Do shorter and cloudier winter days seem to consume your energy faster yet rejuvenate you slower? Some days it can be tough to entice the whole family to get up and get moving, buy but exercise is one of the best ways to boost your energy levels.
Need a family fitness-based workout your whole family can complete together? Read below for tips and find a free printable at the end of this post!
What Constitutes an Energy-Boosting Workout?
Research shows even 20 minutes of low- to moderate-exercise boosts energy levels and fights fatigue. This could include nearly any type of movement you and your family enjoy – team sports, decease walking, prostate fitness DVDs, circuit training, and more!
A few tips to consider if you choose a fitness routine:
- Circuit train by alternating cardiovascular and muscular movements to elevate heart rate and strengthen muscles.
- Alternate upper body and lower body exercises. (This suggestion is for a full body workout emphasis.)
- Keep the exercise fun!
- Remember to warm-up (3-5 minutes of low-intensity exercise), aim for at least 20 minutes of continuous movement (younger kids can work up to this or take a few breaks), and cool-down (slow movement followed by stretches for 5 minutes).
A Winter Blah-Busting Family Workout
If you want to try a fitness-focused workout circuit your whole family* can participate in, download this free “Winter Blah-Busting Family Workout.”
In this workout, I have included:
– basic workout instructions,
– a photo for each exercise,
– written descriptions for each exercise (for the “intermediate” or common exerciser)
– a “beginner” level modification for each exercise (for younger kids or those with limited mobility),
– and a “challenge” modification with higher impact or combination exercises.
Click here to download this workout plan! (Click on that link will allow you to access the PDF version of this printable. You can also visit my Teachers-pay-Teachers store to download this for free.)
*Note: Ages 3 and up can complete most of these exercises with guidance. For younger, parents can help them perform the activities or talk to babies safely nearby while you exercise.
Looking for more family exercise ideas to defeat winter sluggishness? Check out HSV team writer Jennifer’s post with more fun winter activities.
How do you and your family increase energy on tiring days? Will you and your family try this workout together? If you do, come back and let me know what you think in the comments!
Thanks! I find our children are drastically different when they’ve had exercise. I think a great way to work up a sweat and get the heart pumping is to go sledding in the winter or for a hike in the snow. We have lots of waterfalls around here and they look so beautiful in the winter. This really reminds me to get outside today and get active. Thanks! 🙂 xo Cassandra @ The Unplugged Family
I’m drastically different when I exercise, too! It benefits us in so many ways, including our attitudes, doesn’t it?
Sledding is great fun and exercise. And hikes in the snow add a fantastic challenge. Have fun with your family!
These are some great ideas. We enjoy going to the tennis courts and hitting the ball. We also enjoy walking / running with our dogs. Thanks!
Dogs make such good exercise partners! I’ve loved running with our family’s dogs in past years. Have fun exercising with your family!
Nice post!