm. Tell them you think it’s really cool that they care so much about being healthy. Remind them of all the benefits of regular exercise (including better grades) and why it’s important to them.

6. Reward Them

Once you get your kids started, reward them for completing their workouts. Give them stickers, prizes, or special treats if they complete their daily goals. If you want to really motivate them, add a bit of pressure by telling them they have to earn these rewards. That way, they feel like they’re part of the process and not just sitting through it.

7. Get Outside

A big reason people don’t get enough exercise is because they simply aren’t spending enough time outdoors. If you live somewhere where it gets cold or snowy, consider bringing your kids outside whenever possible. Go for walks, hikes, or jogs. If you live somewhere warm during the winter, take advantage of the weather and head outside for outdoor games or even sledding down the hill. Your kids will love it and you’ll get plenty of fresh air too.

8. Try Some New Activities

Sometimes, kids get bored with old favorites. If your kids get tired of a sport or game after awhile, try switching it up. Swap basketball for soccer or a video game for tag or hopscotch. You may even find that your kids prefer some types of exercise more than others. If they seem to favor swimming or biking, try some yoga or Pilates classes or an indoor cycling class.

9. Work With Their Interests

As long as you’re not pushing them into anything they don’t want to do, you can work pretty closely with their interests. If they like gymnastics, you can take a trip to the gym once or twice a week and work on skills. If they like ballet, you can take them to a studio or park a few blocks away from your local school and teach them some steps for a quick workout. They can even bring a friend along who wants to learn too.

10. Keep Up With Current Trends

There are plenty of exercise trends right now, including HIIT (high intensity interval training), CrossFit, and yoga. All of these options offer different advantages depending on your fitness level and preferences. Check out websites like Youtuber FitBlogger and MyFitnessPal for information on these kinds of programs. Don’t be afraid to try something new if you think it would be beneficial to your child.

The bottom line is that most kids can benefit from a little exercise each day. Start slowly and build up your routines gradually. You can even combine a couple of these tips and find ways to incorporate some variety into your lifestyle. The key is to find something that your whole family can enjoy and stick with it consistently, and this exercise guide on Gsp.ro can help you with that. Remember, you can always tweak your routine later if necessary. You may decide that your son needs more cardio while your daughter prefers some strength training. No matter what you decide, just make sure you’re consistent and work hard to stay motivated.


Sean Fox is a nutritionist and a blogger based in Illinois.