How to Make Movement a Fun Family Habit | The Raw Kitchen UK

Let’s be honest: the word “exercise” doesn’t always spark joy, especially for children. If telling your kids (or even yourself) to be more active feels like a constant battle of nagging and negotiations, you’re not alone.

The problem is that we often frame movement as a chore – something we have to do. But what if we reframed it as something we get to do together?

Building an active lifestyle as a family isn’t about gym schedules or burning calories. It’s about creating joyful memories, strengthening bonds, and teaching our children that moving our bodies is a natural, happy part of life. Here are some simple ways to make movement a fun habit for everyone.

Reframe ‘Exercise’ as ‘Play’ and ‘Adventure’

The first step is to change the language. “Let’s go play at the park” sounds a lot more exciting than “It’s time for our daily exercise.”

• Go on Adventures: Instead of a walk, go on a “neighbourhood safari” to spot birds, or a “treasure hunt” in the local woods.

• Turn it into a Game: A simple race to the end of the street, playing tag, or hide-and-seek are all fantastic forms of movement.

• Focus on Fun: The goal is laughter and connection. When movement is associated with joy, children will naturally want to do it more.

Lead by Example (They Are Always Watching)

Our children learn more from what we do than from what we say. If they see us enjoying movement, they are far more likely to see it as positive.

✅ Let them see you stretching in the morning
✅ Talk about how good a walk made you feel, rather than how many steps you got
✅ Choose active family outings like a trip to the beach over sedentary ones

The Prophet Muhammad ﷺ encouraged physical skills like swimming, archery, and horse riding, showing that strength and activity are valued in Islam.

Weave Movement into Your Daily Routine

You don’t need to block out an hour every day for a formal workout. Small, consistent bursts of activity can make a huge difference.

• Walk or cycle for short journeys instead of taking the car

• Have a post-school “wiggle session” before homework

• Turn chores into challenges like “who can tidy the fastest?”

Let Them Choose the Activity

Children are far more engaged when they have ownership.

• Ask: “Should we go for a bike ride or play football in the park today?”

• Let each family member take turns choosing the weekend activity

This empowers them and makes them feel like active participants in the family’s wellbeing.

Focus on Connection, Not Competition

While a little friendly competition can be fun, the main goal should be connection.

✅ Work as a team during a scavenger hunt
✅ Chat about your day on a family walk
✅ Create silly dance moves together

These shared experiences build positive associations with movement, which are more powerful than winning any race.

The Takeaway

Creating a culture of movement in your family isn’t about forcing rigid routines. It’s about shifting your perspective, finding joy in moving together, and leading by example.

When you reframe movement as play, weave it naturally into daily life, and keep the focus on fun and bonding, you give your children a gift: a healthy, happy relationship with their bodies that will last a lifetime.