Physical Fitness and Sports Month: Celebrating Physical Activity


Throughout the month of May, we are celebrating National Physical Fitness and Sports Month! The President’s Council on Sports, Fitness & Nutrition is encouraging everyone to #MoveInMay, but remember to continue to practice social distancing while you’re being active. This is the perfect month to celebrate the importance of physical activity in our daily lives.

Physical Fitness and Sports Month: Celebrating Physical Activity Zoe Costa Contributor Miami Moms Blog

Sports are not just for the kids, they’re for parents too.

Playing sports helps develop lifelong skills and character traits through friendly competition. Plus, all the wonderful memories we create with the time we spend with our family and friends. Through sports, communities are brought together–they entertain us and improve our health.

For example, one of my favorite sporting events of all time is watching the Olympic Games! Not only is it a proving ground for the best of the best athletes all around the world. But it has also inspired so many adults and children to dream bigger and to dare to try new things. It is a chance to witness the greatness and capability of humankind. And it is an exemplary platform to see the world come together to promote peace and unity.

My Top 6 Tips to Get the Family to Stay Active

Physical fitness is not only for those who are avid runners, bodybuilders, or athletes. As long as you have the green light from your doctor, fitness is for everyone.* Children are recommended to add 60 minutes of daily physical activity, and adults need at least 30 minutes a day.

Maintaining a strong body, along with developing a strong mind, is all part of living a healthy lifestyle and the prevention of disease. Here are my top 6 tips to help get the whole family to stay active.

Build new skills

So many schools are offering virtual learning for children to keep up with their extracurricular classes. For example, my daughter takes martial arts lessons virtually via Zoom. Sometimes as a family we try to follow along in the background to show her support. 

Physical Fitness and Sports Month: Celebrating Physical Activity Zoe Costa Contributor Miami Moms Blog

Have a family fitness night

Together you can decide what game or sport you would like to play as a family. Our family’s favorite thing to do is to build our own obstacle course! We throw in a mountain of pillows to create tunnels, we army crawl through them, we add ninja rolls, and we even have the girls do some burpees too. Get creative and have fun!

Stream a virtual workout together

With so many options to stream virtual workouts these days, it is a great way to get the family to exercise together. Some companies are even offering free workouts for the whole family.  

Family walk, run, jog, or bike

No matter which one you decide to do as a family, this is a budget-friendly option. All you have to do is lace up the sneakers and out the door you all go! If you have a pet, take advantage of walking or going out running together. You can even make stops at certain landmarks and throw in some extra jumping jacks or high knees to get a bit of cardio going too.

Zoe Costa Contributor Miami Moms Blog

Assign outdoor chores or gardening

Involve the kids in yard work, gardening, and other active chores around the house. Have them help you with raking, weeding, planting, or vacuuming. This is a great way to help kids be more hands-on.

Dance parties

This one is a personal favorite! All you need to do is have your kids take turns selecting a song and get ready to boogie! This is a great way to get the whole family moving. My girls love to take turns with the flashlight and use it as a strobe light.

Moms we deserve to move and celebrate our bodies!

Exercise gives you endorphins. Endorphins make you happy.”- Elle Woods from the movie Legally Blonde

As moms, we need all those happy hormones! Being a mom is the most amazing and beautiful experience we will ever know, but it can also drain us.  We have the tendency of putting everyone first, and at times we place ourselves last and run on an empty gas tank! 

Zoe Costa Contributor Miami Moms Blog

When we exercise, our body releases chemicals that can improve our mood and make us feel more relaxed. Exercise helps us deal with stress better, and reduce the risk of depression. In my opinion, exercise is the key to our mental sanity, especially on the tough days.

Something that I practice and have suggested to other moms, is to look at your calendar and time block. Once you have selected a time and day to do your workouts, set it up like an appointment. We typically do not like to miss appointments, so make it your non-negotiable and reserve it as your “mommy time” to self-care. This method has helped me stay on track and has changed my life for the better.

Moms, you deserve to nurture and take care of your emotional health and physical fitness.  Exercising on your own or with your family will help fill your self-care cup.  

Let’s stay well together!

Physical Fitness and Sports Month: Celebrating Physical Activity Zoe Costa Contributor Miami Moms Blog

*Safety Disclaimer: Increases in your physical activity may impact your health. If you have any concerns, please consult with your health care provider before beginning an exercise program and only engage in exercises that you can perform safely and comfortably.


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Zoe Costa
Dr. Costa is a military spouse who is currently stationed in Miami, FL. Her husband serves Active Duty in the the Coast Guard. Together they have two beautiful girls who are 6 and 3 yrs old. Moving every 3-4yrs made it challenging to pursue her career as a chiropractor, due to her husband’s job. Together, they made the difficult decision to pause her career until both of her girls were in school. Dr. Costa had the opportunity to share her knowledge and love of the human body teaching anatomy and physiology at the college level when stationed in Long Island, NY. Since moving to The Sunshine State, she has dedicated and focused her time to raising her daughters while working part-time as an online health and fitness coach. Dr. Costa continues to educate her clients on how to live healthy and fulfilling lives through proper nutrition and fitness. Follow along with her at survivalofthefittish_mom on Instagram to stay connected.