3 Brilliantly Easy Ways to Exercise With Your Family

Remember the days of playing hide and seek, tag, or hopscotch? Exercise seemed to be such a natural part of most of our childhoods. But for many of us, as we got older, we swapped out kickball for an iPhone and jump rope for Netflix.

But now you have a family, and you want to make sure you teach your kids, nephews, or younger cousins’ healthy habits they’ll hang onto for life. To help you out with that, here are three easy ways to get you and your loved ones moving:

1. Stretch It Out

Before everyone zips out the door in the morning, make sure to start off on the right foot. Stretching first thing in the morning helps to boost energy, increase your metabolism, and stay loose and limber throughout the day.

Get your children involved by having them choose the stretches. Make a list of your favorite stretches – or reach out to us, and we’d be happy to send you ours. Write each stretch on a piece of paper, and put them all in a bowl. Then have your child pick two from the bowl every morning for family stretch time. Kids LOVE this!

2. Yoga

If you’ve ever done a “downward dog” or “child’s pose,” you’ve experienced firsthand just how incredibly relaxing yoga can be. Regardless of your experience or age, yoga offers tremendous benefits to help you and your family feel better from head to toe.

Here are three of the MANY perks of yoga:

  • Improved strength and flexibility
  • Reduced stress and inflammation
  • Increased energy and lifted moods

So, sign up for a family class or catch a session on YouTube for some easy family-friendly poses.

3. The Midday Shake Out

By the time your day is in full swing, your kiddo’s energy levels are soaring at their highest. Take advantage of that and sneak in some high-intensity movements that’ll be sure to get all their wiggles out.

Choose three exercises from the below list and do them for 30 seconds each. Turn on some fun music, repeat each exercise 2-3 times and be sure to take a quick rest for 30 seconds in between each round. Here are a few ideas to get you started:

  • Jumping Jacks
  • Bicycle crunches
  • Squats
  • Hopscotch
  • Crab walk
  • Dance-off

This activity break is also a must-do if you find your kiddo is a bit too glued to the screen in the evening. 😊📱 (Plus, it’ll make for a great sleep!)

Get Moving!

The best part about all these options is that there’s no equipment needed. That means you can do them anywhere – at home, on vacations, or that weekend trip to Grandma’s.

For maximum success, choose your favorite tip from this list and schedule it in one day next week. Then, the next week, add in a second one. Be consistent with it, and before long, you and your family will be well on your way to lifelong healthy habits!

Happy Patients

I have had back issues most of my life. Since starting treatments with Dr Greg I have had no more issues. It's such a relief to be able to be physical at the high level I want to be. I am able to maintain wellness by seeing Dr Greg on a regular basis. Thank you Dr Greg!!

Michael L.

Hello! I just want to say that you are truly a healer! After leaving your office last Monday, I was more able to breathe, truly breathe - after having suffered all weekend to take a deep breath due to a "rib out of place" OK - if you say so....all I know is that, though I continued to have a bit of pain in my upper back and neck for a day or two, I could take wonderful, glorious deep breaths thanks to your treatment. Thanks again for all you do! Even if I do make many sound affects while you are treating me - "OUCH!!! Hmmmph!! Ughhh!! Really???" I truly appreciate your healing touch....


I have had Parkinson's Disease for 8 years.  I have developed arthritis in my back and hips. The stiffness of the Parkinson's and the arthritis has caused me a lot of pain. Because of that unrelenting pain I was unable to exercise. Exercise is an important part of pain management for Parkinson's.  Since I have been seeing Dr. Krapf I am feeling much better and his care has allowed me to begin exercising again, which has improved my overall well being. In the past I have been treated by physical therapists and orthopedists. Dr. Krapf's chiropractic manipulations have had an amazing impact on my health and happiness. I highly recommend Dr. Krapf to anyone who needs excellent chiropractic care and the many alternative therapies he offers. I would say he is magical!

When my friend received excellent care from Dr. Krapf, she recommended him to me. I have had gastrointestinal problems for nearly 50 years that have recently been diagnosed with celiac disease with lactose intolerance. All that, including unrelieved stress had made me unhappy and unhealthy. Today I am a different person with the help of Dr. Greg. The Gastro issues are practically nonexistent, my stress levels have plummeted, and my body is changing. I am so grateful for Dr. Greg and his healing hands.

Mary Ann L.

Our family have been patients of Krapf chiropractic for a few decades. We have several success stories archived. The most recent event involves our youngest son who is completing his senior year of high school. He has been a patient of Krapf Chiropractic (KCA) since birth. He has been an avid soccer player since the age of four and has sustained numerous injuries over the years. Dr. Krapf has successfully assisted in every recovery.

Most recently, he began complaining of his feet hurting while playing soccer. Both feet hurt - particularly the balls of his feet while running and cutting. He came to Dr. Greg with his complaint as this was seriously affecting his game. Dr. Greg evaluated the situation and decided a foot scan should be done. The finding was dropped arches. My son was fitted for orthotics. They arrived within days and he wore these as directed. Within a few short weeks he is now playing full games pain free.


I first called Krapf Chiropractic when my back was so bad that I couldn't get up off the floor. It's been a blessing to have Dr. Greg help me with my overall wellness and health! I find this to be a place where you are not a number and everyone cares. Mollie is always cheerful and reminds me to come. Erin is always smiling and helps relax me when I'm in pain. I would not be functioning if I did not have Krapf Chiropractic to keep me going. As I get older my appreciation deepens, especially when I see people around me who are suffering with back problems. If they only knew how helpful this is. I believe Dr. Greg treats the person not the symptoms. Thank you

Debbie B.

I've been lucky to have exceptional health care from the beginning. At the beginning, seventy-six-plus years ago, Hugh Rodgers brought me into the world in mother and dad's second-floor bedroom in our dairy farm home. Hugh's son, Hugh, Jr., practiced with his dad and beyond caring for my parents, he, also, cared for hundreds of others and me. Roughly forty years ago, a friend suggested I make an appointment with Richard Krapf for help with back-pain. Richard treated the pain that, often, was debilitating, and on Richard's death, his son, Greg became the second second generation to help me from one place to another. I'm grateful to Hugh, Hugh, Richard and, perhaps, most of all, to Greg.


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