Challenge: Family Fitness Time

The U.S. Department of Health and Human Services recommends that children be physically active for at least 60 minutes a day. For children, the 60 minutes of activity can be done over the day, and some of that time may come from moderate physical activity offered in schools and classrooms through physical education classes.  Adults should do a minimum of 2 hours and 30 minutes of moderate-intensity exercise each week.

Make getting more physical activity and exercise a family project. Encourage everyone to think of fun activities that get you up and moving, off the couch, and away from the TV.  Choose a different activity each day or each week to try. A few suggestions are below.  Also check out our 40 Tips for an Active Family.

Walk Whenever Possible

• Walk instead of drive, whenever you can 
• Walk your children to school 
• Take a family walk after dinner
• Go for a half-hour walk instead of watching TV 
• Park farther from the store and walk
• Make a Saturday morning walk a family habit 
• Walk briskly in the mall
• Take the dog on longer walks

Around Your Home

• Garden, or make home repairs 
• Do yard work. Get your children to help rake, weed, or plant flowers 
• Work around the house, and have children help with chores
• Wash the car by hand
• Use a snow shovel instead of a snow blower 
• Do sit-ups in front of the TV--have a sit-up competition with your kids during commercials.

Move More

• Join an exercise group, and enroll your children in community sports or lessons
• Pace the sidelines at kids' athletic games
• Dance to music… with your kids
• Swim with your kids
• Buy a set of hand weights and play a round of Simon Says with your kids—you do it with the weights, they do it without
• Train together for a charity walk or run

Encourage every member of your family to increase daily physical activity. Think of ways to have fun and be physically active at the same time.