Exercising Outdoors with Kids

Exercising is one of those things you either love or hate. No matter where you fall on the spectrum, we probably can all agree that exercise and being active is essential to living a healthy life. With that in mind, the question that arises is, “how can we pass this healthy habit down to our kids?” Today, Zenovia Stephens, founder of Black Kids Adventures, Inc. and Alabama mom of 3, shares tips on exercising outdoors with kids and how it can help them adopt a lifelong love of moving their bodies. 

Why exercise is important 

According to the Oxford dictionary, exercise is “an activity requiring physical effort to sustain or improve health and fitness.” Although not mentioned in the definition, exercise has also been proven to improve mental health by helping you sleep better, induce happy moods, and decrease stress. Developing a regular exercise routine is crucial to overall health and wellbeing. 

Kids need exercise and physical activity, too. Maybe now more than ever before. With the increasing amount of time that kids spend on screens or sitting still in school, kids today can really benefit from spending time being active. Regular physical activity can help children and adolescents improve cardiorespiratory fitness, build strong bones and muscles, control weight, reduce symptoms of anxiety and depression, and reduce the risk of developing health conditions such as heart disease, diabetes, and obesity. 

In March 2020 the American Academy of Pediatrics released a report with specific recommendations for exercise:

• Infants: physical movement several times a day through interactive floor-based play.

• Kids age 3 to 5: three hours or more of physical activity every day.

• Kids 6 to 17 years old: 60 minutes or more of physical activity daily.

Go outside and exercise 

Outside is where the magic happens! When you decide to take your workouts outside and into nature, it’s like giving your activities a power-up. You not only get the benefits above from the physical exercise but there are so many added health benefits of being outdoors. Research shows that exercising outdoors is a natural mood booster, feels easier, is more fun, is good for your vision, boosts your immunity, and increases your creativity. 

Getting the kids involved in outdoor exercise

Exercising and physical activity have always been a priority for myself and my own physical and mental health. My husband and I both ran track in college and running has been a big part of our lives. Throughout my parenting journey, I’ve enjoyed finding new ways for my family to connect and spend time together. Just like adults, kids need to decompress from long days, busy days, or overstimulating days. Kids need space to run around, physical activity, and fresh air.

I’ve found exercising outdoors with kids as a family to be an excellent way for everyone to tune out the noise of the day and find balance. Working out together as a family is a great way to feel better and get healthier. 

But, these family workouts are about more than just exercising; they’re also about building and strengthening your family muscle. If that’s weak, nothing else matters. Exercising outdoors as a family is a great way to reconnect and build healthy habits for your kids. 

Make outdoor exercise fun for kids

It’s important to keep outdoor exercise and physical activity enjoyable for the kids. You want to create a positive experience that your kids will keep up long after leaving the nest. I suggest getting creative and even letting the kids help plan a few workouts or have some input. My boys always find inspiration from shows like American Ninja Warrior and, more recently, the Olympics. If you keep in mind that exercise doesn’t have to be a chore or boring, you’re already halfway there!  

Tips for starting a family outdoor exercise routine

Creating a family exercise routine can be very easy and done by almost anyone. All you need to do to get started is come up with a plan for what activities and exercises you’ll do (and where), then put it on the schedule and commit. There is no right or wrong way to do this. Do what works best for your family. There’s so much freedom and creativity to do whatever makes sense for your family that you may be surprised by just how easy it is to turn outdoor activities into exercise. 

1. Schedule it

The first thing you should do is decide which days your family will exercise and write it on a calendar. Make sure the calendar is in a central location so that everyone can see it and know what’s coming up. This helps get your kids mentally prepared for the activity and keeps you all accountable. You’re much less likely to skip a workout if it’s on the calendar for everyone to see!

2. Let the kids get themselves ready

After a few weeks of participating in the activity, they should start to know what to expect and how to get themselves prepared and ready on their own. I like to see how they handle getting ready independently – it helps foster their independence and makes my life easier. When kids know their schedules, it helps them learn responsibility in being prepared. So, if they see “park workout” on Wednesday, they know to come home that day and get dressed for the park after school. It works, and they usually are very proud to say “I got ready all by myself!”  

3. Decide what exercises to do

There are many ways to exercise outdoors with your kids; the sky is really the limit as almost any activity can become exercise. I always start with what I know my whole family will enjoy and build from there. We’re pretty competitive, so what works for us is turning things into a competition. 

You know your kids best, so start with their interests and incorporate those into outdoor physical activities. If you have a kid who loves playing with sidewalk chalk, you can all design your own family obstacle course with chalk and then complete it a set number of times. Maybe your kids are into dancing; grab a speaker and have a dance-off outside. Super hot day? Head to the pool and have races on who can swim the fastest. The key is to make sure that you get your heart rates up in whatever you choose to use to exercise. 

4. Let your surroundings help choose your activity

Sometimes we base our exercises on where we are or what we have available. We like to use things we already have at home or other free resources, such as playgrounds. My family used to own a personal trampoline, so we would take turns seeing who could jump the longest for years. We even got the neighbor to join us one time! It was some of the most fun I’ve ever had exercising with my kids. Use what you have and take advantage of public green spaces. You don’t need any fancy equipment or gear to be active. 

Outdoor exercise ideas with kids

1. Ladder drills 

Ladders are typically used to help athletes gain more speed, agility, and quick feet. They also make for a fun tool to get kids happy about moving their bodies. 

Lay a ladder down flat and take turns doing high knees, quick feet, and running through the ladder. Have one family member time and see if you can improve each round. For more ideas on how to incorporate a ladder into your outdoor exercise routine, check out these agility ladder drills. 

2. Playground turned fitness center

A trip to the park can easily turn into a chance to get a workout in and have some fun! Playgrounds are an excellent area to use for exercising. Some are even equipped with outdoor fitness machines or stations, taking the guesswork out for you. If they are, please make sure to follow the instructions and supervise children on the equipment. 

For those that are just playgrounds, get creative! Use the monkey bars to work on lowering yourself to the ground slowly and in control. Find the bridge and do planks or pushups while maintaining balance. The stairs are great for calf raises or even box jumps, if not too high. 

For less traditional exercises, use the playground as a ready-made obstacle course. This is our favorite way to work out at the park as a family. The possibilities are endless, and while the kids might more content to play here, I’m sure they’ll eventually join in the workout. 

3. Family relays at the track 

A standard track is 400 meters and is easily broken up for a family relay race. Let the kids find a nice stick to use as a baton and have everyone stand around the track. You can either stand at the 100-meter mark or let everyone pick their own spot on the track and begin. The second way will be more challenging because some members will have to run longer than others. The first person (holding the baton) runs as fast as they can to the next person. They pass the baton and start running to the next person until the whole family runs (or makes it all the way around the track). Keep a record of how long each race takes and try to beat your time the next round. 

You can also have a parent vs. child race, which is always more fun when done on a track. 

4. Fun runs 

Typically during fall and spring, you can find a lot of organizations hosting fun runs. They are usually 5k (3.1 miles), 10k (6.2 miles), but some are longer and some have a shorter version for small kids (1-mile). Some races are themed (some even encourage costumes) and some are for a cause, but they’re all excellent, non-competitive ways to exercise a family.

These events tend to have many people cheering everyone on, and kids love taking to a running course with family by their side. You can go at your own pace, as fast or slow as your family wants. Some will even let you push strollers or bring your dog to run with you! 

Local running stores are excellent resources to help gather information on upcoming family runs. 

Creating healthy habits

No matter how your family decides to exercise together, getting out and getting it done is most important. Taking your workouts outside and getting your kids involved is a great way to connect as a family in a healthy and productive way. Exercising today will set the stage for healthy habits tomorrow. You’re also showing your kids how to schedule and prioritize physical and mental health. 

What’s your family’s favorite way to exercise outdoors? 

About the author

Zenovia is an outdoor enthusiast, freelance travel and adventure blogger, wife, and mom to three young boys (ages 8, 5  & 2). Originally from Chicago, Zenovia and her family live in Huntsville, Alabama, and spend many of their days exploring and learning about the area. She is the Founder and CEO of Black Kids Adventures, Inc, a non-profit organization that focuses on getting Black and Brown families to spend time together exploring and enjoying nature. Zenovia is a Visit North Alabama Ambassador, 2021 Land Trust of North Alabama Board Member, YMCA Board Member, WildKind Ambassador and a monthly contributor for We are Huntsville and Huntsville’s CVB. You can follow along with her mom and family adventures and find inspiration for your own family adventures at Black Adventure Crew.

You can find Zenovia online in the following locations:
Instagram: @blackadventurecrew
Facebook: @blackadventurecrew
Website: Black Kids Adventures
RWMC posts: Backyard Movie Night