Exercise and family are the perfect combination for health and to spend time together.

Sport is a good way for families to come together and look after their health, since it allows us to share moments which strengthen ties and improve our relationships.

In the particular case of children, it has been shown that physical activities and games can help develop motor skills (running, jumping, climbing or swimming), promote values ​​such as friendship, sacrifice and self-improvement, and also lead to improved self-esteem.

Everyone can find benefits in sport, regardless of their age or physical state: improve bone mass, strengthen muscles, maintain a balanced weight, and prevent diseases such as hypertension or diabetes.

There are many reasons to organise a sports plan for the family, and to start discovering new activities to enjoy with your children whilst looking after your health.

6 activities to do with your children

Which sports are most fun for the whole family? Here are some suggestions:

1. Tennis

Tennis is a complete, fun activity for up to 4 people, and can be played by children from ages 5 or 6. A mixed doubles match with adults and children can offset any differences in level.

2. Swimming

Swimming is a fun, healthy activity for all ages, which should be learned from very young in order to prevent accidents.

Babies take to water naturally, since it reminds them of the sensation they had inside the mother’s womb, swimming in amniotic fluid. Parent and toddler swimming classes are available from ages five or six months, when the baby can hold its head, continuing with courses for babies from ages 2-3 years.

3. Hiking

Hiking is an ideal way to exercise with the family and enjoy nature. If your children are still very young, special backpacks or baby carriers can be used so they can enjoy the route.

It is worthwhile checking whether there are recreational areas, restaurants or places to leave the car at a reasonable distance. Hiking allows us to know the environment and the different animal and plant species which inhabit the area, etc.

4. Cycling

A bicycle is one of the most symbolic elements of childhood, in addition to a complete aerobic exercise that improves heart health and coordination in children.

Children who are still too small to ride their own bicycle can go with an adult on a front seat if they are aged between 9 months and 3 years, or on a rear seat from ages of 3 up to 10.

5. Yoga

This discipline improves balance, flexibility and psychomotor development, as well as concentration and relaxation. Children can begin at age four, when they are able to understand postures and exercises and maintain a degree of concentration, while under-fours can go to baby yoga classes.

6. Skating

Skating in parks or on promenades is one of the best options for a family afternoon. It is an economical activity which requires very little equipment, just some suitable protection: skates, elbow pads, knee pads and helmet. Children are at an advantage as they do not have a fear of falling off, plus the fact they have better balance.

In short, sport improves health, is available to everyone, and injects an extra dose of spirit and positivity.

Good habits, such as sports or healthy eating, will be maintained throughout life if instilled from childhood.

This post is also available in: Portuguese (Portugal)