Parents who work full-time often find it challenging to make time for sports activities with their children. However, during summer vacations and breaks, there is a great opportunity to try out some sports together.

It’s important to note that parents should lead by example and show their children that physical activity and sports are not just beneficial for health but also a fun way to spend time together. Experts suggest that the sooner a child understands that engaging in sports activities together is a beneficial and enjoyable family tradition, the easier it will be to maintain their interest in sports and a healthy lifestyle.

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So today, we have compiled a selection of six types of sports for family activities.


The trend of replacing personal and public transport with bicycles is growing, and it’s truly encouraging. Many families have multiple bicycles, allowing for bike rides at any convenient opportunity. If you don’t have bikes, consider rental services.

Children can start learning cycling from the age of 2 using tricycles. Training for riding on two wheels typically begins around 4-5 years old, depending on the child’s readiness. Cycling improves physical fitness, trains the cardiovascular system, and enhances agility. It’s also a great way to communicate with each other. Remember to use protective gear, including helmets.


Running is a simple yet highly aerobic activity that tones muscles. Regular running sessions with the family improve metabolism, aid weight loss, boost immunity, and promote mental well-being. Running together fosters closeness, motivates goal achievement, enhances brain function, and ensures a restful sleep. Experts recommend running three times a week. Comfortable footwear and clothing are essential, along with a warm-up before running to prevent injuries.

Power Walking

For families with young children or elderly members, power walking can be an excellent alternative to running for workouts.


Power walking has less impact on the knee joints and spine compared to running while still improving blood circulation in muscles and metabolic activity. It’s important to maintain a moderate to brisk pace, around 7 km/hour, and walk for at least 30 minutes up to 2-3 hours daily. Comfortable clothing and footwear are crucial for power walking.

Roller Skating

Roller skating is a fantastic activity for the whole family during the warmer months. It suits all ages and doesn’t require a dedicated sports ground. It’s advisable to start skating under the guidance of an experienced instructor or after a child reaches a certain age and physical readiness. Roller skating strengthens leg and gluteal muscles, enhances coordination, and helps control weight. However, there is a risk of injuries, so using protective gear is essential.


Swimming is an ideal sport for the entire family, especially in the summer. It benefits all age groups but consulting a doctor is advisable, especially with any medical conditions. The aquatic environment strengthens muscles, respiratory, and cardiovascular systems, relieves fatigue, and uplifts mood. If possible, visiting a swimming pool is fantastic!


Badminton is an engaging and playful form of physical activity for the whole family. It helps improve reaction time, develops core muscles, and doesn’t require significant time or financial investment.


These sports options are just a part of the possibilities for an active and healthy family life.

You can choose other activities such as dancing, yoga, volleyball, or tennis to find what suits your family best. The main thing is always to enjoy the activities!