Moving Together: Simple Ways to Build Movement into Family Life
By an Occupational Therapist & Co‑Founder of Common Tread
As OT's, we are trained to look at function and quality of life needs. As a mom I can't help but notice and marvel at my sons' mastery over their daily skills with time, as they grow and develop. It is fascinating to see how movement supports a developing body, building their brains and also regulating their nervous systems and improving their mood.
There are very real constraints on time, space, and resources when it comes to incorporating daily movement into our modern lives. As a parent, I also live the challenge of trying to fit healthy movement into family life without adding pressure or perfection.
The good news? Movement doesn’t need to look like organised sport, expensive equipment, or another lift‑club commitment. In the South African context especially, movement can be simple, practical, and woven into the rhythms of everyday family life.
Through an OT lens: Why Movement Matters
Movement is not just about physical strength or fitness.
So what are the benefits of moving together?
1. Reduces stress and improves emotional regulation by lowering cortisol levels and calming the nervous system. Natural environments help children (and adults) feel more settled, especially after busy school days or screen time.
2. Improves attention, focus, and learning through what researchers call attention restoration. Nature allows the brain to recover from mental fatigue, supporting better concentration and problem‑solving.
3. Supports physical health by encouraging natural movement such as walking, climbing, balancing, and running — all of which strengthen muscles, coordination, and cardiovascular health.
4. Promote better sleep through natural light exposure, which helps regulate circadian rhythms.
5. Builds resilience and confidence as children navigate uneven terrain, take manageable risks, and learn to trust their bodies.
6. For a family who moves together - this often promotes a sense of bonding or togetherness - and fosters deeper connection while those meaningful conversations take place.
The Power of Nature: Why Being Outdoors Matters
From an occupational therapy perspective, nature provides a unique combination of sensory, physical, and emotional input that is difficult to replicate indoors. A growing body of research shows that regular time outdoors supports children’s development and family wellbeing in measurable ways.
Why Barefoot & Minimalist Shoes Matter for Healthy Movement
From an occupational therapy perspective, how we move is just as important as how much we move — and the feet play a foundational role in this process.
Feet are rich in sensory receptors. They provide constant feedback to the brain about balance, pressure, surface texture, and body position. When feet can move, feel, and adapt freely, the entire body benefits. A little reminder to ensure your kids can do just this. Choose to go barefoot or wear barefoot shoes again and again.
Moving Forward Together
Movement is one of the most powerful tools we have to support our children’s physical, emotional, and sensory development. When we move together as families, we model balance, resilience, and connection.
Start small. Use what you have. And remember — every step counts.
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