Written by Emily Kranz, former SDSU Extension Health and Physical Activity Field Specialist
As the world gears up to watch the ultimate pinnacle of athletic performance and international competition later this summer, it is a great time to jump into your own family-friendly competition! Break up your family, friends, and neighbors into teams and choose activities that match the age and ability level of your competitors. Some of these events require a few supplies, so pick and choose based on what is readily available. Take your challenge a step further and dress in coordinating team uniforms, host opening ceremonies, and award medals or prizes for the winners. You can be as creative as you wish! Ultimately, the goal is to enjoy physical activity together in a fun and safe environment.
Family Fitness Challenge Events
- Obstacle Course: Who can make their way through the obstacle course the fastest? For a fun twist, let the kids design the obstacles. Here are a few ideas to get them started: crawling under a table, hopping through hula hoops, balancing on a beam, weaving through cones, sliding down a slide, and sprinting to the finish line!
- Hula Hoop Marathon: Who can outlast everyone on the hula hoop?
- Balloon Pop Relay: Teams race to pop balloons by sitting on them. After popping one, run back to tag the next teammate, until all balloons are successfully popped.
- Water Balloon Toss: Pair up and toss water balloons back and forth. Increase the distance after each successful catch until only one team remains.
- Egg and Spoon Race: Balance an egg on a spoon while racing to the finish line, if the egg drops, participants must return to the starting point.
- Dance Competition: Establish a panel of judges who will rank dancers based on their creativity and skill. Allow participants to pick their favorite song to inspire them!
- Target Toss: Create different targets using buckets, hula hoops, or even chalk circles on the ground. Participants throw bean bags, balls, or frisbees to earn points based on accuracy.
- Water Relay: Set up a relay race where participants carry water in a cup or sponge from one bucket to another. The team that transfers the most water successfully wins.
- Balance Beam Challenge: Set up a makeshift balance beam (a piece of wood or even tape on the ground) and challenge participants to walk across it without falling off. Time each attempt for added competition.
- Lawn Games: Depending on the available supplies, try a game of backyard volleyball, pickleball, lawn bowling, croquet, ladder golf, or beanbags!
In Summary
Enjoy some family-friendly competition this summer or modify activities while stuck indoors during the winter—all while gathering essential minutes of physical activity. Remember, that kids should aim for 60 minutes of physical activity per day, and adults should aim for at least 150 minutes of physical activity per week. Lace up your sneakers, and let the games begin!
