Friday, February 24, 2012

Families Get Fit Together

It can be a challenge trying to engage kids in exercise and making good food choices, so I wanted to give you a few ideas and websites that I found in hopes that it would give you some new ideas to try.

According to ASCM and USDA guidelines, children and adolescents age 6 and older need at least an hour a day of physical activity. Most of the hour should be either moderate or vigorous aerobic activity. In addition, children should participate in muscle-strengthening and bone-strengthening activities at least three days a week. Many classic activities — such as playing on playground equipment and jumping rope — cover all the bases at once.
… and most healthy adults need at least 150 minutes a week of moderate aerobic activity, such as brisk walking or swimming, or 75 minutes a week of vigorous aerobic activity, such as running — preferably spread throughout the week. Adults also need strength training exercises at least twice a week.

To keep your child interested in fitness, make it fun:

1.      Get in the game. Play catch, get the whole family involved in a game of tag or have a jump-rope contest. Try classic movement games such as Simon says or red light, green light. If you don't remember the rules, make up your own!

2.      Try an activity party. For your child's next birthday, schedule a bowling party, take the kids to a climbing wall or set up relay races outside.

3.       Put your child in charge. Let your child choose an activity of the day or week. Batting cages, bowling and neighborhood play areas all count. What matters is that you're doing something active.

Can’t get outside? Try some children’s zumba! Or set up a backyard boot camp!

Or check out these exercise dvd’s just for kids!

Research shows that children not only pay attention to the actions of adults around them, but mimic them. So set a good example and help your kids develop healthy-eating habits.

Cooking together is the perfect opportunity to talk about health-food choices. Start by pulling out a few fun and healthy recipes for kids. Then invite your youngsters to become junior chefs. Or ask them to pick their favorite recipes for kids and offer to serve as their kitchen assistant.
photo by Getty Images
§  Have a family pizza night where everyone gets to make their own pizza. This way you can control the toppings and cheese. Use store-bought dough, pitas, flatbreads or tortillas and have each child load on their favorite toppings.

Or try these recipes:

Some really good website to explore:


My SoCal Life said...

these are great tips! My son is 2.5 and i'm trying to start him on his healthy lifestyle! stopping by from fitness friday

Laura said...

Great tips! We try to do a lot of those, like making cooking fun and active games. I also talk up our farmer's market and it's always a big deal to go and pick out our veggies together.

KEFFitness87 said...

Awesome tips! My daughter is 4 and is very active! She would much rather go outside and throw a football with her uncles than watch tv! She is starting up soccer again in March and is excited! Can't wait until she can run with me :)

Kyria @ Travel Spot said...

Great tips! I don't have kids, but my Dad was always very active and he took us hiking and biking and made it something fun to do, so now I am taking HIM running etc! :)

jillconyers said...

Great tips. We've been getting fit together starting with walks around the neighborhood with my son and daughter when they were little to hiking waterfalls in Yosemite to running races with them now. Family time together and fitness!

HippyFitMom said...

These are great. I love being active with my family. I like to use them and their activities to keep me motivated as well. It is a good opportunity to spend good QUALITY time with them. And it is so much fun when the whole family is involved. Check out my poll for your favorite type exercise to do with your kids.