These days child care responsibilities are interfering with the efforts of many families to get more exercise and at the same time we know many children are now overweight or obese. The solution is a commitment on the part of the entire family to spend more time together. I would like to encourage you to choose activities you can do together and support and reward each other’s efforts to be more active at home, at school, at work, and in your communities. I also urge you to replace the use of food as a reward for good behavior and offer to take a walk with your child instead. The pleasure of your company is the best reward your child can receive and the best gift you can give.

Here are a couple of tips to help get you started:

  1. Schedule a regular time throughout the week for physical activity.
  2. Take turns selecting an activity for the family to do as a group each week.
  3. Adapt all activities to suit those with special needs and preferences.
  4. Help everyone to find something active that makes them feel successful.
  5. Designate indoor and outdoor play areas where rolling, climbing, jumping, and tumbling are allowed.
  6. Buy toys or equipment that promote physical activity.
  7. Select fitness-oriented gifts with the recipient’s skills and interests in mind.
  8. Limit time spent watching television programs, videotapes, and playing computer games.
  9. Use physical activity rather than food as a reward (e.g. family goes in-line skating).
  10. Include grandparents, other relatives, and friends whenever possible.
  11. Emphasize the importance of having fun and learning; avoid a push “to win”.
  12. Get off the couch and change the channel manually — or better yet, turn it off!
  13. “Pack your own” nutritious snacks and meals for family outings.
  14. Keep fresh fruit and vegetables washed, cut-up, chilled and readily available for post-exercise snacking.
  15. Have attractive containers of water available during and after workouts.
  16. Take the family grocery shopping so everyone can learn to read the nutrition labels (find the cereal that offers the most fiber per serving; find the tastiest non-fat cheese).
  17. Discover what free and low-cost physical activity areas are near your home (park, bike trail, hiking trail, tennis court, swimming pool, etc.).
  18. Rake leaves…then jump in them!
  19. Dig and plant in the garden…help everyone plant their own vegetables, fruits and flowers.
  20. Canoe or raft for an entire afternoon.
  21. Jump into water sports – enjoy water walking and aerobics.
  22. Visit outdoor education centers.
  23. Take a nature hike.
  24. Go up, up and away with a kite flying day.
  25. Go camping where you can pitch a tent, gather firewood, fish, bike, and walk.
  26. Visit farms throughout the year where you can pick your own strawberries, peaches, and apples.
  27. Plan cycling trips on safe trails by calling your local bike shop or bike club.
  28. Toss around as many different-shaped balls/objects as you can find.
  29. Juggle with the entire family.
  30. Count hula hoop rotations.
  31. Jump rope – practice rhythms, rhymes and tricks.
  32. Play a “hot potato” game of Frisbee.
  33. Ride on a skate board (with knee, wrist and elbow pads and helmets).
  34. Play hopscotch and organize a family tournament.
  35. Run and dodge in a “Tag and You’re It” game.
  36. Play traditional and modified backyard sports: basketball, softball, volleyball, and tetherball.
  37. Practice on in-line skates (with knee and elbow pads and helmets) – go further and get faster each day.
  38. Take the family pet for a walk or jog.
  39. Wash the car…enjoy an active game with the hose.
  40. Go to a driving range or enjoy a game of miniature golf.

Now Make up your own ideas – and be on your way to becoming a fit family.