Breaking the Couch Habit at Home: How Parents, Children, and Teens Can Stay Active
SURABAYA — Evenings in modern family homes can be marked by an ironic kind of silence. Mothers may be exhausted after a long day, children are absorbed in their devices, and teenagers retreat to their rooms, scrolling through social media. The house may be full, yet physical activity and interaction are minimal.
This urban paradox is reflected in Indonesia’s 2018 Basic Health Research (Riskesdas), which reported that 33.5% of Indonesians had insufficient levels of physical activity, up from 26.1% in 2013. A lack of movement, meanwhile, can pose long-term risks to the health and well-being of family members.
Sports medicine specialist Dr. Zaini K. Saragih explains that the body needs four key types of exercise: endurance for cardiovascular fitness, strength for muscle development, balance, and flexibility. Breaking the habit of being inactive at home therefore requires approaches that fit the needs and routines of each family member.
For Busy Mothers: Making Time with Exercise Snacking
For both stay-at-home and working mothers, two of the biggest barriers to exercise are limited time and mental exhaustion or burnout. Low-impact aerobics and Senam Tera, a form of Indonesian exercise involving gentle, rhythmic movements, can be practical options. These activities are relatively easy on the joints, support cardiovascular health, and can also provide a way to relieve stress.
Movement & Tips: Try walking in place combined with arm pumps, side-to-side steps, and grapevine steps for 10–15 minutes, without jumping. While waiting for water to boil in the kitchen, use the time to do 10–15 squats or a short wall sit. During breaks from online meetings, simple stretches can also be done from a work chair.
For Children: Turning Movement into a Game
Low levels of physical activity during childhood can affect motor development and contribute to unhealthy weight gain. The Indonesian Pediatric Society (IDAI) recommends activities that engage the cardiovascular system, muscles, and bones while keeping exercise enjoyable and age-appropriate.
Movement & Tips: Try play-based exercise or exergaming sessions lasting 10–20 minutes, accompanied by energetic music. Children can imitate movements such as frog hops or pretend to fly like birds. Exercise can also be turned into a game—for example, playing “The Floor Is Lava” by having children jump safely from one cushion or designated spot to another.
For Trend-Conscious Teens: Making Exercise Part of Their Lifestyle
The World Health Organization (WHO) recommends that adolescents up to age 17 engage in regular moderate- to vigorous-intensity physical activity, including activities that strengthen muscles and bones. One way to encourage teenagers to stay active is to connect exercise with activities they already enjoy and identify with.
Movement & Tips: Modern dance, yoga, or cycling can be good options. Teenagers can combine pop-dance movements with body rolls, lunges, and squats while following music they enjoy, including popular TikTok tracks or K-pop, for 20–30 minutes.
The goal is not simply to burn calories, but to make physical activity enjoyable and relevant to their everyday lives.
Building a healthier routine does not have to begin with an expensive gym membership. Small, consistent activities done together at home can be more sustainable than intense workouts that last only a week. Put the screens down for a while, stand up, and start moving together—for a healthier future for the whole family.
