Working out as a family is a two- for-one bargain: exercise and family time. Experts say it's an ideal way for busy families to fit a little sweat into packed schedules.
Family workouts don't have to involve what's traditionally considered "exercise" – raking leaves, playing tag or dancing counts. Other families opt to skate, ski, bike, swim, hike or golf.
Certified personal trainer Debi Pillarella enjoys running, an activity her sons, 10 and 9, can't stand. But they'll in-line skate or ride scooters as Pillarella runs along next to them. "We have a great time," said Pillarella, youth fitness spokeswoman for the American Council on Exercise.
While team sports are great, parents can model other ways to stay fit, Pillarella said. "Team sports might not be there for everyone their whole life," she said. "Not everyone will be an athlete. There are so many ways to be active."
Besides the health benefits, active children may perform better academically, according to a small study released last year by the American College of Sports Medicine. It found a link between better grades and vigorous activity 20 minutes a day at least three days a week.
A study published in Pediatrics last spring found that teens who played sports with their parents were more likely to get A's in math and English, and less likely to engage in risky behaviors such as smoking or drinking alcohol.
To parents who insist they can't squeeze in family exercise, "my rebuttal is always, 'You have to make time,' " Pillarella said. "It has to be a priority. Put it on the calendar and commit to it."
10 FITNESS TIPS FOR KIDS
1. Avoid the word "exercise"
Instead, just look for ways to be physically active. "It doesn't have to be formal or use specialized equipment," says Pillarella. Go for a walk together after dinner, for example.
2. Keep it short
Plan several activities rather than one long, sustained exercise time.
3. Give kids time to rest
They don't know how to pace themselves as well as adults.
4. Let kids pick the activity
It's fun to introduce kids to your favorite sports, but let them choose sometimes, too. They'll get a kick out of seeing their parents learn something new.
5. Look for group activities
Socializing with friends helps engage kids.
6. Find outings that encourage conversation One-on-one time with Mom and Dad can make biking or hiking fun for kids.
7. Play backyard games
Go low-tech and play tag, capture the flag or kickball.
8. Keep a ball or disc in the trunk
Pull them out at the park for active fun.
9. Be creative
Young kids enjoy using their imaginations along with their muscles. Suggest they run like a tiger or jump like a kangaroo.
10. Encourage, don't pressure
Enticing kids with fun activities works better than shaming them about being overweight or out of shape.
Sources: Debi Pillarella; Centers for Disease Control and Prevention
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