In today’s world, it seems that we’re endlessly overcome by a million to-dos—and between work, education pressures, household chores, and just generally trying to keep up with life, family time can be unfortunately left at the bottom of the priority pile.
But we also know that finding time to connect with our families isn’t just important—it’s essential. Research shows that quality time is one of the most important factors in building strong relationships—and for many of us, keeping our family thriving is right at the top of what matters most. But how do we make that happen in the middle of busy schedules and endless demands?This list is here to help you build up healthy habits and leave the unhelpful ones behind. We’ve pulled together some simple, screen-free ideas to help you not only strengthen your family connections but also boost your overall wellbein These ideas are low-cost, low-effort, and high-enjoyment, making them perfect for when you need to get back on top of your healthy habits, shake off some stress, or simply have fun with your loved ones. So, let’s kick off with some physical activity.
10 Healthy Lifestyle Activities for Families
Having trouble finding activities that strengthen family bond and promote health? In this guide, explore ten healthy lifestyle activities promising you those benefits.
Physical Health
1) Regular Physical Activity
We all know that exercise is good for us... but sometimes it’s just so hard to get out and actually do it, isn’t it? Far too often, we find ourselves caught in a spiral of exhaustion and lethargy, where we want to be active but have so many other things to do. If this is you, consider this a wake-up call—everything else will be there still afterwards, but exercising will make it that much easier to handle. Fortunately, with a healthy body comes a healthy mind, as exercising produces happy hormones (such as endorphins) which cause us to feel relaxed and, well, happier. This is not only great for older folks, but also for teens and kids, where group exercise can allow both de-stressing and re- (or de-) energizing. It also allows for some catch-up on communication, as the peace from ab exercised body not only lets the tension in our joints out, but also the tension between relationships. Sounds impressive, right? We think so too. Here are some ideas to make it happen:
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Get Out and About: Try going for a simple walk, cycle, or jog around the neighbourhood with the family. This effortless and cost-free method of exercise is effective and easy to start. Simply walk (or ride) out the door, and you can be on your way! If you’re with younger kids, try to choose an area that may have a park nearby, so you can plan a quick stop that will make everyone happy.
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Go Explore: Choose an area you haven’t been before (or know and love!) for a lovely weekend hike or simple wander through. People of all ages love a bit of an adventure (even though they may protest otherwise), but try to choose a spot you think the whole family will enjoy—from a sweet walk in the wild, to a cool water feature or beach, or even to a cool new playground. Anything works!
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When You Can't Go Out: Sometimes it's just not possible to go outside and have fun. Whatever the reason, don't worry—we've got ideas for you too! Try throwing a spontaneous dance party, doing a family-friendly workout, or organising a game, such as hide and seek or 'the floor is lava'.
Biblical Basis
Engaging in regular physical activity is one way to take care of your body, which is a temple of the Holy Spirit (1 Corinthians 6:19-20). Being the dwelling place of God’s spirit, we obviously want to keep it as healthy as possible, and being fit and active is a great way to maintain that. Doing so not only honors Him but also helps cultivate positivity and alleviate melancholy.
2) Communication in the Kitchen
Food is one of the most universally acknowledged methods for uniting communities, and it is also one of the most important phenomena for uniting families.
Research from experts like Anna Fishel, executive director of the Family Dinner Project, highlights just how powerful shared meals can be. Eating together regularly not only supports physical health—helping family members eat more nutritious food and avoid overeating—but also creates a positive environment where communication flows more freely. It can even boost mental health and improve academic performance.Although it can be challenging to organise time for everyone, try to plan schedules ahead, or even encourage fun activities around that time to inspire others to join in—for example, playing some music and cooking together as a family, or having a 'theme' dinner where everyone is involved. Breakfast-for-dinner, or taco night anyone?Another fun way to increase family involvement is to cook together! Whether as a competition, a learning experience, or simply allocating nights for each person to cook, this can be a great bonding activity as people begin to collaborate, learn from each other, and gain memories from the good, the bad, and potentially even the burnt. If your family has younger children, you can still involve everyone! Try making simpler recipes, such as muffins or pasta, and delegate tasks according to ability. For example, some members may help with stirring and counting, while others are able to work on the more intricate parts of the dish. The kitchen may not be the only place where you connect with the family, but it can be one of the most important and often most overlooked ones. So, take on the challenge and get cooking to get connected.Biblical Basis
The Bible speaks frequently about the importance of food, but more importantly, the necessity of connection. In this case, I would like to turn to the stories of Martha and Mary, as well as the story of Zacchaeus the tax collector (Luke 19:1-10; Luke 10:38-42). In both instances, food was prepared, but in both, the important factor wasn’t the food itself, but the relationships surrounding it.
3) Hydration: The Water Challenge
Water is one of those essentials that’s surprisingly easy to forget—no matter your age. Maybe you leave your water bottle behind or don’t spot a tap nearby, and before you know it, the whole day has gone by without a sip. Cue the headaches, fatigue, and that ‘why am I so tired?’ feeling. To help your whole family stay on top of hydration (without the nagging), why not turn it into a game? Enter: The Water Challenge.
Insanely simple and still fun, the water challenge is a health initiative that encourages you to drink the recommended amount of water on a daily basis for proper hydration by creating a simple habit. Here’s how to play:
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Discuss with your family the aims of the challenge and why drinking water is so important. Once everyone is on the same page, discuss the recommended daily water intake (ideally 8 to 10 glasses) and the duration of the challenge (ideally over 30 days).
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Give each family a water bottle with measurement markings similar to the decided amount that each member will drink every day.
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Whoever finishes their water most consistently each month is crowned the winner of that month’s competition. This can be upped to every week if necessary.
Biblical Basis
We know that our bodies need water to maintain proper function, but we also need to be spiritually fulfilled in the same way. Jesus often likens water to being saved in the Bible - another example of our earthly necessities simply being a reflection of our heavenly ones (Isaiah 44:3, John 4:14).
4) Healthy Habits
Research suggests that healthy habits learnt in youth are the building blocks for the maintenance of health at a later age, so you can guess our next topic. First, it’s important to point out that the promotion of an active, hygienic, and nutritional lifestyle is most effective when those teaching it also follow that lifestyle. Don't just talk the talk, but walk the walk too! While this can be difficult, remember it doesn’t necessarily have to be in big steps for anyone; instead, take it one step at a time. We’ve come up with some fun exercises for the whole family to try, promoting the lifestyle we all hope to have. Give it a go!
Food Explorers: Cook a rainbow dinner together, with each family member responsible for adding a colorful veggie or fruit to the plate. Try discussing how each healthy dish is a work of art, bringing out the colors and the interesting flavors of each ingredient! Health Detective: To teach about smoking, drinking, or vaping, try creating a mystery game where kids are encouraged to solve clues about how these negative habits harm the body. Fitness Treasure Hunt: Turn exercise into a game by hiding clues or treats around the house or yard, requiring participants to complete jumping jacks or stretches to unlock them.Timed Teeth Race: Try setting a two-minute sand timer with your toothbrushes. Whoever brushes their teeth till the sand timer runs out wins! Try incorporating fun family songs into the time to keep their entertainment going.Biblical Basis
The Bible encourages us to care for our bodies as gifts God has given us—and to avoid unhealthy habits that may hinder us from doing so.
Or do you not know that your body is the temple of the Holy Spirit who is in you, whom you have from God, and you are not your own? For you were bought at a price; therefore glorify God in your body and in your spirit, which are God’s.
1 Corinthians 6:19-20, NKJV
5) Deep Breathing Exercises
Breathe in... and out. In those stressful, exciting, or tense moments, sometimes it’s easy to forget to breathe, however vital. Deep breathing is the perfect technique for slowing things down—whether it’s the storm after an argument, the need to focus before a difficult task, or simply getting ready for bed. Here’s the steps:
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Have the participating members sit together in a position that allows deep breathing, such as with a straight back and crossed legs. Participants can also stand where they are.
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Once members are in position, encourage them to close their eyes and focus on the emotions they are feeling, whether good or bad. Allow for acknowledgement of these emotions one at a time, and ask how the participants would like to feel (if they are willing to share). Discuss how God sees all our emotions, and loves us no matter how we're feeling. When trying to promote calmness, focus on how being calm allows us to concentrate on what we need to do or on the positive aspects of our emotions.
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Encourage members to take deep breaths: breathe in for three seconds, hold for seven seconds, and breathe out for four seconds. This can be adjusted according to the age and ability of each member.
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Let each participant take at least three breaths with their eyes closed, focusing on how it impacts their body, for example, feeling the rise and fall of their chest.
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Once each participant is finished, ask them how they are feeling now and discuss how deep breathing can be helpful in moments of frustration, stress, or exhaustion.
Biblical Basis
The Bible tells us in Genesis 2:7 that our soul (or our life itself) is from the breath of God. Each breath we take is a reflection of God’s constant love, so let’s breathe deeply and allow space for Him to work within us.
Mental and Emotional Health
6) Quiet Time
Another way to encourage slowing down is by creating space in the day for quiet, prayerful reflection. In a world filled with constant activity and noise, intentionally pausing allows individuals and families to reconnect with God and refocus their thoughts on what truly matters. This can be especially powerful in the morning—offering the day to God—or in the evening, as the day winds down and hearts are stilled before rest.
Families can set aside moments of quiet where each person spends time alone with God. During this time, they might engage in peaceful activities such as journaling their prayers or thoughts, colouring or drawing images that reflect their walk with God, or simply sitting still and listening for His gentle voice. Encourage each person to notice God’s presence in their surroundings—whether through nature, the warmth of a home, or the blessings of the day—and give thanks for these things. A short walk outdoors can also become a time of worship and appreciation for God’s creation. Practising gratitude together as a family, by sharing something each person is thankful for, helps to turn hearts toward God and cultivates a spirit of joy and contentment.Biblical Basis
At its core, time of reflection is a time to focus on the gifts God gave us—on our senses, the beauty of the world we live in and the importance of staying in the moment rather then worrying about the past or future (Matthew 6:34; Psalm 77:12). Prayer is an extension of this, where we focus on God and on speaking to Him over the distractions of the world. If you need help to know how to do this, try following this simple outline, based on the prayer that Jesus taught the disciples (Matthew 6:9-15):
Biblical Basis
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Gratefulness: Focusing on God’s goodness
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Petition: Communicating to God our worries and submitting them to Him
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Intercession: Asking God to help us in our forgiveness of others, and to be with others too
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Acknowledgement: Remembering that God is in control and has good intentions for us
This is simply a guide, and can be adjusted to suit your understanding. If you’d like to learn more about this topic and how to pray, visit our Power of Prayer course by Pr. Pavel Goia.
7) Get Out the Games!
We all have those card or board games stashed away in a cupboard, collecting dust. But it might be time to bring them back out—because new research shows that playing board games can boost cognitive function (for both kids and older adults), reduce stress and anxiety, and even strengthen relationships. Sounds like the perfect excuse for a game night! They're especially handy on rainy days or cosy evenings when everyone’s home—another great reason to keep the screens off and connect face-to-face.
If you don’t have any family-friendly ideas, here are some suggestions:
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UNO (Ages 5+, 2–10 players)
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Memory (Ages 2+, 2–6 players)
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Chess (Ages 5+, 2 players)
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Guess Who Cards (Ages 4+, 2+ players)
You can also try making your own! For example, my family has their own version of Scattergories, where all you need. issome paper and a pen. Each team has to list a place, an animal, a media item, a plant, and a historical event with the same randomized starting letter (e.g., the chosen letter may be A) in one minute. Whoever gets the most out of each of the rounds wins!
Biblical Basis
The Bible encourages us to have a sharpened mind and to be increasing in knowledge and wisdom through learning (Proverbs 18:15, Proverbs 1:5, Proverbs 9:9). After all, Solomon was blessed for his ask in wisdom (1 Kings 3:9-13)—so he was not only wise, but also wealthy and a good leader. Who wouldn’t want that?
8) Journaling of Daily Reflections
Family journaling is a fun and easy way to capture life’s little highlights in a sweet format, capturing all of the highs, the lows, the laughs, and the lessons that make your family special. This can be as often or as infrequently as you like, but having it as a bit of a family tradition can ensure that the memories stay caught up with the laughs. There’s a few ways this can be done:
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Traditional Journaling: Writing down the moments can be a simply and easy way to make sure they’re remembered. This doesn’t have to be fancy—just grab a notebook and write down each family member’s daily highlights, their funny story of the week or draw a small picture to place inside. It doesn’t take long, and if upkept, this can become a wonderful time capsule of memories for the family to remember.
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Picture Journal: Pictures are remarkable for their ability to capture an exact moment in time, bringing memories of the moment flooding back in an instant. Keeping an album of photos that each family member has taken or chooses to include can be an excellent bonding activity, both as everyone selects what to remember now and in the future, as they recall why they chose the photo and what it now represents to them.
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Scrapbooking is a fun and crafty way to incorporate not only pictures and words, but also small items and their accompanying memories. This can be as beautiful or haphazard as you want, including small sketches (or scribbles) done by different members at each point in time, ribbons of their favourite colours, or even small parts of beloved but old clothing or blankets. The book is yours—choose your treasures!
Biblical Basis
The Bible often mentions the necessity of gratitude, and the importance of holding onto good memories (Psalms 77:11, Deuteronomy 32:7). Through journaling we can not only hold onto our favourite moments, but also have a small reminder of God's presence in our lives as we revisit all the times that we have seen Him work.
Lifestyle and Social Well-being
9) Family Retreats
Sometimes in order to reconnect, we have to disconnect... And what better space to do that than a family retreat? This style of holiday allows for a re-focus on the family, prioritising relationships and quality time by cutting off some of our other many (many) responsibilities for a small space of time—ideally creating a short break from technology, from work, and from extracurriculars. We all need a break anyway, right... so why not get two things done at once? Ideas for a family retreat include:
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Go Camping: Try camping in your closest National Park, at a beachside caravan park, or even just at the local spot you love going to. Even backyard camping can be a win! Wherever you go, just make sure it’s a space where you can disconnect with technology and other responsibilities, which is why we suggest spending time in nature!
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Visit an Organised Retreat: There are some great retreats for families available worldwide! Not only should these be relaxing, but have a focus on reconnection, often with organised activities for the family to bond over. These can be as low-maintenance as simply going to the beach, or as personalized as you want, with recreational options, age-curated activities, and family-based resources. Examples of retreats like these include Seventh-Day Adventist Camp Meetings. If you’d like to learn more about these, ask the pastor at your local Seventh-Day Adventist (SDA) church. If you’re unsure where that is, try contacting us using the Whatsapp link below! We'd love to connect you with a community.
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Hate Camping? If you can’t spare the time to go away (or outdoors just isn’t your thing), try a home specialty. For example, a slumber party style event in the lounge room. Pick a night when everyone is free, make it comfortable, bring healthy snacks, and break out those board games or engage in deep and meaningful conversations we’ve discussed earlier. It'll be a night for the whole family to remember!
Biblical Basis
Whether it’s an all out camping adventure, or a simple stay in your backyard, these moments as a family aren’t just good on the surface level - they’re also a reflection of God’s heart for togetherness (Genesis 2:18). Time spent with loved ones, especially surrounded by His creation, is time that truly honors His design for family.
10) Out and About in Nature
As you have seen throughout this blog, we consider nature to be one of the backbones of health and relationships, providing the peace, grounding, and awe-inspiring beauty we often need. Below we have some suggestions for how to make outside time not a loathsome task but something easy to enjoy. Whatever you do, don’t be afraid to take it outside—the world awaits!
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Stargazing and Sun-Catching: If you’ve ever watched the sunrise or sunset, you’ll understand what Iwemean when we say it’s somehow both revitalising and quieting. Many list these activities, along with stargazing, as important activities for our health, allowing for our circadian rhythms to get back in order and for our minds to be in awe of such wondrous beauty. So don’t be afraid to try it—whether simply lying on the grass outside, watching from a beach or mountain or even just from your window this activity can be soothing to those of any age.
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Nature Spotting: We all love finding something new, and nature is full of undiscovered excitements. Whether in the water or on land, try making a game of spotting something new, something exciting or something rare. Whether it’s a cool stick a colourful insect or a powerful bird, this game is up to you—allowing deeper insight not only into nature, but into what each person finds fascinating or beautiful. Give it a shot!
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Let’s Go on a Picnic: Last but certainly not least, picnics are easy to put together and fun to have. Great as both a family bonding activity and a date (for any parents wanting to reconnect), this is a household favourite at our homes and many others. Simply throw together some easy-prepared and low-mess food, something sweet, and something fun, and you’ve got something anyone could love. For example, our family enjoys salads or sandwiches, crackers with a unique dip, and some sweet berries. Pick a nice, grassy spot in a safe outdoor area, and you’re good to go—just make sure to plan with the weather (or be prepared to go with the flow)!
Biblical Basis
The Bible often discusses nature as a reflection of God’s glory, as David was well-known for throughout the Psalms. Even Jesus Himself used it frequently in His ministry, both as a lesson and as a time for reflection on God’s love.
So, now what?
Whether it’s a quick hike, a game night, or simply cooking dinner as a team, hopefully, these 10 ideas have inspired you to start the reconnection with both your healthiest self and with each other. So go ahead, gather your crew and try something new—and if it doesn’t work out, at least you have the memories to share. After all, the best family moments aren’t just about what you’re doing but who you’re doing it with.
If you’d like to learn more about topics like this, go to our health courses here.
