Jane Eisenhauer
SNAP-Ed Nutrition Educator
Wild West Extension District
Be Active as a Family
The holidays are now behind us and we are starting a new year, so it’s time to make some New Year’s resolutions!! Many of us make resolutions that we are not able to stick to throughout the year. One resolution that is easier to stick to than others would be to become more physically active, either more physical activity for yourself or becoming more physically active as a family.
Physical activity is important for children and adults of all ages. Being active as a family can benefit everyone. Many of us use the excuse that we don’t have time with our busy schedules for physical activity. Adults only need 2 ½ hours of physical activity per week and children need 60 minutes of physical activity per day. Many of your children get their 60 minutes of physical everyday at school. For adults, this does not mean that you have to go to the gym and workout or do strenuous activity, it just means that you need to be up moving around. Also, you can break the time down into 30-minute increments throughout the day.
The following tips make it easy to add more physical activity to your family’s busy schedule.
Set specific activity times – Determine time slots throughout the week when the whole family is available. Try doing something active after dinner or begin the weekend with a Saturday morning walk. Maybe write your activity plans on a family calendar. Let the kids help in planning to make it more fun for the whole family.
Include work around the house — Involve the kids in yard work and other active chores around the house. Have them help with raking, weeding, and planting.
Use what is available – Plan activities that require little or no equipment or facilities. Examples include walking, jogging, humping rope, playing tag and dancing. Find out what programs your community recreation center offers for free or minimal charge.
Plan for all weather conditions – Choose activities that do not depend on the weather conditions. Try mall walking, indoor swimming, or active video games. Enjoy outdoor activities as a bonus whenever the weather is nice.
Turn off the TV – Set a rule that no one can spend longer than 2 hours per day playing video games, watching TV and using the computer (except for school work). Instead of a TV show, play an active family game, dance to favorite music or go for a walk.
Include other families – Invite others to join your family activities. This is a great way for you and your kids to spend time with friends while being physically active. Plan parties with active games such as bowling or an obstacle course, sign up for family programs at your recreational center.
