Being active can be difficult, especially if you have commitments and a family to provide for. The American Council on Exercise recommends engaging in 30 minutes of moderate cardiovascular activity at least five times per week and strength training twice per week. Although it can seem daunting, you don't have to exercise in a gym. Exercising as a family helps you stay in shape, while instilling good habits on your children.
Get a Dog
Going for walks as a family is fun, but adding a dog can benefit more than just yourself. Many children love interacting with dogs, so it adds an element of excitement to what could otherwise be just a walk. You can also teach children responsibility and animal care by allowing them to hold the leash. Find a park, beach or lake where you can take the dog off the leash and run with him. Set up a dog agility course in your yard to allow your kids and the dog to play and get exercise.
Music and Dance Breaks
Take five- to 10-minute breaks throughout the day and put on music and dance. Find music the entire family can enjoy. Many cable providers offer music videos and kids' songs that are easily accessible. Make up dance moves to your favorite songs and teach them to your children.
Commercial Breaks
Television can be educational for families when used in moderation, however, it's not always athletically stimulating. Take breaks during commercials to get in a short workout and get your family's blood circulating. Parents Magazine recommends making up new names for traditional exercises like squats, lunges, and push ups that will engage and entice your children. For example, if you are watching Dora the Explorer, do "exploration crawls" around the living room during commercial breaks.
Activity Night
Chose one night a week to do a sporting activity together. Play a friendly game of soccer, softball or football if you have available space. Or make up your own activities to do. Have a deck of cards with various activities written on each card, and draw them at random to see which activity you will do for the evening.
Act Like a Kid Again
Remember the games you used to play as a kid that you thought were so much fun, but now you think of as exercise? Grab a hula-hoop or jump rope and challenge your children to contests. Play a game of tag, make up a relay race, or do a three-legged or potato sack race.
References
- Parents: 10 Ways to Exercise as a Family
- ShapeUp.org: 99 Tips for Family Fitness Fun
- "Advanced Health and Fitness Specialist Manual"; American Council on Exercise; 2009
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