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- Get off the couch. Turn off the TV, the video games and the computer. Limit your child’s “screen time”. Get outside and be active. Experts recommend that adults get at least 30 minutes of moderate to vigorous physical activity each day. Children should get 60 minutes daily.
- Walk it out. Participate in a charity walk. Explore local walking trails as a family. Walk the dog around the entire block instead of only going halfway.
- Give gifts that promote physical activity. If one of your favorite childhood gifts was a bicycle, you already know how powerful a gift of this type can be. Other ideas include hula-hoops, jump ropes, baseballs and gloves, tennis racquets and balls, inline skates, mini trampolines… you’ll find hundreds of possibilities inside any sporting goods store, and many are very affordable.
- Help find, organize and participate in activities. Ask your child the types of activities they enjoy, and then create opportunities for him or her to participate in them. If sports are a favorite, make the effort to sign up for a Little League team, touch football team, swim team, or martial arts classes. Also, look for informal ways you and your child can spend time together doing physical activities.
- Instead of driving, ride bikes as a family when possible. Print out a map of your neighborhood or town, and have your children note specific places that you frequently visit. Then, list the places you and your children will agree to visit on your bikes instead of driving.
- Ask for help around the house. It may be a bit of a struggle getting kids to do their part with household chores, but it’s one that pays off three ways: your child gets in some much-needed physical activity (as will you), your child learns the importance of responsibility and work, and your home will look better as well.
- At the playground, have your children race through a self-created “obstacle course”. For example, they can climb up a ramp, navigate the monkey bars, jump down, swing ten times, climb a ladder, and go down a slide.
- Take your family on a scavenger hunt. Create a list of objects that might be found in your neighborhood (such as flags, a certain type of flower, or a certain type of car), and have your children find them during the walk.
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