711 Park Avenue Northwest
Willmar, MN 56201

Take the Family Fitness Challenge

Doing fitness as a family and keeping everyone fit can be a rewarding experience that strengthens bonds and promotes a healthy lifestyle. The Family Fitness Challenge is designed to be a fun, engaging, and simple way to improve your family’s health. Take the steps listed to help your family assess their current fitness levels and improve them as a team.

Step 1: Where is Everyone At?

Objective: Determine the starting point for each family member’s fitness.

  • Endurance Test: Go for a family walk or jog and note how long each person can continue without needing a break.
  • Strength Test: Count how many push-ups or sit-ups each person can do in one minute.
  • Flexibility Test: Check who can touch their toes while keeping their legs straight.
  • Balance Test: Time each person while they stand on one foot without support.
  • Record Keeping: Create a fitness log to track these initial assessments for future comparison.

Step 2: Where is Everyone Going?

Objective: Establish clear and achievable fitness goals for each family member.

  • Individual Goals: Based on the starting point, set personal improvement goals like jogging 5 minutes longer or doing 5 more push-ups.
  • Family Goals: Decide on a collective goal, like participating in a local 5K.
  • Use the SMART criteria to ensure goals are Specific, Measurable, Attainable, Relevant, and Time-bound.

Step 3: How Do We Get There?

Objective: Create a plan to reach your goals.

  • Daily Activities: Take daily walks, increasing the distance each week.
  • Weekly Challenges: Introduce a new exercise each week, such as squats or lunges, and track improvement.
  • Flexibility Sessions: Allocate time for family stretching or yoga to improve flexibility.
  • Balance Games: Incorporate balance-focused activities, like one-legged tag or balance beam challenges.

Step 4: Engage in Fun Fitness Activities

Objective: Ensure that fitness remains enjoyable for everyone to keep up the motivation.

  • Fitness Games: Turn exercises into competitive games, like family relay races or fitness scavenger hunts.
  • Themed Exercise Days: Create themed workout days, such as “Superhero Strength Training” or “Wildlife Workout Wednesday,” where exercises are inspired by animals.
  • Engagement Strategies: Encourage creativity and input from all family members to keep activities fresh and exciting.

Step 6: Participate in Community Fitness Events

Objective: Apply your fitness improvements at a community event and foster a sense of achievement.

  • Event Participation: Join Miles for Mentors Fun Run events as a family to enjoy the camaraderie and challenge of a real foot race.
  • Community Engagement: Use these events as milestones to work towards and celebrate your family’s fitness journey.

Step 7: Reflect on the Fitness Journey and Plan Ahead

Objective: Evaluate how your fitness challenge experience went, and plan how to keep it going.

  • Family Reflection: Discuss what everyone enjoyed, what was challenging, and what could be done differently.
  • Future Planning: Decide on the next set of goals and how to integrate regular fitness into your family’s routine.
  • Continuous Improvement: Consider making the Family Fitness Challenge an annual tradition, adding new elements each year to keep it exciting.

Take the Challenge

The Family Fitness Challenge is a structured approach to improving your family’s health and fitness together. It’s designed to be adaptable to different ages and fitness levels, ensuring that everyone can participate and benefit. Remember, the fitness journey is ongoing, and the most important part is to have fun and support each other along the way. For more information on family fitness and to join the Fun Run events, visit www.miles4mentors.org/events. Embrace the challenge, and let’s get moving towards a healthier, happier life.