# Family activity ideas > Family activity works best when it is small, shared and enjoyable: a dance session, a walk or cycle together, or a simple obstacle course. Short bursts count, each person can set their own pace, and you can build up gradually. - Type: Guide - Topic: Social & Family › Active Family Time - Reviewed by: Andrew Schox, BSc(Hons) PGradDipPod MPod, Podiatrist (2026-10-21) - URL: https://twikka.com/learn/family-activity-ideas - Updated: 2026-10-21 - **Small amounts count:** some activity is better than none, and you can build up how often, how hard and how long over time [1]. - **Use what you have at home:** a dance session, a skipping rope, or towels and bottles for an obstacle course are enough [2][3]. - **Do it together:** being active with family or friends makes activity more fun and supportive [4]. - **Choose for everyone:** let each person set their own pace, and pick familiar places and activities that suit their age and body [5]. ## What are good active indoor games for families? Good indoor games need little space or equipment. Put on music for a family dance session, try a few star jumps in the hall or press-ups in front of the TV, or keep a skipping rope or hula hoop handy for short bursts [2]. Everyday jobs can become games too: race to tidy up, or dance in the kitchen while dinner cooks [6]. An obstacle course is easy to build from things you already own. Towels and plastic bottles are enough, and families find ideas like this easy to use at home [3]. If your family includes teenagers, a friendly challenge such as who does the most bursts of activity in a week may appeal [2]. Short bursts add up: several short bursts of activity a few times a day can help you reach your exercise goals [7]. Start with short games and add more over time, and let each person choose moves that suit their joints and fitness. > **Try this:** This week, set up a towel-and-bottle obstacle course and take one turn each, at your own pace. ## What are good active family outings? Good outings are easy, low-cost and built around something you enjoy, such as walking or cycling together, a trip to the local park, or a free local event [6]. You don't need a gym: any activity you enjoy that makes your heart beat a bit faster and your breathing a bit harder helps keep your heart healthy [8]. If you already make a regular trip, such as the school run, walk, wheel, scoot or cycle it together and add a game, like counting dogs or racing to the next lamppost [6]. Look for free weekly community events where the family can walk, jog, run, volunteer or just watch [6]. Time in natural settings tends to help: people who visit natural places more often are more likely to meet recommended activity levels, even when the visit isn't for exercise [9]. Company helps too, and walking groups or other group activities may encourage people to go out and keep going [9]. For older or less fit relatives, choose a familiar, easy-to-reach place. Nearby parks, good weather and safe, convenient transport help older adults take part, while unfamiliar places or no direct transport often lead to dropping out [5]. Keep an indoor plan ready for wet or windy days. ## What does screen-free active family time look like? It is simple movement at home or nearby: a family dance session, or a few circuit moves such as star jumps and press-ups [2]. Joining in matters. Parents tend to find it easier to encourage children to be active when they take part too, and without phones and TVs the focus is on each other [3]. If the TV is on, small changes help: stand, walk or stretch in place during the adverts [4]. Adults are advised to limit the time they spend sitting, and replacing sitting with activity of any intensity, including light activity, has health benefits [1]. Screens don't have to be banned. Using a screen all day, every day isn't good for health and wellbeing, but a moderate amount needn't be avoided, and you can use some screen time for movement [2]. Pick one small goal together, such as a walk around the block, and build up as you feel fitter [7]. ## How can family traditions include more movement? Start by asking each person which activities they would enjoy and feel comfortable with [5]. Talk about fun, time together and learning new skills rather than health or weight loss; this may be more attractive to families who aren't active at the moment [10]. Choose something new to learn together, because nobody needs to be an expert [2]. Doing activities with family members, partners and friends helps older adults take part [5]. Keep things short and small at first and let them grow: shorter activities and small projects that grow gradually may help interest and commitment, while long or large-scale events can clash with daily routines [5]. Differences in age and fitness can make some people feel self-conscious. Choose activities that suit everyone's age and body, and avoid pressure [5]. A new habit can take around 2 to 5 months to form, so give it time [7]. ## What family activities get everyone moving? The ones that become a shared routine everyone enjoys. Parents describe whole families becoming more active together, with some making activity a regular part of family life by finding things that suit everyone [3]. Start at home until you feel more confident, ask a relative or friend to be your activity buddy, and keep a journal of what you do [4]. Small amounts count. Add several short walks through the day instead of one long one [4]. For inactive adults, even modest amounts of walking are likely to benefit heart health [11]. In older adults, support from family is linked with higher activity levels, though that link doesn't show which causes which [12]. The WHO recommends 150–300 minutes of moderate-intensity activity a week, but some activity is better than none, and you can start with small amounts and build up gradually [1]. ## What activities suit different ages in a family? Targets differ by age, but everyone can start where they are. The WHO advises children and adolescents to do at least 60 minutes of moderate to vigorous activity daily [13]. Adults aged 18–64, and those 65 and over, should each do at least 150 minutes of moderate-intensity activity a week, or 75 minutes of vigorous activity, or an equivalent mix; for extra benefit, they can increase to 300 minutes of moderate-intensity activity a week [13]. Muscle-strengthening on 2 or more days a week is also advised, and adults aged 65 and over should aim for varied activity that includes balance and strength on 3 or more days a week [13]. Walking and cycling give aerobic activity, while outdoor options such as gardening and fitness trails can add muscle strengthening [9]. Carrying heavy shopping, housework and gardening all count, and bed or chair-based activity is an option if mobility is limited [8]. People with low mobility can cut down sitting time with activity that doesn't use the legs [1]. Choose activities each person can do at their own pace. A free local event where family members can walk, run, volunteer or watch lets everyone join in their own way [6]. ## When to check with a health professional Build up gradually, which helps manage the risks of activity. If a muscle or joint gets sore, or you feel sore a day or two later, ease off, and see a doctor or other health professional if it persists or gets worse [1]. If you're starting exercise after a long break, it's always a good idea to see your doctor first. For an injury or a health condition, see a health professional, such as your doctor or a physio. Adults living with disability or low mobility may need a health professional or a physical activity and disability specialist to help choose the right type and amount of activity [1]. Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe. ## Quick answers ### Do short bursts of activity really count? Yes. Activity of any length counts towards your weekly total, and there's no minimum of 10 minutes at a time. Several short bursts spread through the day can help you reach your goals, and some activity is always better than none. ### How much activity do adults need each week? The WHO recommends 150–300 minutes of moderate-intensity activity a week, or 75–150 minutes of vigorous activity, plus muscle-strengthening on 2 days. Treat it as a direction, not an entry requirement: start with small amounts and build up how often, how hard and how long. ### How do I get a partner or relative to join in? Ask what they would enjoy and feel comfortable doing, then start small and short. Talk about fun and time together rather than health or weight. Choose something new you can learn together, so nobody has to be the expert, and let each person go at their own pace. ### What can we do together when the weather is bad? Stay in and keep it simple: dance to favourite music, race to tidy up, or build an obstacle course from towels and bottles. Short games count. If you'd like some fresh air, a quick walk to a nearby, familiar park can warm everyone up. ## Sources 1. Bull FC et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine. https://doi.org/10.1136/bjsports-2020-102955 2. Just One Norfolk, NHS. Indoor Activities. https://www.justonenorfolk.nhs.uk/healthy-lifestyles/move-more/indoor-activities/ 3. Brennan C, Streight E, Cheng S, Rhodes RE (2025). Parents' experiences of family-based physical activity interventions: a systematic review and qualitative evidence synthesis. The International Journal of Behavioral Nutrition and Physical Activity. https://doi.org/10.1186/s12966-025-01778-9 4. National Institute of Diabetes and Digestive and Kidney Diseases (2026). Staying Active at Any Size. https://www.niddk.nih.gov/health-information/weight-management/staying-active-at-any-size 5. Zhou F, Zhang H, Wang HY, Liu LF, Zhang XG (2024). Barriers and facilitators to older adult participation in intergenerational physical activity program: a systematic review. Aging Clinical and Experimental Research. https://doi.org/10.1007/s40520-023-02652-z 6. NHS. Get active as a family with "Let's Move!" - Healthier Families. https://www.nhs.uk/healthier-families/activities/lets-move/ 7. healthdirect (2026). Cardiovascular exercise. https://www.healthdirect.gov.au/cardiovascular-exercise 8. My Health London, NHS. Exercise safely with CVD. https://www.myhealthlondon.nhs.uk/be-healthier/move-more/exercise-safely-with-cvd/ 9. Calogiuri G, Chroni S (2014). The impact of the natural environment on the promotion of active living: an integrative systematic review. BMC Public Health. https://doi.org/10.1186/1471-2458-14-873 10. Brown HE et al. (2016). Family-based interventions to increase physical activity in children: a systematic review, meta-analysis and realist synthesis. Obesity Reviews. https://doi.org/10.1111/obr.12362 11. Oja P et al. (2018). Effects of frequency, intensity, duration and volume of walking interventions on CVD risk factors: a systematic review and meta-regression analysis of randomised controlled trials among inactive healthy adults. British Journal of Sports Medicine. https://doi.org/10.1136/bjsports-2017-098558 12. Smith GL, Banting L, Eime R, O'Sullivan G, van Uffelen JGZ (2017). The association between social support and physical activity in older adults: a systematic review. The International Journal of Behavioral Nutrition and Physical Activity. https://doi.org/10.1186/s12966-017-0509-8 13. World Health Organization. Physical activity. https://www.who.int/initiatives/behealthy/physical-activity --- Source: Twikka (https://twikka.com/learn/family-activity-ideas). General information about physical activity, not medical advice.