Whip Your Family Into Shape

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Whip Your Family Into Shape

As study after study has shown, most Americans are obese and out of

shape, and their bad habits are being passed along to the next

generation.

" An increasing number of kids are overweight, and if no intervention

is made, 80% of them will stay overweight as adults, " says Dr.

Iannelli, a pediatrician who operates a Web site called

keepkidshealthy.com. " This makes it important for the whole family

to eat well and exercise together. Parents have much more influence

over their children than they generally believe, and if the parents

are also involved in regular physical activity and are good role

models, then their child is more likely to be active too. " And the

opposite can be true, he says. " If the parents are inactive and have

a poor diet, then this gives the child little motivation to change

his habits. "

Perhaps the most difficult step in embracing a healthier lifestyle

is making sure everyone in the family gets enough exercise. Start

encouraging your children when they are young to make physical

activity a regular part of their day. Give them responsibility

around the house, such as cleaning floors or raking leaves. Anything

that gets the heart pumping faster can be beneficial as long as kids

enjoy it.

" I think the success of a child's exercise program requires that it

be fun, " says Chad Tackett, a health and fitness professional in

Portland, Ore., " and it should be something they look forward to and

feel good about afterward. When they become bored, make slight

changes in their routine to keep it exciting. " He recommends finding

activities that can be viewed as fun rather than a chore. " You enjoy

the immediate pleasure of doing the activity, and over time you

realize improved health and well-being, " he says.

Tackett advises parents to pace the level of activity so no one gets

cranky and the fun of doing something as a family isn't spoiled.

It's important to ensure that everyone will want to do the activity

on a regular basis, so don't rush things. And remember to keep

everything you do as much fun as possible. Here are some tips to

help make those family exercise times something that everyone looks

forward to:

Make sure the activities are ones that everyone can participate in.

Choose things that fit your family's lifestyle and interests.

Whether it's hiking, swimming, or tennis, find something that puts a

smile on everyone's face.

Be flexible with scheduling. Don't make it a " do or die " activity,

and take into account that sometimes schedules change at the last

minute.

Remember to warm up and cool down, either by doing a few stretching

exercises before the activity, or simply walking for a few minutes

at the beginning and end.

Encourage each other. When someone in your family does something

new, for example, such as swimming a lap around the pool without

stopping, give them a high-five and a hearty " well done! " When kids

feel good about what they are doing, they'll keep it up and set new

goals for themselves.

Keep a log of your family's fitness activities. You'll find that if

you do, everyone will want to join in and track their individual

progress as well as find new ways for the family to stay fit

together.

You don't have to spend a lot of money to become physically fit and

healthy as a family. It just takes willpower, the motivation to

say " yes " instead of " later. "

Activities for Families

While playing organized sports is always a good way to stay fit as a

family, don't limit yourselves to just football, baseball,

basketball, and other ballgames. Just tossing a Frisbee around on a

Sunday afternoon is a great way to get started. Maybe the whole

family can take karate lessons at the local Y. Or combine household

chores and exercise. Hold contests to see who can sweep the carpets

the fastest, or wax the floors, or rake the leaves. Finding

something that holds everyone's interest and will make it easier to

sustain an active lifestyle.

Flexibility is the key to any successful exercise and fitness

program, especially one that you are trying to do as a family.

Remember to choose some activities that don't take a lot of extra

time and can be done in a variety of settings. Here are some other

family activity suggestions:

Hiking. Combine a hike with a nature lesson.

Running. Be sensitive to everyone in the family, and don't begin by

running as if you are trying out for the Olympics. Make sure

everyone has proper running shoes.

Skiing. Try cross-country skiing, which is less expensive and can be

done in a field behind your house. Bring some hot chocolate and

other snacks to make it a fun outing.

Canoeing. Follow all safety rules, and make sure everyone wears a

life preserver.

Dancing. Have your children teach you the latest dance craze, or

enroll in a class at your local Y or community center.

Swimming. A day at the beach or pool can be a fun time for families

who like swimming.

Biking. Always remember to wear bicycle helmets and follow basic

bicycle safety and traffic rules.

Horseback riding. Contact a local stable to see if they offer family

rides.

Walking. Yes, even an after-dinner walk around the neighborhood can

be good exercise, but it will probably work best with small

children, as any parents of teenagers can tell you.

Aerobics. Try renting an aerobic exercise tape from your local video

store, or enroll in a class at your local Y or community center.

Ice-skating. Using an established indoor or outdoor rink is the

safest way to go. Check to see if they offer any discounts for

families or groups.

Roller skating / blading. Remember to have everyone wear helmets,

kneepads, and elbow pads to avoid injuries.

Snow shoeing. This can be fun, especially if you have small

children.