Category: Family

We all know how important it is to keep active, even on colder, rainier days. But let’s be honest, tempting the kids out to the park – or even into the garden – is far from easy when it’s pouring down or teeth-chatteringly cold.

That’s why we’ve put together a guide to family workouts you can do indoors. From at-home activities to fun days out, you can combine fitness with quality time together, and boost your wellbeing whatever the weather.

Exercise is always easier when you’re enjoying it. We’ve made sure to choose indoor family workouts that are (almost) guaranteed to put a smile on everyone’s faces.

1.Pick up a racquet

Racquets sports are brilliant for getting in a family cardio workout with a competitive edge. Tennis improves coordination, reflexes and overall fitness, and on an indoor court, you can play come rain or shine.

If you’re looking for a game that’s particularly family-friendly, why not search for your nearest indoor Padel court? This addictive racquets sport is super-easy to pick up. What’s more, with a lighter racquet and ball, and smaller courts than tennis, it may prove easier for smaller children and older adults playing together.

Saying that, you’ll still get a real workout! Padel is fast-paced and requires quick thinking on your feet.

Similarly, pickleball is a great racquets game for novices and experienced racquets players alike. As with Padel, pickleball courts are smaller than tennis courts, so you don’t have to cover as much ground, making it more accessible to different fitness levels.

2.Try a winter sport

Who says you have to do winter sports outdoors? You’ll find indoor venues across the UK for skiing and ice skating, so you can enjoy all the fun together as a family without the cold weather.

3.Bond during a family exercise class

Look out for family-friendly versions of your favourite adults’ exercise classes, and see if your kids enjoy them as much as you do!

In fact, they love these sessions so much that we’ll be adding more classes to the Rebels family. Expect Rebels SPIRIT, which combines yoga and Pilates, and Rebels IGN1TE, for martial-arts-infused HIIT*.

4.Work on your putting skills

Walking as a family is an excellent way to spend quality time together while improving your fitness. It’s not necessarily a tempting prospect, however, when it’s cold and rainy outside.

Get your steps in – and add an extra injection of fun – with an indoor mini golf session. It’ll get you moving without being too strenuous, and you can bond over any fiendishly tricky holes.

5.Find a family climbing wall

Climbing can provide an excellent workout for both brain and body. Adults and kids can improve balance, strength and co-ordination, as well as boosting problem-solving abilities as you figure out the best way to the top.

You’ll find family-friendly climbing walls across the UK, with some catering to children aged 4 plus. Book in for a family lesson with an instructor to build confidence and learn the technique.

6.Play balloon volleyball

If you’re working out at home, throwing a ball around indoors has obvious disadvantages. Swap the ball for a balloon, though, and there’s less chance of having to call out an emergency glazier. Put up a sheet or a piece of string to make a net and have fun with a family volleyball tournament.

7.Throw a kitchen disco

Or a living room disco, or a hallway disco – whichever space works for you! For an at-home indoor workout that’s fun for all the family, simply put on your favourite tracks and get moving.

To avoid any music-based fallouts, it’s probably worth setting up a playlist in advance, with each family member getting three choices. It’s up to you whether you give the kids the power to veto your picks…

8.Get the kids started in the gym

If you’re a gym member, find out what their minimum age is to use the facilities.

A family gym workout should have fun at its heart.

9.Head to the pool

The great thing about an indoor family swim is that you can make it as challenging – or as easy – as you want. Simply splashing about together in the shallow end of your nearest pool will give you a cardio blast, and the resistance of the water means you’ll get more of a workout than on dry land.

What’s more, water workouts are kind to joints, so getting together in the pool is ideal for some multi-generational quality time.

Want to take things up a gear? Try doing jumping jacks, or hold onto the edge of the pool and do different types of swimming kicks for 30 seconds to one minute.

Creatively-minded older kids might also enjoy putting together a synchronised swimming routine or, pool rules allowing, you could enjoy family swimming races – after all, there’s nothing quite as fun as beating mum or dad. However you choose to spend your pool time, there are so many health benefits to children swimming.

How much exercise do kids need? Children and young people should average at least 60 minutes of physical activity a day according to the NHS. The advice is for them to do different types of physical activity throughout each week.

Fortunately, there are plenty of ways for kids to enjoy a variety of exercises, from the playground to the playing field. But what about the gym?

If your child has expressed an interest in joining you at the gym, you might be wondering where to start. We’ll explain everything you need to know if your kids are gym-curious and you want to support them.

Key takeaways

Want the quick version? These are the key points.

• Most gyms set age restrictions — often 11+ with supervision — to ensure safety.
• Junior memberships and sessions create a supportive space tailored to young fitness enthusiasts.
• Under-16s typically need parental consent and supervision to exercise safely.
• Age-appropriate workouts focus on bodyweight moves, light resistance and good form to build strength without injury.
• Inductions with certified trainers teach proper equipment use and safe technique.
• Keeping exercise fun and varied helps kids stay motivated and confident.
• The gym supports more than fitness: it can improve wellbeing, build discipline and offer family time.
• Gradual progression and good recovery habits are key for long-term healthy development.

Getting started

There’s a first time for everything! If the gym is uncharted territory for your young one and you want to ease them in gently, make sure you:

1. Check age limits: Policies vary at different gyms. Children are free to use the gym during supervised sessions or when accompanied by a parent or guardian. Kids aged 15+ can use the gym freely with no supervision.
2. Work with the experts: When it comes to personnel, not all gyms are set up to accommodate younger members. See if your gym has a Personal Trainer who’s experienced in young people’s fitness, and knows exactly how to adjust exercises and routines for children’s safety and growth.
3. Try a parent-child session: To bridge any initial hesitation, start by booking a parent-child or family fitness session, if available. It’s a fantastic opportunity for kids to understand gym dynamics under your watchful eye.

Your role as a parent

Being a parent means wearing many hats. When it comes to the gym, you become your child’s guide, cheerleader and safety monitor all in one. Your guidance and encouragement can help shape your child’s fitness journey.

• Boost their confidence: A little praise goes a long way. Celebrate their small achievements, and let them know you notice their efforts. It’s essential, however, to maintain a balance and not push too hard.
• Put safety first: The gym is a new environment, and your job is to ensure your child is safe, attentive and following the rules.
• Emphasise post-workout recovery: Don’t underestimate the importance of post-workout recovery, even for children. Teach them the importance of cooling down, stretching and hydrating.
• Encourage variety: Help your child try different equipment and exercises so they can find what they enjoy. Exercise shouldn’t feel like a chore, particularly when you’re young!
• Talk about body image and self-worth: Reinforce the idea that the gym is about improving and maintaining your overall well-being. People of all ages should exercise for their health, fitness and happiness — not to look a particular way.

Gym exercises for kids

Time in a structured gym environment can give kids more than just a fitness boost; it can also have benefits for their discipline, motivation and mental health. The key to unlocking these benefits is to adapt exercises and classes to each age group and fitness level.

Depending on the gym you’re visiting, there may also be other on-site fitness facilities they can use to help boost health and well-being.

1. Strength training: As you might expect, strength training for kids doesn’t mean strenuous weightlifting. The focus should instead be on light resistance training, which helps improve muscle tone, strength and posture.
2. Cardio workouts: Cardio is essential for heart health and endurance, and can also be a lot of high-energy fun! See if your local gym offers a family circuit session based on the gym floor. These sessions utilise a range of gym equipment (treadmills, exercise bikes, ellipticals and more) to provide a varied, energetic class for the whole family.
3. Swimming: Swimming is a blast for kids and, more importantly, provides a full-body workout. If your gym has a pool, look for swimming programmes that tailor classes to children’s abilities as they progress through stages and become confident, competent swimmers.
4. Group classes: Kids clubs and activities give little ones the opportunity to play and learn alongside others as they discover new passions, which can be highly beneficial for their general development.
5. Holistic exercises: Just like their parents, kids and teens can benefit from a little respite from the outside world, and yoga fits the bill perfectly. Keep an eye out for yoga classes that cater to the physical and mental well-being of younger age groups.

Spend quality time together

Beyond the obvious benefits for your child’s fitness, confidence and self-worth, the gym opens up new opportunities to spend quality time together as you motivate each other and share your achievements.

Whichever way you decide to introduce your child to the gym, it should be an enriching experience. With the right blend of safety, support and fun, it’s a journey they’ll cherish for many years. Just remember to let them explore and settle on what they genuinely enjoy.

The sun is shining, so you and your family head outside. And… now what? While simply being in the great outdoors is enjoyable – particularly if you’re used to the keeps-you-on-your-toes British weather – chances are your kids will need an activity to keep them entertained. That’s particularly true during the school holidays, when expectations of fun are sky-high.

If you can find an activity that helps everyone get some exercise, all the better. According to NHS guidelines, children and young people age 5-18 should try for an average of at least 60 minutes of moderate or vigorous activity a day, incorporating both aerobic and strengthening exercises.

We’ve rounded up 10 activities that involve both fitness and fun, from next-level walks to aquatic adventures. The best part? These are all activities children and adults can do together, so you can combine the benefits of fresh air and exercise with some meaningful quality time as a family.

1.Pickleball and Padel

Tennis is a fabulous sport to enjoy outdoors as a family, but it can take a while to master the basics. For a racquets sport everyone can learn quickly, try Pickleball or Padel.

As well as being easy to pick up, these games are played on smaller courts than tennis and with lighter racquets, making them particularly child-friendly.

Still need persuading? Playing pickleball or working out on your nearest Padel courts is, quite simply, incredibly fun! If you’re looking for a good time together on the courts, these games are well worth a try.

2.Walking

Walking is one of the best free activities you can do as a family, with plenty of health benefits for all ages.

3.Treasure hunt

In fact, here’s another way to take a walk to the next level: turn it into a treasure hunt. Whether you set up your own, book a professionally organised treasure hunt or try something like geocaching, there’s nothing quite like having a goal (and, potentially, prizes!) to get kids moving.

4.Garden games

Does your family have a competitive streak? Set up an outdoor tournament using your favourite garden games. You’ll find options to suit different ages and abilities, from classic quoits and croquet to garden skittles.

5.Aquatic activities

Swimming is great for kids and adults alike, combining an important life skill with health benefits aplenty. It’s a joint-friendly way to work out, so grandparents may want to join the fun if you’re heading to your local outdoor pool.

But it’s worth considering other water-based activities too. Paddleboarding, surfing and kayaking, for example, can be very enjoyable if your children are confident swimmers, and if you’re all learning for the first time together, even better!

6.Outdoor classes

Look out for any exercise classes you can do as a family in the fresh air.Rebels Battlebox is a great way to get your cardio fix and boost your mood with a flood of endorphins.

7.Team sports

Gather a team of friends and family, and head to your nearest park for a day of fun! Rounders, five-a-side football, Frisbee and Capture the Flag are all good options to encourage teamwork and camaraderie.

Make it extra-special by packing a delicious picnic to enjoy after all that running round.

8.Gardening

You may be surprised at just how good a form of exercise gardening can be – after all, you use all the major muscle groups while you’re weeding and digging. What’s more, you get the mental health benefits of spending time in nature, and you might just inspire your kids to have a life-long love of caring for the natural world.

9.Skipping

Dust off your old playground skills and show your kids how it’s done. (You may want to brush up your knowledge on YouTube and TikTok if it’s been a while.) Once everyone is happy with basic skipping, you can introduce some jump rope games.

10.Zip lining

Find your nearest aerial adventure park and take to the skies. Zip lining involves sliding along cables strung up high – don’t worry, you’ll be safely attached – giving you the sensation of flying. It’s not the most challenging cardio workout, but it can help build upper body strength and it’ll get everyone moving, with the bonus of an adrenalin rush. This is one for older kids, as most parks will have minimum ages for participation.

There’s plenty of scope for outdoor activities when you’re a member of David Lloyd Clubs. Most of our clubs have outdoor space where families can enjoy quality time in the fresh air, whether that’s tennis, Padel and pickleball courts, swimming pools or play areas – or a combination of all of those!