5 Fun Ways to Get Moving at Home

It is not always easy to find time for exercise. Gyms can be expensive, the weather is not always kind and families are often busy with school and work.

The good news is that moving more does not have to be a big effort. Small bursts of activity at home can make everyone feel fitter, happier, and more energised. Here are some simple ideas that are free and fun.

Take It One Step at a Time

01

Keep It Short

Even five minutes of activity can help.

02

Make It Fun

If it feels like play, children will want to do it again.

03

Try Together

Families are more likely to stick with it when everyone joins in.

04

Be Flexible

Some days will be busy. Just try again another day.

5 free ways to move more at home

1. Dance to a favourite song

Why it matters: Dancing raises the heart rate, lifts mood, and feels like play rather than exercise.

Practical tip: Put on one song after dinner and encourage everyone to join in.

Family variation: Kids can choose the song. Adults can make it a mini challenge to see who can dance the silliest.

2. Do star jumps during adverts

Why it matters: Short bursts of movement help break up long periods of sitting.

Practical tip: When the adverts come on, stand up and do ten star jumps.

Family variation: Children can count out loud. Parents can add in stretches instead if that feels easier.

3. Play balloon games

Why it matters: Balloons move slowly so they are easy for children to chase. This gets everyone moving without it feeling like work.

Practical tip: Blow up one balloon and try to keep it in the air for as long as possible.

Family variation: Younger children can play one on one. Older kids can make it a team game.

4. Try a quick indoor scavenger hunt

Why it matters: Running around the house looking for objects gets the body moving and makes activity fun.

Practical tip: Ask children to find something red, something soft, or something that makes a noise.

Family variation: Adults can join in or set the clues. Kids can create their own list for parents.

5. Stretch together before bed

Why it matters: Gentle stretching relaxes muscles and helps children wind down for sleep.

Practical tip: Spend two minutes reaching up high, touching toes, and rolling shoulders.

Family variation: Kids can lead the stretches while parents copy. Adults can add breathing exercises for extra calm.

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Bev Bowman

3rd September 2025