You’re trying to get your child to eat peas, but after one bite, the plate gets pushed away. You’d love it if everyone could be home every night for dinner, but schedules never seem to work out. And at the end of a long day, you know exercise is important, but all your family wants to do is snuggle up on the couch. We’ve all been there. But even with busy family schedules, it’s still possible to work health and wellness into each day. Here’s how:

11 Healthy Activities for Families

1. Grow your own food.

   Wishing you could get your kids excited about eating veggies? Growing your own can help — pick seeds or seedlings out with your child and work together to plant them in your garden. While waiting for harvest, boost anticipation by watering the plants each day and observing any changes. You can even chart predictions on when your child thinks they’ll sprout out of the ground or start producing. Don’t have a green thumb? Not to worry — lettuce, carrots, zucchini, cucumbers, and tomatoes can all be relatively easy to grow.

2. Cook together.

   Preparing meals with your child can help introduce healthy eating habits, encourage independence, and give you the chance to turn a daily task into a great bonding experience. If you have a bigger family and don’t want too many cooks in the kitchen, divide and conquer. Cook dinner with one of your children one night, have your spouse and your other child cook the next night, and then alternate so everyone has a turn together.

3. Sit around the table.

   When you’re hustling to get out the door each morning, or you’re swamped with volleyball practice, track meets, and work meetings in the evenings, it can be hard to pull the whole family together for meals. But try to eat at least once a day together — it doesn’t matter which meal — and sit around the kitchen table, on the deck, or all together in the dining room.

4. Boost nutrition.

   This can actually be fun…and there are many different ways to do it! Try letting each family member choose one or two meals per week — but set guidelines that include a protein, a healthy vegetable, and a healthy starch. Go grocery shopping together and encourage your child to help you pick out fruits and vegetables. And make subtle changes, such as swapping farro or quinoa for rice and using cauliflower to make pizza crust.

5. Get fresh air.

   Whether you walk, bike, rollerblade, or play outside, enjoying the outdoors together can help everyone get some much-needed exercise. Instead of turning on Saturday morning cartoons, go for a nature walk around the neighborhood. Plan a weekend bike ride or rollerblade to the nearby playground. Or, instead of heading to the movie theater, play soccer, volleyball, or badminton in your backyard.

6. Make time for family connections.

   Set aside time each week to come together as a family. This can be as simple as a meal — think taco Tuesdays or pizza Fridays — and an after-dinner walk. Or, you can make it more involved, like family game night. Whatever you decide to do, make sure the activity gives everyone plenty of time for conversation and connections.

7. Encourage and celebrate one another.

   Wellness means feeling good about yourself, too. Is your child worried about a spelling test? Is your spouse or partner preparing for a tough presentation at work? Create a healthy family culture of encouragement and celebrate everyone’s success.

8. Eat the rainbow.

   Make eating produce fun by picking and choosing a variety of colors. Challenge your kids to eat a rainbow each day. Get them involved in simple food prep like washing vegetables. Nutritious eating habits will introduce your child to different tastes and textures while ensuring they get their vitamins and minerals. Consider a fun chart where they track the colors they’re eaten each day.

9. Don't forget hydration.

   Do you find it difficult to get your kids to drink plenty of water throughout the day? Make it appealing by using fun water bottles, adding slices of fruit like cucumber or lemon, or creating a family “water challenge” with small rewards. Explain the importance of hydration for their energy levels, concentration, and overall well-being in an age-appropriate way.

10. Establish consistent bedtime routines.

    To ensure your kids are getting enough sleep, implement a relaxing bedtime routine. This could include a warm bath, reading a bedtime story, or quiet playtime. Explain how sleep helps them grow, learn, and have more energy for their daily activities.

11. Participate in community activities.

    Encourage your kids to get involved in local sports teams, clubs, or volunteer opportunities. These activities provide opportunities for social interaction, physical activity, and learning new skills. They also help children develop a sense of responsibility and community spirit when giving back. 

Even in the midst of hectic days and busy nights, you can focus on nutrition, exercise, and family time with these eleven ideas. Not only will they help your family stay healthy and active, but they’ll also boost happiness and appreciation for one another!