Evenings, weekends and summer vacation from school inevitably lead to more screen time for children. Tablets, phones, televisions and gaming systems can quickly fill empty hours, especially when routines loosen up over summer break.
According to the American Academy of Pediatrics (AAP) and the Centers for Disease Control and Prevention (CDC), children age 6 to 17 should get at least 60 minutes of physical activity each day, while younger children should stay active throughout the day.
But balancing activity with busy schedules and increasingly accessible technology can be difficult for parents. Luckily, family fitness doesn’t have to mean organized sports, regimented workouts or expensive memberships. Carving out time for family movement — whether it’s a walk around the neighborhood or a backyard game of catch — not only gets everyone off their devices, but it also helps strengthen family relationships, improve mental health and build healthy habits.
Why moving together matters
Many of us are aware of the physical health benefits associated with exercise, but shared activity can also positively impact emotional wellness and family connection.
Physical activity can help reduce stress, improve sleep, lower anxiety and boost mood for both kids and adults. The CDC notes that physical activity can even provide immediate mental health benefits, including improved thinking and reduced short-term feelings of anxiety. And when families participate together, those benefits can extend beyond fitness.
Taking a family bike ride, playing basketball in the driveway or going for an evening walk creates opportunities for conversation that may not happen while everyone is staring into separate screens. Active playtime with parents can foster emotional security and communication for younger children, while shared activities can create low-pressure opportunities to connect for teenagers.
A recent study found healthy movement habits formed early in life can have lasting effects. The study also found active play with parents during toddlerhood was linked to higher physical activity levels later in adolescence.
The hidden effects of too much screen time
Screens themselves and the content they project are not inherently bad. Technology can help kids learn, stay connected and unwind. But experts continue to warn that excessive recreational screen use may crowd out important behaviors like exercise, sleep and face-to-face interaction. Screen time often occurs when we are sedentary, meaning it usually replaces movement.
The average child now spends several hours per day on screens outside of schoolwork. Growing bodies of research link excessive screen time with higher risks of obesity, sleep disruption, anxiety and depression in children and teens. In children age 5 and younger, too much screen time and not enough active playtime can limit their motor skill development and curiosity.
The AAP notes regular physical activity supports:
- Cardiovascular health
- Cognitive development
- Stronger bones and muscles
- Mental and behavioral health
- Long-term disease prevention
When screen use starts replacing outdoor play, walks or active social time, those benefits can diminish.
Unstructured time can also become an easy gateway to passive scrolling or binge-watching, especially during school breaks or rainy weekends. That’s why many health experts encourage families to be intentional about creating screen-free opportunities for movement and interaction.
Tips to make family fitness feel more fun
The CDC recommends focusing on activities children may enjoy, rather than forcing structured exercise. When fitness feels fun instead of mandatory, kids are more likely to stick with it long term.
Some of the most effective family activities can also be the simplest. Here are examples of activities and movement-based rituals families can plan right away:
- After-dinner family walks
- Bike rides through a local park
- Family hikes
- Low-impact games and sports such as pickleball, table tennis and cornhole
- Household activities like gardening or yardwork as a family, which can encourage movement while creating shared experiences
Children often model the behaviors they see most. When parents prioritize movement, outdoor time and balanced screen habits, kids are more likely to adopt those behaviors themselves. When it comes to the relationship kids have with their devices, the goal isn’t simply reducing screen time; it’s replacing some of that passive time with moments that strengthen physical health, emotional wellness and family connection.
Angela Seabright is a care management physician at Blue Cross Blue Shield of Michigan. For more health tips and information, visit AHealthierMichigan.org.
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