We have some ideas on how to add exercise into your daily life below. We hope they will get your juices flowing to start moving and having fun!



The best way for a family to be healthy is to be active together. Simple things like walking around the neighborhood, to the store, or using stairs instead of the elevator are ways to be active. A child's best example are their parents or role model adults in their life because they are the biggest influencer(s). 

The best way to begin is to schedule time for it. Start by scheduling three 30-minute time slots this week for activities like taking a walk, playing sports or doing active chores. Choose times of the day or week when everyone is most likely to stick to the schedule. Exercise ideas that can be done as a family are:

  • Play tag, swim, toss a ball, jump rope, hula-hoop, dance to music or even play a dancing video game
  • Bike riding together
  • Hiking, long walks, or parking a little further from a store so you can make extra steps to get there
  • Outside activities such as tossing a frisbee, playing tag, soccer game, or basketball
  • Get the whole family involved in household chores like cleaning, vacuuming, and yard work
  • Group fitness classes at the YMCA or local gym


Finding time to exercise for adults may seem impossible and far on the priority list when in actuality it should be near the top. A few ways to find time to workout is first thing in the morning. And/or to schedule workouts ahead of time (with dates and times). This workout schedule should be shared with the family so it becomes a habit and everyone will learn to leave this time frame open for the parent. It's also helpful for parents to workout together or to workout with a friend.

It is recommended that adults do 2 hours and 30 minutes of aerobic physical activity per week. Here are some ideas:

  • Use the stairs instead of elevator
  • If sitting during work get up every hr and do a five minute walk around the office or walk in place
  • Walk the dog
  • Stretch or ride a stationery bike while watching television
  • Walk, skate, or cycle more, and drive less
  • Walk up and down the soccer or softball field sidelines while watching the kids play


Kids are becoming less physical active and more inclined to stay in the house playing video games or other electronics. With many schools eliminating PE classes its up to the parents to lead the charge with keeping children active. Kids enjoy fun activities so when encouraging them to do these physical activities it's important to introduce them with an enthusiastic attitude.

Parents should also be responsible for finding places like the backyard or the drive-way as a safe place for kids to be active. It's recommended children 6 years + get at least 60 minutes of physical activity a day. Here are some activities that your child can do at home.

  • Play tag, swim, toss a ball, jump rope, hula-hoop, dance to music or even play a dancing video game
  • School athletic programs (football, baseball, basketball, soccer, etc)
  • Martial arts (boxing or karate)
  • Trampoline exercises
  • Play at the playground
  • Obstacle Course – Create a furniture course in your apartment or take chalk and make a course outside.
  • Wheelbarrow, Crab and Bear-walk Races – These tough positions mean you get a real workout