A little bit of planning can help make physical activity a fun part of your regular family life.

• Talk with your child’s pediatrician. If your child has constant health concerns or injuries, his or her healthcare provider can help you figure out which activities will work best.

• Write down an activity goal. Start with something small that you and your family can reach together. Be specific. For example, decide to do 30 minutes of activity 4 days a week for 4 weeks.

• Create a family activity calendar. Plug in activities for each week like going on a family hike, walking the dog, or playing sports. Post it in a spot where everyone in the family can see it.

• Make a menu of fun choices. A list of activity ideas can get the ball rolling. Think of activities that work best for your child’s age.  See the list below for some choices.

• Let your child help pick activities. If your child is involved with choosing activities, he or she may be more excited about them.

• Track your progress. Put fun stickers or notes on the calendar to celebrate milestones and other achievements.

• Limit TV and computer time. The American Academy of Pediatrics recommends no more than 1 hour to 2 hours of “screen time” per day.

• Reschedule, don’t cancel. If something comes up and you have to miss activity time, plug the activity into a new time slot.

• Set challenges. Create small contests for your family members. Who can climb the most stairs in a week? Who can be the first to walk the dog 3 times? Offer small rewards like special stickers on the calendar, or colorful certificates.

• Make it social. Invite neighbors or your children’s friends to join your activities. You can invite them into your challenges, too.

• Be positive and encouraging. Physical activity is easier for some kids, and harder for others. Overweight children may feel self-conscious. Let your child go at his or her own pace, and offer support and encouragement. Promote a positive attitude. Positive experiences with activity will make it easier to keep your child involved and interested.

• Be a role model. Your positive attitude about activity will help your child see it as an important part of a healthy life.

• Dance in the living room to your favorite songs

• Do house and yard work together

• Garden together

• Go hiking in a local park

• Help clean a local park

• Play an active video game that involves fun body movement

• Play games like tag, catch, or Frisbee

• Play sports like soccer, basketball, tennis, or badminton

• Ride your bikes together

• Swim laps

• Take regular family walks on weekend mornings, after dinner, and any other time you can.

• Take stairs instead of elevators or escalators, and keep a stair count

• Take the dog for a walk or jog

• Train together for a charity walk or run

A child with healthy habits is more likely to grow into an adult with healthy habits. When physical activities are a family priority, they can help give children a great foundation for a healthy life.