Backyard Boot Camp: Fun Fitness Activities for Dads and Kids

The days are getting longer and warmer, and winter hibernation must come to an end. It’s time to get butts off the couches, eyes off the screens, and enjoy the great outdoors, even if it’s in your own backyard. Summer is a great time for dads to bond with their kids and for everyone to get some exercise.

Maybe some family members aren't into fitness and exercise. But if you disguise it as fun and games, you can be sure your entire family will love the sunshine and activities.

If you're unsure where to start, read on for ideas on your backyard boot camp with fun fitness activities for dads and kids.

Why Being Active is Essential for Kids (and Dads)

In 2022, there were 390 million overweight children in the world, a truly scary statistic, as there are endless health issues attached to being overweight or obese. But being active outdoors has many benefits for kids (and dads), including:

●       Increases muscle strength and development

●       Improves heart health

●       Aids flexibility and coordination

●       Stress reduction

●       Helps the focus and improves attention

●       Boosts their mood

●       Fun group activities teach them teamwork, communication, and leadership

●       Helps maintain a healthy weight

Fun Fitness Activities for Dads and Kids

Here are some fun outdoor activities for dads and kids that will get the blood pumping, release all the winter pent-up energy, and make happy family memories. Choose the age-appropriate ones for your family, and remember, if you're heading out, pack sunscreen and water in your Compact HSD HighSpeedDad Bag!

Field Events

If you have a naturally sporty family, disguising fitness activities as games may not be necessary. Active kids and dads can work up a sweat with a game of backyard volleyball, badminton, soccer, baseball, or football.

Shooting Hoops

Older kids will love shooting some hoops with their dad, so it’s a worthwhile investment to hang a basketball net in the driveway or somewhere in the yard. You can also get ones with adjustable poles, making it something even little ones can enjoy.

Marco Polo

Summer is a time for fun and swimming, and pool games are the perfect choice. This age-old game always keeps kids entertained and on the move. A blindfolded swimmer calls out “Marco,” and the others answer “Polo.” The blindfolded player must guess where the others are from their voices and try to catch them. If you’re caught, you become Marco.

Cannonball Splash Competition

The kids might want you to be the judge in this game because you’re likely to make the biggest splash. But it will keep them busy for ages, running, jumping, and swimming their little hearts out.

Sharks and Minnows

Sharks and Minnows is great fun, especially when Dad is the shark. Nominate a shark that stands in the middle of the pool. The other players are all minnows and must get to the other side of the pool without getting caught by the shark. If they get caught, they become a shark. The minnow that gets to the other side wins the game.

Backyard Obstacle Course

You don’t need a lot of equipment, just a bit of creativity. Use random things you have at home, like cardboard boxes, hula hoops, ropes, pool noodles, and old tables or chairs. Lay them out in the garden for players to crawl through, jump over, climb up, and time each person. Whoever navigates the course the fastest is the winner.

Capture the Flag

Capture the flag is a great game to play at home or in a nearby park when there are lots of kids around. Divide the area into two sections and place a colored flag in each section. Players form two teams and must steal the other team’s flag without getting tagged. This game is loads of fun, but there’s a lot of running. If you’re playing away from home, grab an HSD lunch bag and fill it with cool drinks and snacks to keep everyone hydrated and energised.

Foursquare

A driveway, concrete slab, or patio can make a great foursquare court. All you need is some chalk or duct tape to set up a large square with four smaller ones inside, a ball, and at least four players. The “King,” or server, bounces the ball in their own square and then into one of the other squares, with each player bouncing it this way.

When a player misses, double-bounces it in their own square, or holds onto it, they’re out. If there are more than four players, a new player enters the game. Otherwise, the person who made the fault starts at the square furthest from the King.

Scavenger Hunts

Little ones enjoy scavenger hunts and will love having their Dad help them search for treasures in the garden. Make a list of everything they need to find, and the first one back with all the items wins a prize. With tiny ones, you may want to add a consolation prize.

PhotoRun

Great for slightly older kids who can use a smartphone camera, a PhotoRun combines the speed and strategy of orienteering with the creativity of photography. Create a list of natural features in the local landscape, like a lone tree, hills, or a stream, and set a timer. The first one back with a photo of each wins. This kind of game gets everyone moving, and it may spark a lasting passion for landscape photography, inspiring your kids (or yourself!) to build a portfolio of your images.

Dance Parties

Day or night, dads and kids can burn off stacks of calories while having a blast. Dancing is a great cardio workout. Crank up the volume and show your kids your best dance moves. No doubt they will think it’s hilarious and show off their superior skills. It’s a fun way for kids (and dads) of all ages to burn up some excess energy and celebrate the summer.

Other Fun Activities

There are endless fun fitness activities you can do with your kids:

●       Jump rope challenges

●       Frisbee games

●       Bean Bag Toss

●       Follow the leader

●       The Floor is Lava

●       Play park climbing and balancing

●       Bike rides

Put The Fun In Fitness As A Family

As a dad, your window of spending valuable time with your kids is short. Pretty soon, you'll be uncool and get the eye-rolling treatment. Everyone needs exercise to stay healthy, so why not spend the summer in your backyard boot camp with your kids? Enjoy some fun fitness activities while bonding and making memories.