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Making Family Fitness Fun

Physical activity is a vital part of staying healthy. Encouraging healthy habits in your child is one of the best things a parent can do to help guarantee a healthier life. Being active can help kids and adults have healthier body weights, less body fat, and stronger muscles and bones. Activity can help prevent heart disease, cancer, and stroke. It can also lessen feelings of depression, and boost confidence. As children get older, they often reduce their physical activity. Because of this, making activity a family focus is key.

The CDC advises that kids ages 3 to 5 should be physically active throughout the day. Kids ages 6 to 17 years should get at least 60 minutes of moderate physical activity or exercise daily. Three of the days each week should consist of high-intensity exercise. The CDC also advises that adults ages 18 years and older to get at least 150 minutes of moderate exercise a week. And one of the best ways to meet your goals is to work on them as a family.

Making activity a priority

A little bit of planning can help make physical activity a fun part of your regular family life.

  • Talk with your child’s healthcare provider. If your child has health concerns or injuries, always talk with their healthcare provider to help you figure out which activities will work best.

  • Write down an activity goal. Start with something small that you and your family can reach together. Be specific. For example, decide to do 30 minutes of activity 4 days a week for 4 weeks.

  • Create a family activity calendar. Plug in activities for each week, such as going on a family hike, brisk walking, or playing sports. Post it in a spot where everyone in the family can see it.

  • Make a menu of fun choices. A list of activity ideas can get the ball rolling. Think of activities that work best for your child’s age. See the list below for some choices.

  • Let your child help pick activities. If your child has a say in choosing the activities, they may be more excited about them.

  • Track your progress. Put fun stickers or notes on the calendar to celebrate milestones and other achievements.

  • Limit screen time. Because children today are growing up in a time of highly personalized media use experiences, the American Academy of Pediatrics recommends developing a media plan for your children. Keep in mind that children and teens need enough sleep, physical activity, and time away from media when developing your family's media plan. Create a Family Media Plan online at HealthyChildren.org/MediaUsePlan.

  • Reschedule, don’t cancel. If something comes up and you have to miss activity time, plug the activity into a new time slot.

  • Set challenges. Create small contests for your family members. Who can climb the most stairs in a week? Who can be the first to walk the dog 3 times? Offer small rewards, such as special stickers on the calendar or colorful certificates.

  • Make it social. Invite neighbors or your children’s friends to join your activities. You can invite them into your challenges, too.

  • Be positive and encouraging. Physical activity is easier for some kids, and harder for others. Overweight children may feel self-conscious. Let your child go at their own pace and offer support and encouragement. Promote a positive attitude. Positive experiences with activity will make it easier to keep your child involved and interested.

  • Be a role model. Your positive attitude about activity will help your child see it as an important part of a healthy life.

Fun ideas for family activity  

  • Dance in the living room to your favorite songs

  • Do house and yard work together

  • Garden together

  • Go hiking in a local park

  • Help clean a local park

  • Play an active video game that involves fun body movement

  • Play games, such as tag, catch, or Frisbee

  • Play sports. such as soccer, basketball, tennis, or badminton

  • Ride your bikes together

  • Swim laps

  • Take regular family walks on weekend mornings, after dinner, and any other time you can.

  • Take stairs instead of elevators or escalators, and keep a stair count

  • Take the dog for a walk or jog

  • Train together for a charity walk or run

Setting priorities for a lifetime

A child with healthy habits is more likely to grow into an adult with healthy habits. When physical activities are a family priority, they can help give children a great foundation for a healthy life.

Medical Reviewers:

  • Raymond Turley Jr PA-C
  • Stacey Wojcik MBA BSN RN
  • Thomas N Joseph MD
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