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Raising Fit Kids: Healthy Nurtition, Exercise, and Weight

  This content is selected and controlled by WebMD's editorial staff in collaboration with Sanford Health Systems.

You know why exercise is important for your family: It can lower heart risks, control weight, and help kids do better in school. And it lets kids burn off some energy. Plus, family activities and fitness at an early age can go a long way toward helping children form healthy habits for life.

But don't expect your kids to understand -- or even care -- about those things. Your job is to make them see that moving more is fun. When exercise feels like play, your whole family will enjoy it more and be more likely to stick with it.

Here are five ideas for family fitness that can get you all moving.

1. Make Time to Play

Set aside 30 minutes three times a week to do fun exercises with your kids. Make it a part of your after-school or after-dinner routine. If your kids are young, they might like hopscotch or hide-and-seek. Kick a soccer ball around or shoot hoops with older children.

Also plan at least one family activity every weekend. It can be as simple as taking little ones to the playground -- or as challenging as an all-day hike with your teenager.

A key to getting kids moving is to plan time for physical activities. You can find that time by turning off the TV, for starters. Then offer a variety of family activities, both competitive and noncompetitive. When kids explore different ways to move their bodies, they can find exercises they enjoy and want to stick with for the long run.

2. Walk or Bicycle Everywhere You Can

Use muscle power: Bike or walk to the grocery store, library, or to your child's school or sports events. Go for a 30-minute family walk after dinner instead of heading right for the television. Track everyone's steps with a pedometer, and try to add more distance every week. Use a family exercise log or colorful stickers to track your progress. Put your log or chart on the refrigerator as a reminder to keep up the good effort together.

3. Plan Active Family Gatherings

Serve up family fitness as well as cake at your child's birthday party by planning active games such as tag or relay races. Older kids might enjoy throwing a dance party.


For Kids and Parents. Kid Tested. Expert Approved.

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