Creating your own personalized family fitness plan:

Schedule a regular time throughout the week for physical activity.

Take turns selecting an activity for the family to do as a group each week.

Start a log of daily fitness activities for each family member.

Adapt all activities to suit those with special needs and preferences.

Help everyone to find something active that makes them feel successful.

Remember:
It does not have to cost a lot of money to activate the family!


Tips for the home...

Designate indoor and outdoor play areas where rolling, climbing, jumping, and tumbling are allowed.

Buy toys or equipment that promote physical activity.

Select fitness-oriented gifts with the recipient's skills and interests in mind.

Limit time spent watching television programs, videotapes, and playing computer games.

Use physical activity rather than food as a reward (e.g. family goes in-line skating).

Include grandparents, other relatives, and friends whenever possible.

Emphasize the importance of having fun and learning; avoid a push "to win".

Get off the couch and change the channel manually -- or better yet, turn it off!

Spend as much time outdoors as possible.


Tips for the kitchen...

"Pack your own" nutritious snacks and meals for family outings.

Keep fresh fruit and vegetables washed, cut-up, chilled and readily available for post-exercise snacking.

Have attractive containers of water available during and after workouts.

Take the family grocery shopping so everyone can learn to read the nutrition labels (find the cereal that offers the most fiber per serving; find the tastiest non-fat cheese).