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Family Friendly Physical Activities

Discover the benefits of regular physical activity for the whole family and learn fun and engaging activities to promote a healthy lifestyle. Set a good example, plan ahead, and create a culture of physical activity in your family. Engage in activities such as hiking, biking, bowling, and gardening. Find more ideas from local resources, the internet, and Team Nutrition. Overcome barriers and create a plan to incorporate physical activity into your daily routine. Promote physical activity at school with walking clubs, lesson plans, and fitness activities.

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Family Friendly Physical Activities

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  1. Family Friendly Physical Activities “Family is one of nature’s masterpieces.” ~ George Santayana

  2. What Counts as Physical Activity? • Simply moving your body • Climbing the stairs • Walking to your car • Cleaning the house • Aim for MODERATE physical activity • A brisk walk • Dancing

  3. How much is enough? • Adults – 30-60 minutes of moderate physical activity most days of the week • Children – 60 minutes of moderate physical activity most every day

  4. Regular physical activity: • Promotes a longer, healthier life. • Maintain healthy weight • Better quality sleep • Strengthens and maintains bones and muscles • Builds endurance, flexibility and strength • Reduces the risk of heart disease, colon cancer, type 2 diabetes and high blood pressure.

  5. More Healthy Benefits • Spend more active, quality time as a family. • Develop positive character traits and interpersonal skills. • Helps develop life skills, such as: • Problem solving • Cooperation • Compromise • Teamwork

  6. Your important role • You can help your children by: • Setting a good example • Playing together instead of watching TV together • Making it safe to be active • Planning for physical activity

  7. Plan ahead for family activity • Keep a crate or plastic bin in the back of your car that contains sports equipment so you’re always ready for activity. • Let each family member contribute something to the bin. • You don’t need to use a lot of trunk space, just be creative! Try including: • Beach balls or other inflatable balls • A kite • Frisbee • First Aid kit with sunscreen!

  8. Go bowling. Take up karate. Go for a hike. Take a bike ride. Walk through the zoo. Explore a skate park. Participate in fundraising walks. Wash the family car. 24 Family Fitness Fun Activities

  9. Plant a garden. Build a snowman. Have a pillow fight. Adopt a park and keep it clean. Take Zumba lessons. Learn to Hula. Go rock climbing. Go on a scavenger hunt. 24 Family Fitness Fun Activities

  10. Go camping. Do yoga. Go sledding. Play hide and seek. Play frisbee golf. Dance at a hoedown. Try Tai Chi. Play in the sprinkler. 24 Family Fitness Fun Activities

  11. More Ideas • Utilize other resources to find new ideas to be active as a family or a classroom: • Local library • PE or Health teacher • Community • Internet resources • Team Nutrition resources: www.teamnutrition.usda.gov

  12. What’s Stopping You? • Take a few minutes and complete the handout called Make Room for Physical Activity!

  13. “The Plan” • Did you find that you had similar barriers as others in your group? • What kinds of solutions did you come up with? • What’s “The Plan”?

  14. Power Panther ProfessionalsSchool-Wide • Announce to students that teachers will be focusing on increasing their levels of physical activity. Encourage students to “catch” teachers doing something physically active. • Start a walking club • Take students on a 10-minute walk. • Incorporate physical activity into a lesson plan. • Sponsor a school-wide fitness activity like a fitness night or an intramural league.

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