Small Shifts for Big Impact: Heart Health & Cancer Prevention Exercise for the Whole Family
When it comes to protecting our hearts and reducing cancer risk, big changes aren’t the only answer. Sometimes, the most powerful habits start with small shifts, simple choices that add up over time. It may seem small, but those extra steps can make a big difference for kids and adults alike. As part of the Pennington Biomedical Small Shifts campaign, we have ways you can make a big impact with small changes for the whole family.
Why Exercise Matters for the Whole Family
Exercise helps keep our bodies strong and healthy at every age. Regular physical activity:
- Strengthens the heart and lungs
- Helps maintain a healthy weight
- Builds muscle and bone strength
- Boosts energy and mood
- Reduces stress and improves sleep
- Lowers the risk of heart disease, type 2 diabetes, obesity, and some cancers
For children, exercise also supports growth, focus, and confidence and builds habits that last into adulthood. Children are recommended to get at least 60 minutes of physical activity every day. That exercise can, and should, be broken into smaller bursts throughout the day.
Small Bursts of Exercise Add Up
Exercise doesn’t have to happen all at once to be effective. Short bursts of movement spread throughout the day can:
- Raise heart rate and improve cardiovascular fitness
- Strengthen muscles
- Reduce long periods of sitting
- Make daily exercise feel more manageable and fun
Even 5 to 10 minutes at a time counts. Several short activity breaks can easily add up to the recommended 60 minutes for kids.
A Simple #SmallShift Exercise: Take the Stairs
- Climbing stairs is a powerful form of exercise packed into a short amount of time.
- Exercise benefits of stair climbing:
- Cardio exercise that strengthens the heart
- Builds leg and core muscles
- Improves balance and coordination
- Increases endurance
Encouraging kids to take the stairs helps them see that exercise can happen anywhere: at school, at home, or out in the community.
Make Exercise Fun with Challenges Turning exercise into a game keeps kids motivated and engaged.
External Challenge: Track Your Exercise
- Use a phone app, smartwatch, or pedometer
- Track steps, stairs, or active minutes
- Set realistic daily or weekly goals
Internal Challenge: Family or Classroom Exercise Competition
- Create a friendly stair or steps challenge
- Track totals on a chart or calendar
- Celebrate effort, not just the winner
Challenges help kids focus on movement consistency rather than perfection.
Parent Tips: Helping Kids Exercise Every Day
Kids ages 6 to 17 need 60 minutes of exercise daily, but busy schedules can make that hard. On days when outdoor play isn’t an option, try these indoor exercise ideas:
- Dance breaks to favorite songs or music videos
- Stair climbing challenges inside the house or building
- Stretching or exercises during TV commercials or game loading screens
- Follow along with kid-friendly workout or movement videos
- Body‑weight exercises like jumping rope, running in place, sit‑ups, push‑ups, or squats
For children who are less active, start small and build up gradually. Example: 15 minutes of exercise, four times a day.
Build a Family Exercise Plan
Planning exercise together makes it easier to stay consistent.
Steps to create a family exercise plan:
- Choose exercises everyone enjoys
- Schedule movement on a weekly calendar
- Mix cardio, strength, and fun activities
- Display the calendar where everyone can see it
👉 Why Every Step Matters
Making exercise a shared family habit improves health while creating quality time together. Exercise doesn’t have to be complicated. Small shifts, like choosing the stairs, turn everyday moments into opportunities to strengthen the heart, reduce cancer risk, and help kids build lifelong healthy habits.
Every step is exercise. Every step counts.
About Small Shifts
The Pennington Biomedical Small Shifts Campaign is your gateway to a healthier, happier you. As part of Pennington Biomedical, Greaux Healthy also believes that big transformations start with small steps. Whether it's drinking more water, taking a daily walk, or simply taking a few deep breaths, we believe that every small step you take can lead to big results. So let's get started and make some small shifts together!