Keeping Your Family Healthy, Part 2: Exercise

It's difficult finding time to work out, especially with a full-time job. When I was a fairly new, young trainer, I agreed with my clients that it was challenging but quickly looked away and rolled my eyes. They were lazy and could find time if they really wanted to.

I’d like to go back and shake that 20-something-year-old trainer and show her what it's like now. Between work, raising my two boys and keeping up with the housework—I use the term keeping up loosely—I remind myself of those clients I worked with. Exercising seems impossible.

If you have children, exercising is even more important. You need time to recharge and set an example for your family. Children model what they see. Active parents inspire active children.

The contrary is true.

There are ways to set aside time every day for family activity. You may have to try different activities to find something your kids enjoy, but just like trying new foods, don’t give up after trying something once.

For parents with babies:

• Carry your baby in a front or back pack and do lunges, squats or step-ups.
• If you have a spouse or friend with you, take turns sprinting around the block or across a field while your partner holds the baby.
• Find a Mommy and Me fitness class or DVD.
• Go for walks with your baby in a stroller. Stop every so often to do squats, push-ups, tricep dips or lunges.

For parents with toddlers:

• Take your child to a park and try to do every thing he or she does. Climb up, run around, slide and play.
• Have a dance party at home. I put on my kids’ favorite songs and we dance and run around the house. They love it.
• Make sticker charts and let your kids place stickers when you exercise together.

For parents with older children:

• Play soccer, baseball or any other sport with your kids.
• Play tag.
• Go swimming.
• Teach your children to run a stopwatch—kids love them—and have them record you running the length of a field. See if they can beat your time.
• Create circuit workouts to do in your home. Have your kids make signs for stations like jumping jacks, running stairs, push-ups, tricep dips, squats, jumping like a frog, bunny or kangaroo for the little ones.

For all ages:

Set clear rules and limit your kids' time in front of the TV and video games. Some is OK but too much can lead to a sedentary lifestyle. The idea is make fitness fun. Exercise does not have to be going to a gym and lifting weights or mindlessly running on a treadmill. Get the whole family involved and create healthy habits that will stay with your children for life.