Sam Wood’s tips for family-friendly backyard workouts with kids
“We have a 1:1 ratio rule, for every minute spent on screen time it must be matched with 1 minute outside of free play.”
The Bachelor’s Sam Wood and his partner Snezana Wood are proud parents of four daughters. Eve, who was just nine when the couple first met on the reality show, is now 19.
And together, Sam and Snezana have three younger girls – Willow, born in 2017; Charlie, who arrived in 2019; and Harper, welcomed in 2022.
As a fitness expert, Sam believes in turning backyard time into quality bonding moments with his daughters, all while squeezing in a workout!
Spending time outdoors and grounding yourself on the grass offers fantastic benefits, including a boost for your brain. But let’s not forget that our lawns need some TLC too.
With 9 in 10 Australians eager to enhance their backyards – Scotts has partnered with Sam Wood to launch a GrassFit program that blends lawn care with fitness, making it easy to swap the treadmill for turf and make the most of your backyard workouts.
Bounty Parents spoke with Sam Wood about staying fit and engaging in family-friendly exercises with kids in the backyard, as well as the mental health benefits of spending time outdoors.
Sam Wood’s backyard workout tips
What are some fun and engaging exercises parents can do with their kids in the backyard?
My backyard is my – and my family’s – happy place. With the grass between our toes, we instantly feel calmer and more relaxed. As a family, we’re often outside playing games – from tag, playing tug with Hendo (our dog), kicking the ball, playing tea parties or climbing the monkey bars.
A kids’ job is to play and have fun, and by doing this outside, they’re getting incidental exercise while enjoying the benefits of the outdoors, the grass between their toes and time together as a family. I believe in modelling good behaviour and by prioritising my mental and physical health; I hope the girls will also prioritise this throughout their lives as they get older.
Given how much time we spend outside playing together on the lawn, I need to keep my lawn looking healthy, the same way I do my mind and body- hence I created the GrassFit program to build a better lawn, and better overall wellness. I also love that when I am working out outside and the kids are playing, that they see me because one of the most important things as parents is that we model the right active behaviour to our kids.
What exercises do you and your girls enjoy doing in the backyard?
For me it’s all about free play and exploration. So running ,hiding, seeking, jumping, climbing. I always want my girls to embrace their environment and let their imaginations run wild.
How does outdoor exercise impact mood and stress levels?
Australians love getting outdoors, and we love how it makes us feel. The backyard is our own slice of nature at home, personally it’s my happy place that I share with my family. Getting out there together brings us closer together; we play and help each other relax.
How can spending time outdoors help improve concentration and focus in children? Do you notice a difference with your kids?
Absolutely it does an absolutely we do. We have a 1:1 ratio rule, for every minute spent on screen time it must be matched with 1 minute outside of free play. That might be swimming, climbing, trampolining, bike riding or running around on our beautiful lawn, as long as it’s outside and it’s all about fun.
How can regular outdoor activities impact the lawn, and what can be done to minimise damage?
Playing and exercising on the lawn will naturally cause a bit of wear and tear on our grass but that’s a sign of something being loved! It’s important to look after the things you love and with lawn such an important part of our lives here in Australia, it’s important to look after it! But it is really easy!
Regularly watering, fertilising and mowing your lawn are essential to minimising damage, restoring lawns and keeping out the weeds.
What are some low-maintenance lawn care tips for people who frequently use their backyard for exercise?
Keeping your lawn lush and green is essential to making a space for the whole family to enjoy, whether it’s for playing or exercising.
Weeds are my biggest gripe with keeping my lawn up. I find the best way to tackle them is to keep the lawn thick, as this keeps out the weeds, and stay on top of any that pop up by quickly pulling them out. Turn this simple chore into a lung or a squat to get some exercise in while you’re at it!
Regular mowing during the growing season, fertilising and watering in the morning also keep the lawn looking good. The Scotts Lawn Builder is my personal shortcut to a lush lawn, all it takes is 10 minutes and I know my lawn will be fed and looked after for three months. I’m not the biggest green thumb by any means but this helps me keep the backyard in the best shape.
