Exercising Together: Ideas for Fitting Exercise into Your Family’s Day
(Excerpt from Growing Up Healthy the Next Generation Way: Add Years to Your Child’s Life and Life to Your Child’s Years)
There are a number of great ways for families to exercise and get fit together through some fun family-based activities. Here are some ideas that are easy to incorporate into your daily routine:
WALK instead of getting in the car. Involve the while family in fun walks in parks, around the block, to the grocery store, etc. (parents should always accompany children, as appropriate for age and location.) A brisk pace when walking is better than a leisurely pace – and using a pedometer is lots of fun for kids, who enjoy keeping track of how far they walk in a day!
STAIR CLIMBING can provide a quick aerobic activity that takes only a few extra minutes. If your home has stairs, encourage your whole family to use them even when you don’t have to, and get everyone’s heart rate up and work their leg muscles. If you live in a building that has an elevator (or work in one) use the stairs instead of the elevator whenever possible within a reasonable number of flights!)
BIKE RIDING is always a fun activity and it can be enjoyed by the whole family. Encourage family outings on bike trails – or simply around the neighborhood. Bicycle riding is a great cardiovascular activity and it also provides some resistance training to the lower body (remember: everyone should wear a bicycle helmet!)
PLAY OUTDOOR GAMES such as catch, tag, hopscotch, hide and seek, etc. Childhood games can be great family fun, regardless of age.
SWIMMING is one of the best exercises but is limited by climate, weather and access. Swimming is a source of fun as well as excellent physical exercise because it exercises every muscle in your body. Remember to encourage children to adhere to all safety rules when it comes to swimming, and ensure that they are always properly supervised and know to never swim alone.
HOUSEHOLD CHORES can be an excellent source of exercise. Everyday activities such as carrying groceries, taking out the garbage, vacuuming, dusting and washing clothes will provide some calorie-burning activity and help develop a sense of responsibility. Make games out of chores (e.g., play music and dance around while vacuuming, or see who can carry in the groceries the fastest) and you’ll find that they won’t be “chores” but will be ways for the whole family to work their bodies and have fun!
SHOVELING SNOW is excellent aerobic exercise that will help build upper and lower body strength and give you a cardiac workout. Remember that everyone needs to be careful not to overdo it when it comes to this activity.
GARDENING can be a wonderful way to keep active as well as keep the outside of your house looking beautiful. Planting, weeding and picking flowers and/or fruits and vegetables can be a good source of exercise that also provides a sense of accomplishment – and some of the rewards may even be incorporated into your meal plan!