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Make outdoor chores part of the fun! Rake leaves together and take turns jumping in the pile (yes, you’ll have to rake a few leaves a second time, but it’s worth it!). Shovel snow and make a snowman or fort. Mixing in play makes work (and physical activity) easier.
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Walk to the mailbox instead of driving.
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Shoot a few baskets together before dinner.
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Replace video or computer game time with an active game, or play hop scotch together outside (or, if the weather is too cold, make the game with masking tape on your family room floor).
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There’s still a place for sedentary fun. But you’ll all enjoy that movie even more after you’ve earned it with some sweat!
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Find a way for your kid(s) to walk or bike to school. Childhood obesity rates have soared as walk-to-school habits have plummeted. Many experts feel this is no coincidence. Kids in the middle grades can head out with a friend or sibling, and younger ones with a grown-up.
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Set the timer when a family member is on the computer or game system. Agree in advance how long the session will last. When it’s done, it’s done. Praise “quick logoffs.” If you or your kid is really hooked, cut screen time gradually and help each other find more active alternatives. Remember that when it comes to behavior, you can’t replace something with nothing.
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Set a house rule of no more than two hours per day of screen time. And make sure the rule sticks! Keep moving instead of viewing. Turn off the TV during family meal time. Give your time and attention to each other instead. Meet as a family and talk about how you can reduce the number of TVs in your home. Keep TVs and computers out of the bedrooms. TVs in the bedroom can get in the way of family time. Sitting alone in a room in front of a screen separates you from your family and decreases interaction. Also, kids with a TV in the bedroom watch about an hour and-a-half more TV each day than kids with a TV-free room
