Exercise doesn't have to be all about calisthenics. These
activities help you make it fun!
Before our lives were so high-tech, family members were
more physically active and got plenty of exercise naturally.
Today, however, we go everywhere by car and sit for hours
in front of the TV or computer. This sedentary lifestyle has
been tied to obesity and a slew of related-health problems
ranging from diabetes to depression.
Related: 10 Cities for an Active Family Vacation
The U.S. Department of Health and Human Services reports
that children who are consistently more active are likely to
be healthier adults. And people who don’t exercise are at
risk of developing high blood pressure, osteoporosis , heart
disease , and other chronic illnesses. Sounds like a
prescription to get moving — now!
Family Exercise: Shift out of Idle
"Childhood obesity is proportional to the amount of time
spent watching TV," says George W. Shannon, MD, a family
physician in Georgia who serves on the board of directors of
the American Academy of Family Physicians. "TV should be
limited to time after supper, to sit down and watch
informative and educational channels such as PBS, the
History Channel, or the Discovery Channel. Limit those TV
hours."
Related: A Guide to Keeping Kids Healthy
Dr. Shannon also suggests limiting any other sedentary
distractions such as sitting at the computer. "Put your
computer in a common area so kids are not in their
bedrooms for hours at a time," he says.
10 Great Family Fitness Exercise Ideas
Now that you've set the ground rules for sedentary
activities, plan some family togetherness time. The idea is
to get 60 minutes of moderate to vigorous exercise every
day . So, how can you get your family moving in a way that's
fun and doesn't feel like a punishment? Here are some easy
ways to reach that goal together.
1. Walk to school. Lace up your walking shoes and
join the kids for a brisk walk to and from school
each day.
2. Check out physical participation video games.
"I'm delighted with some of the newer action
toys such as the [Nintendo] Wii games. People
have the ability to play tennis, bowling, baseball,
skateboarding, and snowboarding," Shannon
says. "Kids love them. I'm generally trying to get
kids away from the TV, but in this case, if they
are swinging a bat or dancing, it's great."
3. Build strong bones. Be sure to include bone-
strengthening exercise as well, such as
hopscotch, jumping rope, gymnastics, or
volleyball — any "weight-bearing" activity, one
that you do standing up.
4. Take a tour of the park. Make going to the park
a reward for a job well done, a good test grade,
or anything that deserves a positive non-food
reward. When you get there, play a fast game of
Frisbee or pitch a ball.
5. Turn birthdays into an active adventure. Make
your presents for birthdays related to activities.
Plan a family ski or snow-tubing day trip or visit
a nearby zoo. A bike makes a great gift for every
family member, as does a basketball hoop in the
driveway and a badminton net in the back yard.
Make sure that Mom and Dad are included in the
bike rides and pick-up games, too.
6. Get to the playground. Muscle-strengthening
exercise doesn't mean just weight lifting . Take
the kids to the playground to swing on the bars,
climb a tree, or play tug-of-war.
7. Go to the head of the class. To learn a new
activity, take a class together, such as martial
arts, dance, or yoga — a favorite among hard-
to-please teen girls.
8. Walk the dog. Treat your dog to daily walks that
include the entire family.
9. Plant a garden. Whether you choose fruit and
vegetables or just some pretty flowers, get the
kids involved in an organic gardening project.
They'll get some brisk exercise digging,
planting, and weeding. Then the whole family
can enjoy the fruits of their labor with fresh
produce and cut flowers.
10. Follow your kids' lead. "This year I bought my
granddaughter the Playskool Dance Cam
because she loves to dance," Shannon says. "It
takes a picture of a child dancing and puts it on
TV dancing with cartoon characters. My basic
words of advice are 'go with the flow.' If your
child shows interest in some activity, such as
dancing, encourage it and go with her to
participate."
activities help you make it fun!
Before our lives were so high-tech, family members were
more physically active and got plenty of exercise naturally.
Today, however, we go everywhere by car and sit for hours
in front of the TV or computer. This sedentary lifestyle has
been tied to obesity and a slew of related-health problems
ranging from diabetes to depression.
Related: 10 Cities for an Active Family Vacation
The U.S. Department of Health and Human Services reports
that children who are consistently more active are likely to
be healthier adults. And people who don’t exercise are at
risk of developing high blood pressure, osteoporosis , heart
disease , and other chronic illnesses. Sounds like a
prescription to get moving — now!
Family Exercise: Shift out of Idle
"Childhood obesity is proportional to the amount of time
spent watching TV," says George W. Shannon, MD, a family
physician in Georgia who serves on the board of directors of
the American Academy of Family Physicians. "TV should be
limited to time after supper, to sit down and watch
informative and educational channels such as PBS, the
History Channel, or the Discovery Channel. Limit those TV
hours."
Related: A Guide to Keeping Kids Healthy
Dr. Shannon also suggests limiting any other sedentary
distractions such as sitting at the computer. "Put your
computer in a common area so kids are not in their
bedrooms for hours at a time," he says.
10 Great Family Fitness Exercise Ideas
Now that you've set the ground rules for sedentary
activities, plan some family togetherness time. The idea is
to get 60 minutes of moderate to vigorous exercise every
day . So, how can you get your family moving in a way that's
fun and doesn't feel like a punishment? Here are some easy
ways to reach that goal together.
1. Walk to school. Lace up your walking shoes and
join the kids for a brisk walk to and from school
each day.
2. Check out physical participation video games.
"I'm delighted with some of the newer action
toys such as the [Nintendo] Wii games. People
have the ability to play tennis, bowling, baseball,
skateboarding, and snowboarding," Shannon
says. "Kids love them. I'm generally trying to get
kids away from the TV, but in this case, if they
are swinging a bat or dancing, it's great."
3. Build strong bones. Be sure to include bone-
strengthening exercise as well, such as
hopscotch, jumping rope, gymnastics, or
volleyball — any "weight-bearing" activity, one
that you do standing up.
4. Take a tour of the park. Make going to the park
a reward for a job well done, a good test grade,
or anything that deserves a positive non-food
reward. When you get there, play a fast game of
Frisbee or pitch a ball.
5. Turn birthdays into an active adventure. Make
your presents for birthdays related to activities.
Plan a family ski or snow-tubing day trip or visit
a nearby zoo. A bike makes a great gift for every
family member, as does a basketball hoop in the
driveway and a badminton net in the back yard.
Make sure that Mom and Dad are included in the
bike rides and pick-up games, too.
6. Get to the playground. Muscle-strengthening
exercise doesn't mean just weight lifting . Take
the kids to the playground to swing on the bars,
climb a tree, or play tug-of-war.
7. Go to the head of the class. To learn a new
activity, take a class together, such as martial
arts, dance, or yoga — a favorite among hard-
to-please teen girls.
8. Walk the dog. Treat your dog to daily walks that
include the entire family.
9. Plant a garden. Whether you choose fruit and
vegetables or just some pretty flowers, get the
kids involved in an organic gardening project.
They'll get some brisk exercise digging,
planting, and weeding. Then the whole family
can enjoy the fruits of their labor with fresh
produce and cut flowers.
10. Follow your kids' lead. "This year I bought my
granddaughter the Playskool Dance Cam
because she loves to dance," Shannon says. "It
takes a picture of a child dancing and puts it on
TV dancing with cartoon characters. My basic
words of advice are 'go with the flow.' If your
child shows interest in some activity, such as
dancing, encourage it and go with her to
participate."
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