Fun Ways to Increase Family Fitness
Indoors and Out!

Let's look at some fun, practical ways to weave family fitness into our day.

Let's start with free/low cost indoor & outdoor activities.

Remember to always work at your level, and participate in activities that are right for your kid's age.

Did you miss my previous page? If so, click here. It explains how much exercise adults and kids need each day.

All of my suggestions include at least one of the categories of fitness: aerobics, strength, or flexibility.

Remember - to qualify for an aerobics exercise, you have to do an activity for at least 10 minutes.

10 Indoor Family Fitness Activities

1. Push-ups - strength and moderate aerobics - lay on your tummy and place your palms out by your shoulders. Straighten your arms and lift your chest and tummy off the ground, then lower back down. You can start with your weight on your knees, and then work your way up to balancing on your toes (military style).

2. Sit-ups/crunches - strength and moderate aerobics - lay on your back and bend your knees comfortably. Place your hands behind your head and lace your fingers. Lift your back and shoulders off the ground, squeezing your tummy, then lower back down. Focus on pulling your belly button into your spine while you crunch in the middle.

3. Curl some hand weights - strength - buy or borrow some 5-8 pound hand weights, and do a few sets of ten on each arm.

4. Yoga - strength and flexibility - buy or borrow a yoga book or DVD and learn some stretches. There are too many to describe, and you really need to see how to do the poses.

5. Dancing around the house - moderate to vigorous aerobics (depending on how hard you dance) - put on some of your favorite Christian music, grab your kid, and dance!

6. Lunges - strength and moderate aerobics - Stand with both feet together, hands on the waist. Step out with one foot, bend both knees, and lower yourself straight down. Keep the front knee in alignment with your toes. Push back up and switch legs.

7. Squats - strength and moderate aerobics - stand with both feet shoulder width apart. Bend your knees and 'pretend' that you are sitting in a chair behind you. Hold your balance, try to keep your knees in alignment with your toes, then push back up.

8. Housework - moderate or vigorous aerobics (depending on how hard you clean).

9. climbing stairs (if you have them) - moderate or vigorous aerobics.

10. DVD/TV Workouts - moderate or vigorous aerobics and strength training (if you have the right workout!) - DVD workouts can also model the exercises I have described here.

10 Outdoor Family Fitness Activities

2. jogging/running (chasing bubbles or playing tag with the kids) - jog is moderate aerobics, run is vigorous aerobics.

3. climbing (like a rock wall or a playground) - strength and moderate aerobics.

4. Shoveling dirt/playing in the sand - strength and moderate aerobics.

5. Team sports - basketball, racquetball, soccer, tennis, baseball, softball, etc. - moderate to vigorous aerobics.

6. Jumping on the Trampoline (BE CAREFUL!!!) - moderate aerobics.

7. swimming/playing in the pool - moderate to vigorous aerobics.

8. Individual sports - bicycling, skating, skateboarding, kayaking, etc. - moderate to vigorous aerobics.

9. Throwing a Frisbee or playing catch - moderate aerobics.

10. Playing with animals - with your family pet or horseback riding - moderate aerobics.

***Be sure when you are outdoors to always have water nearby. Also, wear sunscreen, light clothes, a hat and sunglasses.

And, try to avoid the hottest part of the day - usually from 10-3 when the sun is highest in the sky.