Exercise As A Family

     Having kids is EXPENSIVE!!  All parents know this, and even non-parents know it too!  So when suddenly one parent stops working for maternity/paternity leave than there usually isnt alot of extra cash floating around for taking the family out, let alone doing family activities that give everyone adequate exercise every day.  Babies and toddlers spend an awful lot of time strapped into car seats or plopped in front of the TV. Not only does this prevent them from practicing their emerging motor skills and strengthening their heart, lungs, and muscles, but it can also set them up for a sedentary lifestyle, and even obesity, as adults. A good habit of physical activity, on the other hand, will last a lifetime.  A workout doesn't have to be running laps or lifting weights, which requires you to set aside blocks of time. Think of exercise as just leading an active lifestyle, which you can do with your kids, and you'll be able to fit in more than you think.

As a bonus, exercise with family does double duty as quality time -- no small consideration given our jam-packed schedules. Let these creative ideas help you turn every day into an opportunity to get fit -- and have fun -- together.

1. Go for pre- or post-dinner walks

Whether you head into town or just cruise the neighborhood, building a walk into your daily schedule ensures that it won't get put off. 

2. Crank the music and bust a move.

Try a dance off, or create a routine to the kids favorite song.

3. Make a game out of household chores.

Pretend that dust creatures are invading earth and it's up to Captain [insert child's name] to save the day by capturing them with the broom.  Or give each child a cleaning cloth and a wall or window to wash and time who can clean it the fastest!

4. Sneak workouts into other activities.

Have your toddler walk instead of riding in the cart at the supermarket, and take the stairs or walk up the escalator whenever possible. 

5. Turn TV commercials into fitness breaks.

Invent silly names for simple exercises like squats, push-ups, and sit-ups, and then do them together till the show comes back on.  Call them princess sit-ups or Bob the Builder muscle builders. You can also play "coach," in which you take turns "ordering" each other to "drop and give me five," or "follow the leader," in which one person leads the others in fun, simple moves like clapping, wiggling, and marching.

6. Have a weekly sports night.

Every Wednesday, for example, get everyone up and moving. One game to play is the fit-deck shuffle. Create a series of playing cards featuring family-friendly exercises, such as bear-crawling or ape-walking. Each family member picks a card and performs the exercise pictured until all the cards have been dealt. You can also buy a ready-made set of exercise cards from FitDeck (fitdeck.com).

7. Walk or run for charity.

Model the value of exercise -- and of giving back to society -- by teaming up with your children for a fund-raising race.  

8. Put kids to work in the yard.

If autumn brings down leaves in your area, make a game out of catching them on a windy day -- see who can catch the most yellow, orange, or red ones.  Then rake them into piles -- give the kids child-sized rakes so they can help -- and have fun jumping in them, or take turns completely covering one another in leaves. After a snowfall, let kids help clear the porch or walkway, then see who can make the most snow angels. Older kids can help build a snowman -- and even toss a few snowballs.

9. Team up for gardening.

Kids are great at digging up dirt, so let them turn over the soil and help you plant new bulbs. Research shows that gardening is as good as weight training when it comes to preventing osteoporosis, and if you're planting vegetables, it can make them more appetizing to kids. In the summer, set up a sprinkler to water the lawn and challenge kids to duck the spray!

10. Walk the dog.

Or, let the kids walk the dog together if they are big enough to handle it.  Find a local dog park, get the furry friends some off leash time too.  Plus the kids can run around with the dogs outside in more open space for longer periods of time without fear of valuable fragile stuff getting knocked over at home. Haha.