In today's world, it seems that we're endlessly overcome by a million 'to-do's - 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 tells us that quality time is one of the most singularly important defining factors in a relationship, and keeping the family thriving is one of the most important items on everyone's list. So let's look at how to get this from the impossible task to the possible. In fact, we wanted to take it up a notch and steer away from all the screen-time that's on offer now. Although tempting, we know now that technology is not usually uniting us in the way that we so often hope. To fight the pull of what's so often considered the 'easy option' we've helped start you off with some ideas on how to keep not only the family relationships thriving, but also your health. These ideas are low-cost, low-effort and high-enjoyment, perfect for when you need to get back on top of your healthy habits, shake off some stress, or simply have some fun with your loved ones. So, let's kick off with some physical activity.
10 Healthy Lifestyle Activities to Boost Family Well-being
Having trouble finding activities that strengthen family bond and promote health? In this guide, explore 10 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 can be caught in a spiral of exhaustion and lethargy, where we want to be active, but we just have so much else 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 the older folks, but for teens and kids - where group exercise can allow both de-stressing or de-enegerising. It also allows for some catch up on communication, with the peace from exercise mixed with that fresh outdoor feel not only let the tension in our joints out, but the tension between relationships. Sounds amazing right? We think so too. Here's 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 no-effort, no-cost 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 nice 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 out and have your 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 go seek or the floor is lava.
Biblical Basis
Engaging in a regular physical activity is one way of taking 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 similarly one of the most important phenomena for uniting families.
Research such as that from Anna Fishel, the executive director of the Family Dinner Project, outlines just how important it is to be eating meals together when possible, as it not only assists physical health, making members less likely to overeat and to eat more nutritious food, but also fosters a positive environment, where communication becomes more open, mental health increases and even academic performance. Although it can be difficult to organise time for everyone, try organising schedules, or even encouraging fun activities around that time to encourage others to join in - for example even utilising technology by cooking while a program is playing. Another fun method to increase family involvement can be cooking 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 learn to work together, learn from each other and gain memories from the good, the bad and potentially even the burnt. If you're a family with younger children, you can still involve everyone! Try making more simple recipes such as cookies or muffins and delegate according to ability - for example, some members may help with stirring and counting, while others are able to work with the more fiddly areas 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. The Bible speaks frequently about the importance of food, but more importantly the necessity of connection. In this case, I like to turn to the story of Martha and Mary, and the story of Zaccheus the tax collector (Luke 19:1-10). In both these instances, food was prepared - but in both, the important factor wasn't the food, but the relationships around it. Now it happened as they went that He entered a certain village; and a certain woman named Martha welcomed Him into her house. And she had a sister called Mary, who also sat at Jesus’ feet and heard His word. But Martha was distracted with much serving, and she approached Him and said, “Lord, do You not care that my sister has left me to serve alone? Therefore tell her to help me.” And Jesus answered and said to her, “Martha, Martha, you are worried and troubled about many things. But one thing is needed, and Mary has chosen that good part, which will not be taken away from her”Luke 10:38-42, NKJVBiblical Basis
The Bible speaks frequently about the importance of food, but more importantly the necessity of connection. In this case, I like to turn to the story of Martha and Mary, and the story of Zaccheus the tax collector (Luke 19:1-10; Luke 10:38-42). In both these instances, food was prepared - but in both, the important factor wasn't the food, but the relationships around it.
3) Hydration: The Water Challenge
Water seems to be one of those things that is so easily forgotten - no matter your age. You forget your water bottle, or don't see a tap and end up going all day without the life-saving substance - until of course we realise our mistake, with headaches and sluggishness following. In order to quell this pain for both you and your family, we encourage a more fun way to get hydrated: 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, talk about how much water (ideally 8 to 10 glasses) a day and how many days (ideally over 30 days) you will take the challenge on for.
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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 - our earthly necessities simply 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, hygenic and nutritional lifestyle is most effective when those teaching it also follow that lifestyle, so remember not to just talk it, but act it too! While this can be difficult, remember it doesn't necessarily have to be in big steps for anyone - rather take it one at a time. We've come up with some fun exercises for the whole family to try in order to promote the lifestyle we all wish 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 art - bringing out the colours and the interesting flavours 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 jumping jacks or stretches to unlock them.Timed Teeth Race: Try putting a sand timer that goes for two minutes 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 look after our bodies as gifts God has given us - and to shy away from unhealthy habits that may stop 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 its 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 to 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 that they are feeling, bad or good. Once at a time, allow for acknowledgement of these emotions, and ask how the particiapnts would like to feel (if they are willing to share). If trying to promote calmness, discuss how being calm allows us to focus on what we need to do or on the nice parts of emotion on the inside.
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Encourage members to take deep breaths: breathing in for three seconds, holding for seven seconds and breathing 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 is useful 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 breath deeply and allow space for Him to work.
Mental and Emotional Health
6) Mindfulness
Another element to 'slowing down' mindfulness is an important practice in allowing space from all of the hussle and bustle or stress of the day to create a calm and open mindset. This can be done at any point in the day, but is often suggested in the morning after first awakening or at night when everyone is slowing down for bed. This practice often incorporates the 'deep breathing' technique above, and focuses on dwelling within the present space and time rather then the all too frequent concerns of the future and the past. This helpful practice can be used for all ages, and encourages thoughtful reflection and enjoyment of the moment.
In order to do this, try getting family members to spend a few moments alone in a quiet space. During this time, they may participate in 'quiet activities' such as writing/journalling, colouring, or drawing pictures that reflect their current emotions, thoughts or experiences from the day. Encourage members to focus on their senses - what they can see, touch, hear, taste and smell and spend some time thinking about these experiences quietly. Other helpful techniques may be to go outside on a short walk, focusing on the same things, or practicing gratitude, where each member speaks shortly about something they have been grateful about for the day. 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 we should pray, go to our Power of Prayer course, designed by Pr Pavel Goia.Biblical Basis
At its core, this practice of 'mindfulness' is reflection 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 we should pray, go to our Power of Prayer course by Pr Pavel Goia.
7) Get Out the Games!
We all have those card or board games, all too often just gathering dust in a back closet. Well, new research shows that board games are actually effective for increasing cognitive function (for both kids and the elderly), de-creasing stress or anxiety, and improving interpersonal relationships. Sounds like the perfect reasons to bring them back out! These can be especially handy tricks to have up your sleeve for those rainy days or when everyone's around at night - another excuse to leave the technology turned off!
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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Catan (Ages 10+, 3-4 players)
You can also try making your own! I know my family has their own version of Scattegories, where each 'team' has to list a place, an animal, a media item, a celebrity, a plant and a historical event with the same randomised 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 infrequent 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 amazing for their ability to show us an exact moment of time, bringing the 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 a wonderful bonding activity both as everyone chooses what to remember now, and in the future as they remember why they chose the photo and what it now represents to them.
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Scrapbooking: Scrapbooking is a fun and crafty way to incorporate not only pictures or words, but 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 importance 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 then 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 low-maintenace, such as simply going to the beach, or as personalised as you want, with recreational options, age-curated activities and family-based resources. Examples of retreats such as these include Camp Meetings*.
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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 comfy, bring the healthy snacks and break out those board games or deep and meaningful conversations we've discussed earlier.
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.
*If you'd like to learn more about these, ask the pastor at your local Seventh-Day Adventist (SDA) church. If you're not sure where that is, find out here.
10) Out and About in Nature
Like you have seen throughout this blog, we consider nature to be the one of the backbones of health and relationships - with it providing the peace, the grounding and the awe-inspiring beauty we so often need. Below we have some suggestions for how to make outside time not a task but something easy to enjoy. However, it really doesn’t matter what it is. 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 I mean when I say it’s somehow both revitalising and quieting. Many list these activities, along with stargazing, as important activities for the mind and spirit, 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 easy to have fun on, because who doesn’t love eating outside? Great as both a family bonding activity and as a date (for any parents wanting to reconnect) this is a household favourite for both my home 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 go to is salad or sandwiches, crackers with a funky dip and some sweet berries. Pick a nice grassy spot in a safe outdoors area, and you’re good to go - just make sure you plan with the weather (or can 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 Psalms. Even Jesus Himself used it often in His ministry as both a lesson, and as a time for reflection on God's love.
So, now what?
So, 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.
