We went out to eat last night, and my daughter pointed out how proud she was of her choices. She is sharing the information and has retained it. She values it and is using it. That is a huge step.

You learned your eating and exercise habits from your parents. Now, what would you like to teach your children?

There are a number of things you can do to get your family up off the couch and on their way to a healthier life. Just take a look, and listen to the real stories of kids who’ve done it. Either that, or face the cold, hard facts of living a lifestyle that’s not as healthy as you think.

Limit TV/video game use and encourage more active activities.
Set aside ten minutes in the morning or evening (or right after school) to get your heart pumping. Be creative with the activities: walk up and down the stairs 5-10 times, do lunges, jump rope, try a few abdominal crunches.
Use household items to create a workout. Use soup cans as dumbbells or run in place while watching your favorite TV show.

Get active during commercials. We all enjoy the show, but try doing abdominal crunches during the first commercial break, pushups during the second break, jogging in place during the third break, etc., and see what happens!
Start your day off with a 25 minute cardiovascular workout. Workout at the gym or in the convenience of your living room. Home exercise DVD and VHS tapes can be cheap and effective.
Start an exercise journal. Jot down the type of exercise, duration, location, and how you felt when you were finished. You’ll be surprised how much it helps you stay on track.

Post a calendar on your refrigerator and mark down the days and time you and your family members will exercise.
Take it week by week. Sit down every Sunday with your family members and determine a weekly plan. (Try to work out 3-4 days a week for 30-60 minutes.)
Know your habits, and set reasonable (yet challenging) goals. But don’t set yourself up for disappointment by setting the bar too high.

Stay focused and give it time. Physical fitness has numerous benefits, but the physical effects will not be apparent overnight. Stick with your exercise program and you should see results within 4-6 weeks.
Avoid dramatic changes to your daily routine. Incorporate exercise with small steps, and gradually increase your workout as time passes.
Be creative! Ask your kids to make up a game, and don’t be afraid to try new things.

Make exercise a priority for everyone in the family, and don’t expect your children to want to exercise while you camp out on the couch.
Get educated! Share a health-related article (or two) with the family, then open it up for discussion.
Stick with what works! Recognize what you and your child like and dislike, then do the things you enjoy.

Calm down, and avoid overbooking yourself and your family. Often times we overload ourselves with too many commitments, appointments, and activities. Prioritize, and keep physical fitness high on the list.
Water, water, water! Although we are more compelled to drink water after our workout, don’t forget to get plenty of H2O 15-30 minutes before you lace up your tennis shoes.
Wear proper footwear. Avoid shoes that do not provide proper support, including flip flops and sandals.
Take care of your body, and feel more in control.

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