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6 Easy Ways to Build a Daily Movement Routine for Your Family 

Want to get your family moving more often—but not sure how to start? The key is building small, consistent habits that stick. When movement becomes a regular part of the day, it sets the stage for better health, focus, and family connection. 

According to Move Your Way, kids ages 6–17 need at least 60 minutes of physical activity daily—but it doesn’t have to happen all at once (Move Your Way). 

Here are 6 simple ways to make movement part of your everyday routine: 

1. Make it playful.
   Turn chores into dance-offs, do animal walks through the house, or add fun challenges like balance contests.  
2. Use trackers or charts.
   Visual tools like habit charts or sticker rewards can help kids stay motivated and excited.  
3. Link it to something you already do, also known as ‘habit-stacking’. 
   Try a 5-minute stretch before brushing teeth or go on a 15- 3o minute family walk after dinner.
4. Mix screen time with move time.
   Set a timer for movement breaks during homework or shows. Even a quick dance break can help reset focus.  
5. Create themed days.
   Try “Move-It Mondays” or “Fitness Fridays” to keep things fun and predictable.  
6. Let the kids lead.
   Give your child the chance to be the “movement coach” for the day. Let them choose an activity and lead the way! Or select a song or make a playlist for the whole family to dance along too! 

🏃‍♂️ Need help building a consistent routine? Join one of our free Stronger Texas fitness classes or schedule a free session with a  Health Coach today.

Join us for a Summer of Wellness and Fun starting June 1st!

This summer, we’re bringing families, parents, and community leaders an exciting prehistoric-themed wellness campaign designed to make healthy living fun, engaging, and accessible for all ages. Register today!

Sources:

• CDC,
• SNAP-Ed,
• Move Your Way