The best way to increase physical activity in your family life is for you to be a part of it. Activities should be fun and something that the whole family can do together.
Kids need at least 60 minutes of physical activity a day, but it does not have to be all at one time. Short walks, active chores and walking the dog all add up. Make physical activity a project that the whole family can enjoy together.

Encourage everyone to think of fun things to do to get off the couch and away from television and computer screens:

• Establish goals that you and your family can achieve. The family can come up with activities and set goals together. In the first few weeks, you may not achieve every goal, but if you stick with it, physical activity will become a part of your family’s routine. Effective goals are specific, achievable and forgiving. "Exercise more" is a great idea, but "take a 30-minute walk" is more specific and easier to achieve.
• Be sure to schedule time for physical activity. Start by identifying at least three 30-minute time slots this week for activities like taking a walk, playing sports or doing active chores. Choose times of the day or week when everyone is most likely to stick to the schedule.
• Add up your time. Post a chart of what each person has achieved on the refrigerator or somewhere the whole family can view it, and track your progress. Remember, every little bit counts.
• Remember to be flexible. If a conflict comes up during physical activity time, do not cancel it; reschedule it. Find a new time for the activity to replace the time that you missed.

To keep the momentum going, share your new activities, ideas and tools with friends, neighbors and relatives. Invite them to join in and get moving, as well. There are countless ways to enjoy physical activity together as a family:

• Play tag, swim, toss a ball, jump rope, hula-hoop, dance to music – or even play a dancing video game. It does not have to be sports.
• Walk the dog, go for a jog, go on a bike ride, take the stairs, or head to the park and run around for a while.
• Celebrate special occasions, like birthdays or anniversaries, with something active, such as a hike, a volleyball or soccer game, or playing Frisbee at the park.
• Get the whole family involved in household chores, like cleaning, vacuuming and yard work.
• Walk instead of driving whenever possible.
• Park further away. Count the steps that it takes to get from the car to the destination with your children. Write them down, and keep a chart. See if you can park even further away on your next stop.
• Train as a family for a charity walk or run.

Resources

• Healthy Children
• American Heart Association
• Health.gov

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