Move More as a Whole Family

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Finding ways to be active around your home can combine exercise with being able to accomplish household chores or have fun. Parents can set a good example for kids and engage them in household activities or alternatives to screen time. You can feel good about fitting in some activity and crossing off something on your to-do list or spending quality time as a family. And every minute counts toward the goal of at least 150 minutes per week of exercise.

  • Make active chore cards. Let each family member draw a card each day with a different active task that needs to be done. Cleaning up after dinner, walking the dog, taking the trash out, folding laundry and unloading the dishwasher are all good ways to get your family up off the couch – and get the chores done.
  • Clear some space, put on some music, and take a dance break! It can re-energize a study session, lazy Sunday or game night. Let each person take a turn as DJ so everyone’s favorites get played.
  • Wash or Vacuum the car. Clean your car at home instead of doing the automatic car wash or paying someone to do it. You can save money and get in a good workout.
  • Put the screens on hold. Instead of heading right for the TV or game console after dinner, make that family activity time. Take a walk, practice a sport, or play a game of hide-and-seek.
  • Yard work. Cleaning up the yard is always a great way to be active at home. Whether it is pruning, raking, or weeding, you can really burn some energy keeping the yard looking nice.
  • Clean the Garage. Cleaning the garage often requires moving, lifting, pushing, etc. and it becomes a great way to burn some calories and check off a big project.  
  • Tune into fitness during TV time. Walk or jog in place or on a treadmill, lift weights, or do yoga while you watch your favorite shows. Break up a TV binge with a bit of activity between episodes. Or challenge each other to see who can do the most burpees, push-ups or jumping jacks during commercial breaks.
  • Sweep, Mop, and Vacuum. These regular chores are an easy way to get moving. Turn on some music and have some fun while making the house clean.
  • Shake up your family’s routine. Join your kids for a bike ride or shoot some hoops before starting on homework and chores. You’ll all feel better and think better.
  • Play actively with pets. Throw a ball or stick for the dog to fetch. Take your dog for regular walks. Lead the cat on a string chase around the house.
  • At-Home Activities. The YMCA has some fun and educational ways to keep your kids engaged.
  • Choose toys for your kids that encourage physical activity, such as balls, skateboards, hula hoops and jump ropes.
  • Keep exercise equipment out where it can easily be used for a quick workout.

Every time you stand up and do something, you’re taking a step in the right direction. Find as many ways as you can to move more as a whole family!

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