If you're like me, the idea of getting your kids to be fit and healthy is a priority. I know it's important for me to get myself ready for any adventure, but I also want my kids to be active and physically fit as well. It can be hard though, especially with all our busy lives! Thankfully there are some easy ways that you can help your family become more active together:
Make exercise a family activity.
You may not think of exercise as a family activity, but it can be! There are so many ways to get active together:
- Take walks around the neighborhood or park.
- Go on hikes and bike rides together.
- Play games like tag or hide-and-seek that involve running around (just make sure they're appropriate for your child's age).
- Try playing Frisbee golf on some grassy fields near where you live--it'll give everyone an opportunity to run around while having fun!
And remember: if one person isn't interested in participating right now, don't give up--keep trying until they do want participate!
Get your kids involved in the food shopping.
- Talk to your kids about what you are buying. Letting them help with the shopping is a great way for them to learn about nutrition and how food choices affect their health.
- Let them pick out a few things they like, and then have them help prepare meals using those items. This can also be educational for older children who might not understand why the family eats certain foods or drinks only certain beverages at home (i.e., because they're healthier).
- When possible, include your kids in meal planning by asking them what type of food they would like for dinner or lunch tomorrow--and then make sure that meal exists!
Get rid of the TV.
Television is a distraction, it's sedentary and it wastes your time. Studies have shown that watching television can cause your eyesight to deteriorate faster than if you were not watching TV at all. In addition, when we sit down in front of our televisions for hours at a time, we tend to feel tired and depressed when we're done. When this happens regularly (which it does for many people), it can lead to anxiety disorders as well as eating disorders like obesity or anorexia nervosa
Do something active every day as a family.
The first step to getting fit is to do something active every day. That's right, even if it's only for 10 minutes, take some time to move your body. You don't have to go out and run a marathon or lift weights at the gym; just find something that gets you up off the couch and moving around!
If you can't go outside because of bad weather or other circumstances (like having small children who don't want to get wet), try playing video games or board games as a family. Or maybe walk around the block instead of driving? The point is, just do something!
Move while watching TV, or turn it off completely.
- Turn the TV off altogether. If you can't do this, try to watch it while moving around. Examples of things to do while watching TV include:
- Doing jumping jacks or squats in place while keeping an eye on the screen.
- Taking a walk around the house and checking in on your favorite show as you go by each room (this option also allows you to pick up any trash or toys).
- Instead of watching TV, try one of these activities instead:
- Play games with family members that involve physical activity, such as tag or hide-and-seek (there are even apps for these!).
- Have fun with sports outside--tennis is great for families who live near tennis courts; basketball is good for those who have access to courts; soccer is fun for everyone!
Play outside together, even on rainy days.
It's important to remember that the benefits of playing outside go beyond physical fitness. Playing outside with your kids helps them develop their motor skills, social and emotional growth, as well as their sense of independence.
Even on rainy days you can get the same benefit from being active together in your own backyard or at the local park! If it's too cold or hot out (or both), bundle up with warm clothes and stay in the shade when possible.
Encourage each other to be active and fit, not just thin or muscular.
Encourage each other to be active and fit, not just thin or muscular.
It's important that you help your family members understand the benefits of being active and fit. If they think it's just about looking good in a bathing suit, they may not see the point of getting regular exercise. But if you can show them how much better they will feel when they're physically active, they'll be more likely to stick with their new routine.
For example: "I feel better when I exercise" or "I sleep better at night".
You can also talk about how being physically active helps reduce stress levels which will help everyone in the long run!
Don't reward special occasions with junk food, but come up with healthier alternatives instead.
Don't reward special occasions with junk food, but come up with healthier alternatives instead.
If you're like most people, you probably have a few favorite treats that you look forward to eating on certain days of the year or around holidays. Maybe it's ice cream on your birthday or pizza when the Super Bowl rolls around. Instead of giving in to those cravings and indulging in unhealthy foods that aren't good for anyone involved (including yourself), try making healthier versions of those snacks instead! This way everyone can still enjoy what they want without feeling guilty about it later down the road.
You should also always have healthy snacks on hand when hunger strikes - especially if there are children involved! It's easy for kids (and adults) to get distracted during playtime and forget about eating until their tummies start grumbling loudly enough not be ignored any longer!
Keep healthy snacks on hand for when hunger strikes (or for when your kids get home from school and are starving!)
- Fruit, veggies and nuts. Kids love these foods and they're healthy too!
- Water, milk and juices. These drinks are great for rehydrating after a workout or playing sports outside in the hot sun all day long!
- Whole grain breads and crackers - kids can dip them into hummus or peanut butter for a tasty treat (or just eat plain if that's what they prefer).
- Low-fat cheese cubes - try pairing them with grapes or sliced apples for an afternoon snack on the go!
Be sure everyone has comfortable clothes that they can move easily in and get dirty if needed - especially shoes! (Also make sure they have clean clothes to change into after!)
- Make sure everyone has comfortable clothes that they can move easily in and get dirty if needed - especially shoes! (Also make sure they have clean clothes to change into after!)
- You don't need to spend a lot of money on new gym clothes. Check out second hand stores, or use old clothes you no longer wear and make them into something new. There are also many online resources for free patterns for making your own fitness gear (like yoga pants), so get creative!
Conclusion
If you're looking for some good family fitness tips, this list is a great place to start! Whether it's playing outside together or going on hikes, there are so many ways for everyone in your family to get active and enjoy themselves at the same time. You can also use these ideas as inspiration when planning your next trip or vacation--just make sure everyone has comfortable clothes that they can move easily in and get dirty if needed - especially shoes! (Also make sure they have clean clothes to change into after!)
