Make Family Time an Active Time
The benefits of physical activity include:
Increases fitness levels and keeps the heart and lungs healthy.
Builds and maintains healthy bones.
Helps control weight to decrease the risk of many diseases.
Boosts energy and promotes sound sleep.
Helps you feel good about yourself and happier in general.
Make it Easy and Fun to be Active
Schedule activities all family members can enjoy 2-3 times a month such as family bike rides and hikes. Let children plan a physical activity like going bowling or to the skating rink.
Play with the kids - tumble in the leaves, build a snowman, splash in a puddle, or dance to favorite music.
Join a walking group in the neighborhood or at the local shopping mall. Recruit a partner for support and encouragement.
Walk, skate, or cycle more, and drive less.
Take the whole family on a tour of a local museum, zoo or historic site.
At Home
Push the baby in a stroller on a walk around the neighborhood.
Walk up and down the soccer or softball field sidelines while watching the kids play.
Walk the dog - don’t just watch the dog walk.
Cleaning the house or washing the car.*
Involve the whole family in household chores, cleaning, vacuuming, and yard work.
Do stretches, exercises, or pedal a stationary bike when watching television. Use exercise videos or DVDs or follow along with an exercise program on TV.
Plant and care for a vegetable or flower garden.
Reduce TV time , computers and video games and increase play time.
At Work
Get off the bus or subway one stop early and walk the rest of the way.
Replace a coffee break with a brisk 10-minute walk. Ask a friend to go with you.
Take part in an exercise program at work or a nearby gym.
Take the stairs when possible instead of the elevator.
Join the office softball or bowling team.
At Play
Walk, jog, roller-blade, or cycle.
Swim or do water aerobics.
Play basketball, softball, or soccer.
Take a class in dance, yoga, martial arts or kick-boxing.
Golf (pull cart or carry clubs).
Canoe, row, or kayak.
Play racket ball, tennis, or squash.
Take a nature walk or hike.