Learn About: Activity

The most important elements of maintaining an active lifestyle are finding enjoyable activities and making a fail-proof plan for continual activities all year round.

To get started, we’ve provided a list of ideas that have been successful for other families. Be sure to design your activities around what works best for your family. The most important thing about physical activity is to make it fun. If this element does not exist, it will be a struggle to maintain a regimen. If you have had a difficult time finding a fun activity, invest some time exploring different types. Physical activity will not happen on its own. It will only happen if you make it a priority.

For Families and Children:

Do more, watch less - The average American youth spends more time watching television than any other activity except for sleeping. The key to a healthy lifestyle is to do more and watch less. To learn more download our brochure: Do More, Watch Less. (PDF)

Create a sport or activity play chest - Buy inexpensive toys that promote active play and fill your chest. Recommended items include dance music tapes, soccer ball and basketball, a large jump rope for more than one person, beanbags, sidewalk chalk for hopscotch and polyspots.

Plan a family walk - One to two nights a week take the dog, a doll or a favorite toy for a walk, or even ask to take the neighbor’s dog. Make the walk productive – walk to the store and pick out dinner items.

Create an activity calendar - Put a calendar on your refrigerator with everyone’s name on each day. Next to each name draw a little box or line. Each family member can keep track of his/her physical activity on a day-to-day basis. Have everyone make goals and support each other. Plan a fun day of activity when everyone reaches their goal such as a picnic, a water or amusement park, a bicycling trip, or sign up for a rock climbing adventure.

For Teens:

Walking and running can be more fun when you go with a friend. Find a sport you like and play for your school, or play on an intramural or club team. Experiment with activities and new adventures such as aerobics, jazz, tap, and modern dance or lacrosse, ultimate Frisbee, field hockey, and laser tag. Outdoor activities such as rock climbing, kayaking, backpacking and fly fishing can be enjoyable.

If you don’t like to sweat, you are not alone. Create your own games and activities such as Color Tag Volleyball. The object of this game is to keep a beach ball in the air by passing it back and forth to your partner(s) while simultaneously being chased by the other group as they attempt to steal the colored flags attached to your waist.

If the weather prohibits your favorite outdoor activity, try to find a version of it indoors, or attempt to become a multi-activity person. Favorite outdoor winter activities include snowshoeing and hiking, ice-skating, alpine and cross-country skiing and sledding.

Online Resources:

www.verbnow.com
Encourages children to be physically active through interactive games and game generators. (Department of Health and Human Services, Centers for Disease Control and Prevention)

www.presidentschallenge.org/pdf/getfit.pdf
A resource for children ages 6-17 and educators, complete with F.I.T.T. principles, motivational tips for exercise, activities, and adaptations for individuals with disabilities.

www.kidnetic.com
Provides healthy eating and physical activity tips for children and parents. (International Food Information Council Foundation)

www.kidshealth.org
Provides information about nutrition and fitness for parents, kids, and teens.

www.peclogit.org/logit
Children can log their daily physical activity steps or miles with hundreds of thousands of other kids. In addition, they can participate in a virtual hike across the United States.

www.fitness.gov/challenge
Parents, kids and teens can sign up for the Active Lifestyle Program and the President’s Fitness Challenge.