Week 4: Finding Peace

How this works

As a family, do some physical exercise three days a week (though even once is helpful!). If you can do it more often, then do other types of exercise too – walking, jogging, riding, skating, or swimming.

Each week of family.fit has a theme. The focus this week is finding peace. Each step below helps you explore the theme together.

Each session is an adventure made up of seven steps.

There are three options for each step, giving three days of exercise programming.

Remember anyone in the household can take the phone and lead a different step in the adventure.

Have fun together!


If you translate this into your language, please email it to [email protected] so it can be shared with others.

1 warmup

Step 1: Warm-up

Start moving the whole body: 5 minutes

Do the following whole-body warm-ups

Day 1 — Wheelbarrow and inchworm

Wheelbarrow: Work with a partner. Walk 10 meters then swap places.

Inchworm: Bend at the waist and place your hands on the floor. Walk your hands out until you're in a plank position with a flat back. Then walk your feet as close to your hands as you can.

Repeat for 10 meters. Three rounds.

Watch this video.

Play Video

Day 2 — Arm circles and body shapes

Arm circles: Stand in a circle and together complete 15 of each arm movement. Small circles forward, small circles backward, big circles forward, big circles backward.

Body shapes: Lie face down, arms overhead and palms facing each other. Move your arms into each formation.

Three rounds.

Watch this video

Play Video

Day 3 — Wheelbarrow and inchworm

Repeat Day 1 activity. Do three rounds each.

1 warmup

Step 2: Talk together

Rest and start a conversation: 5 minutes

Sit down together and start a conversation. Here are some questions to get you started.

Day 1 — Discuss

What comes into your mind when you have nothing else to think about? What kinds of worries do you have? Talk about these together.

How do you deal with these worries?

Day 2 — Discuss

Think of some examples of when you helped someone who was anxious or worried. Or when someone helped you.

Do you have a particular place that you find restful or peaceful? What makes it special for you?

Day 3 — Discuss

How do you deal with worry as a family?

Are there others you know who are facing worries? Can you think of ways that together as a family you could support them?

1 warmup

Step 3: Move

Move and do push-ups: 5 minutes

Learn and practice push-ups to help your core, shoulder and arm muscles.

Day 1 — Practice the push-up

Practice this movement in pairs. Start slowly and carefully.

Easier: Knees on the ground or hands on a wall.

Harder: Feet on the ground.

Watch this video.

Play Video

Day 2 — Push-ups and sit-ups

Work in pairs. One person does five pushups and five sit-ups then taps to the other person. Five rounds.

Day 3 — Partner squat

See other versions of the push-up. Partner high five.

Feet on chair.

Watch this video.

Play Video
1 warmup

Step 4: Challenge

Move in a family challenge: 10 minutes

Challenging each other helps give you energy.

Day 1 — Family challenge

You will need 10 items (eg. toys, socks, shoes). Place them in the middle of your circle. On GO, the first person does five push-ups and then removes one of the items. Tap out to the next person. The goal is to empty the pile, then 'refill' the pile. Five push-ups equal one item in the pile.

Watch this video.

Play Video

Day 2 — Push-up ball challenge

Line up in the push-up position. Place a ball at the end of the row. Person 1 does a push-up and then passes the ball to the next person. Continue along the line for one minute and see how many times you can get the ball down and back. Three rounds.

Rest for one minute between rounds.

Watch this video.

Play Video

Day 3 — Family challenge

Repeat the activity from Day 1.

Challenge: beat your time from Day 1 or increase rounds.

1 warmup

Step 5: Explore

Explore the Bible together: 5 minutes

Explore the Life Question - “How do we find peace?" Read the words of an ancient song - Psalm 23, written by King David.

Day 1 — Read and discuss together

As you read this Psalm, what images does it create in your mind?

How does it make you feel?

What do you think it means for the Lord to be your shepherd?

Day 2 — Reread and discuss together

Choose a line from the Psalm. In pairs, use your bodies to strike a pose and let the others guess which line it is. Take turns until you have done all the lines. Which image do you like best? Why? Draw a picture of that image adding the words underneath.

Day 3 — Retell the Bible verse

Psalm 23 is a word picture about God being with us, written by King David. This is the same David who was famous for fighting the giant Goliath when he was young. He was a shepherd before he was king and likely wrote this then.

Work together to write something similar about God that connects with your life as a family.

1 warmup

Step 6: Pray

Pray and cool down: 5 minutes

Take time to look outwards and pray for others.

Day 1 — Fist to palm prayers

Everyone sits in a relaxed position. Squeeze hands into fists as tight as you can, breathing in. As you squeeze, think about all the worries you have, squeezing harder all the time. Then really slowly, release and unfold your hands, breathing out gently. As you do, picture God as your Shepherd. Give Him all your worries.

Repeat if there are more things you are anxious or worried about.

Day 2 — Pray for others

Think of family, friends or neighbors. What might they be anxious about? Pray for them.

Write a card, send a message, or give them a call to let them know you are thinking of them.

Day 3 — Pray and stretch

Pray as you stretch your bodies or repeat fist to palm prayers.

Watch this video.

Play Video
1 warmup

Step 7: Play together

Play games as a family: 5 minutes

Play together in active challenges. Have fun!

Day 1 — Trust fall

Do the trust fall in two new ways.

  1. One person stands between two others and rocks backwards and forwards with eyes closed. What did it feel like being caught by the family?
  2. Stand on a chair, close eyes and fall backwards into the hands of the family.

Watch this video.

Play Video

Day 2 — The great paper competition

Everyone gets a piece of paper. Write what takes away your peace on it. Then use the paper for three different competitions.

Watch this video.

Play Video
  1. Make a paper airplane and fly it the furthest. Give points to each person.
  2. Screw up the paper plane into a ball. Each person throws all the balls into a bucket five meters away. See who can get the highest total.
  3. Try to juggle the most paper balls. Start with one, then two and so on. Who has the highest overall score?

Day 3 — Play a quiet board game

Play a quiet board game that brings peace to the family.

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Please send your feedback

We hope you have enjoyed this session of family.fit.

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Thank you.

The family.fit team