Health experts recommend that adults and children take part in at least half an hour of cardiovascular exercise each day.  But with busy work/life timetables it can often seem like an uphill struggle to fit in even one exercise session a week. However, for families with a bit of imagination there is a range of fun ways to spend time together – and get fit at the same time.

According to Ben Brown, a fitness expert who works with both adults and children, “the best fitness activities are the really fun ones you can do with other people”.

He says:  “The more repetitive and samey an exercise is, the less likely people will be to stick with it. It’s also the same for solo exercising, because many people quickly find an excuse not to bother.

“But if you can find a range of enjoyable activities that families can do together then there is a greater chance that they will want to find time for them – and keep on doing them.”

Ben believes there is no end to the activities that are both fun and healthy for families.

“It’s a case of using your imagination,” he says. “So you might get the whole family to do a Play Station Dance Mat challenge one evening. Or you could try different races using floats and inflatable balls at the local swimming pool.”

Rewards for keep-fit activities 

Another tip is to keep each activity short so that no-one gets bored. Perhaps you could also introduce a fitness reward chart at home offering incentives for everyone to take part in exercise.

So each family member scores a “fitness point” for every activity they complete. These could include a game of football with pals, running to the shops to buy a newspaper, playing swing ball, going out for a bike ride or attending a dance class.

Other surveys have found that families who exercise together also have fun together and better family relationships. Here we suggest a few activities for all the family to enjoy together.

Climbing the wall: Different grades of indoor climbing walls offer a challenge for all ages and abilities. See who can climb the highest or the hardest wall.

Good, old-fashioned fun: If you’re old enough to remember the craze for hula hoops, space hoppers and pogo sticks first time round, then you’ll have no problem picking up the technique again. Show the kids how good you are – but also let them have a go too. 

Walk this way: Buy every member of the family a pedometer and see who can walk the most steps over one week. Suddenly you’ll find that everyone is keen to walk to school, work and the shops.

On your bikes: Inspire the children to go cycling by organising an adventure such as a cycling trip to an island or an off-road mountian biking afternoon. 

Multi activities: A growing number of outdoor centres offer family fun activity days including canoeing, abseiling, canyoning and white water rafting. 

* Tell us about the healthy activities that your family enjoy the most.