University of Wisconsin - Extension

“One of the best ways to teach children the importance of physical activity is to involve the whole family,” says Ruth Schriefer, University of Wisconsin-Extension. “It can be as easy as taking a walk or riding bikes together and as simple as playing favorite games outdoors. Any time you replace habits like watching television with physical activity, you are teaching kids that it’s fun to be active and healthy.”

Try these ideas adapted from the University of Michigan’s “Health Minute,” a monthly report of important health issues:

#Instead of talking about “exercise,” talk about playing outside. Suggest hopscotch, tag, hide-and-seek, or make a game of raking leaves.

#Encourage kids to do what they are good at.

#Let kids decide what games to play.

#Walk to the park or zoo, walk the dog, play miniature golf, or try dancing or roller-skating.

#Turn the television off and encourage outdoor play.

#Involve other kids to create a fun atmosphere for active play.

How much physical activity is recommended? The adult minimum guidelines set by the US Centers for Disease Control and Prevention (CDC) and the American College of Sports Medicine are: at least 30 minutes each day (children’s daily total should be 60 minutes each day); at least five days a week; and everyday activities count.

One way to determine if you and your family meet the guidelines is to use a Physical Activity Inventory. Recording your progress makes your ongoing participation more likely. Physical activity logs for children and adults can be found online at http://www.uwex.edu/ces/flp/demographics/weight/familiesmove.cfm.