Create Your Own Family Fitness Plan

 If you take a look around you, signs of the soaring childhood obesity epidemic are everywhere. There are the increasingly realistic video games, high definition television, and millions of websites readily available to today's children - not to mention fewer physical education classes and thousands of fast-food commercials marketed directly to children and teens. But there are other subtle changes contributing to the nation's weight problem as well.

Kids on family outings, for instance, are most often seen reclining in a stroller. While it used to be the norm to see toddlers roaming freely, now streets, parks, malls, and restaurants are packed with strollers. Sure, it saves parents time and energy to buckle their child in before running errands, but at what cost? Research shows that the earlier young children start being active, the more likely they'll make physical activity a priority as they get older. The American Academy of Pediatrics states that stroller use is appropriate for children during the infant/toddler stages, and should be eliminated by the time a child is 3 years old. But most manufacturers market strollers that carry children beyond age 4 with weight limits up to 50 pounds. That leaves thousands of 6- and 7-year-olds missing out on valuable physical activity.

Then there is the Heelys "skate shoe" empire, earning 71 million in sales last year by encouraging children to literally skate through life rather than use their own two feet to get around. Unlike athletic sneakers designed and marketed for physical activity, this new breed of foot fashion boasts getting places faster with half the effort.

Although these are just small changes that certainly contribute less to the obesity epidemic than processed foods and high-stress lifestyles, they paint a disturbing portrait of modern trends. If parents don't take steps to counteract these products and influences, the ones they love most may get hit the hardest.

So what is a busy parent to do? The most effective way to get your family moving is to create a family fitness plan. Exercising as a family promotes self-esteem, family bonding, and a healthy lifestyle. Here are a few tips to get started:

Create a fitness schedule. Every weekend, sit down with the family to create a calendar of activities for the week. Let each family member choose an activity so everyone has something to look forward to. Trying new things will help your children discover what they're good at and what they enjoy. The fitness schedule also gives each child a chance to show off their skills by choosing an activity they excel in. If your child is particularly excited about a certain activity, encourage him to practice in the days leading up to the event. Go to the batting cages or play catch. Whatever activities you choose, make sure your family understands the importance of these family fitness events. Although exercise shouldn't become a bore or obligation, it's important that every family member makes time together a priority. If you run out of ideas, join a class or see if your local recreational facility offers interesting activities like rock climbing or dance lessons.

Take it outside. Encourage family walks before or after dinner every evening as a way to share stories with your family, walk the dog, and get a low-impact workout. Your children can hop on their bicycles, scooters, or skateboards and ride alongside while you walk. If you spend an hour playing outside with your kids each day, physical activity will become a consistent part of your daily routine.

Play sports together. Challenge other families and neighborhood kids to a friendly game of baseball, basketball, kickball, tennis, or softball. Healthy competition can promote self-confidence in children and give them a sense of accomplishment. To build extra team spirit and a strong sense of community, buy colored jerseys for each team member from a sporting goods store. Make a day of the sporting event by packing a healthy picnic lunch with sandwiches, fruit, and green salads. If your family can't get into sports, set up an obstacle course, head to the playground, or play active kids' games like tag, hide-and-seek, Simon Says, or cops and robbers.

Work together on household chores. Chores aren't fun, but we all have to do them. And it's not very difficult to work up a sweat cleaning house. So why not turn up the stereo and dance as you mop the floor or dust the shelves? Let your kids get messy helping with gardening and yard work. Create contests to see who can clean their room fastest or whose cloth cleaned off the most dust.

Use technology to your advantage. Today's teens love technology. Toys like virtual distance footballs, which accurately measure the distance the ball is thrown, and laser tag games with infrared lasers put a high-tech twist on old favorites. Video game manufacturers are also getting in on the action, encouraging movement through Nintendo Wii sports and dance games. If technology can make exercise fun, why not use it to your advantage.

Experiment with exercise videos. Exercise videos are an inexpensive way to explore your children's interests. There are videos that cover a huge range of activities such as yoga, workouts devoted to golfers, and dance-inspired workouts. Some are specifically geared to keep younger audiences entertained. Invest in low-priced, easy-to-use equipment like jump ropes, free weights, medicine balls, and sports equipment to make video workouts more fun.

Help a good cause. Some families teach children the value of physical fitness while simultaneously teaching them the value of personal service. Check your local newspaper or the Internet for local charity walks or races in your town and raise money for a good cause.

Take advantage of public recreation areas. Many schools and colleges have handball courts, tennis courts, a track, and swimming pools. Parks and beaches also offer a variety of physical activities like volleyball, swimming, and kite-flying. Invest in a ball or Frisbee and head to your nearest recreation area.

Busy schedules make it difficult to prioritize the things that are most important to us. When it comes down to it, your health and the health of your loved ones is the single most significant part of life, followed closely by spending time connecting with your family. By limiting your own TV, video game, and computer use and making time for exercise each day, your children will have a concrete example of how physical activity can be incorporated into a busy lifestyle. With a small investment of time and money, there are dozens of ways to find time to stay in shape - together.