Getting fit as a family has big payoffs. "Parents who are active with kids are more likely to have active kids," says Sarah Martin, Ph.D., of the Centers for Disease Control and Prevention. Beyond positive health factors, the entire family benefits from extra quality time spent playing together. To help you jump-start a fit lifestyle that lasts over the long haul, we've got ideas to keep everyone engaged, active, and committed. From cross-country "walks" to crops in the city, there lots of creative ways to tap into family interests.
1. On Your Marks
Few sports are as simple to do as running (lace up, go outside, run,) and adaptable to such a range of age and skill levels. Kids as young as 4 can train for and participate in fun runs, often organized with longer races. Visit Road Runners Club of America for a group near you. For tips on running with kids, go to KidsRunning.com.
2. Pedal Power
Biking events that are family friendly, like the MS Bike Tour, get the family training together to eventually join hundreds, sometimes thousands, of other bikers for an event. There are also over 500 bike clubs across the country affiliated with the League of American Bicyclists. For local club details, visit bikeleague.org.
3. A League of Your Own
Whether you're fans of bowling, volleyball, or soccer, there's likely to be a family league for you. The YMCA offers a variety of programs and team sports. Or, if your family is big on bowling, visit United States Bowling Congress for league opportunities.
4. The Prez Says
Remember the 60-second sit-up challenge? The Presidential Active Lifestyle Award packs in lots more than the old stopwatch classics. Families pick a physical activity (anything from archery to martial arts to yoga), do 30 to 60 minutes a day, five days a week for six weeks, and record their activity on the site. Visit The President's Challenge to start your family activity log and track your progress.
5. Spring Cleaning
Beaches, parks, waterways--lots of public spaces need regular cleanups, especially in the spring and summer. Volunteering as a family to promote healthy play places is a great way to get active in your community. Visit Doing Good Together for more ideas.
6. Roots and Shoots
Rooftop tomatoes, community cucumbers, sidewalk wildflowers--there are plenty of places to grow a garden and tend to it daily wherever you live. Visit kidsgardening.org for ideas on getting started.
7. Span the Globe--on Foot!
If adventure is in your family plan, grab a map, clip on pedometers, and walk to your next vacation destination. Impossible? Not with this innovative idea from David Katz, M.D., and his wife, Catherine Katz, Ph.D. Here's the step-by-step plan, adapted from their Nutrition Detectives program:
Hang up a map. Mark your house (starting point) and your destination (the Grand Canyon) and measure the distance between the two locations.
Calculate how many steps it would take to walk there. Estimate that 2,500 steps equals one mile.
As a family, try to match the total number of steps from your house to your vacation spot. Wear pedometers and record daily steps.
Log your weekly progress and move a pin along the map noting how far you've traveled each week. Treat yourselves to a little local flavor when you reach milestones (e.g., watch The Wizard of Oz when you get to Kansas) and an all-out family celebration when you reach the final destination.
8. Wild Times
In spring and fall, the traffic is heavy above as birds migrate. On the ground, there's always something scurrying about. Daily wildlife-watching walks get everyone out, moving, and learning. For more information, visit the National Audubon Society and National Wildlife Federation.
