Make getting active a part of your family's routine. And be sure to track it!

Being active is one of the keys to lifelong good health. Unfortunately, many kids today aren't getting the physical activity they need. With gym time being squeezed out, you can't count on your children getting exercise at school. So it's important to motivate your children to get active and give them opportunities to get moving. The activities don't even need to be "exercise." Just encouraging a more active lifestyle can have an impact.
 

A great way to get started is to make a schedule. This printable form can help you plan out a weekly activity schedule and track everyone's progress.

Here are five steps to getting more active:

1: How active is your child now? Just knowing how active (or inactive) your child is on a regular basis is an important first step. If they walk to school or to the bus, figure out how much activity that involves. Ask questions without seeming to pry. Make an estimate of about how many minutes of activity on average your child gets a week.

2: Set a goal: Once you know how active your child is, start setting some goals. Think small at first, just an extra hour of exercise a week can be a good start. National guidelines say kids and teens should be active (moderate intensity activity) an hour a day.

3: Brainstorm! Think about activities your child might enjoy participating in (or might not even think of as "exercise"). Talk about it! Below are some ideas. You can use this when writing out your schedule.

- Encourage team sports! Talk to your kids about team sports they can be involved in at school or in the community. Besides the exercise benefits, this encourages teamwork, fosters friendship and can help them develop confidence and coordination.

- Try to incorporate walking as part of your child's school routine.

Bike together! This is a fun way to enjoy time with your kids while letting them feel independence.

- Walk or bike together to your children's sports events whenever possible.

- Have a dance party! Most kids like music; get them up and jumping around.

- Celebrate special occasions - birthdays, national holidays, days off - with something active, such as a hike, a volleyball game, a Frisbee toss, going bowling.

- Try new, adventurous activities as a family - rock climbing, kayaking, rafting, or winter sports such as skiing or snowboarding.

- Train together for a charity walk or run.

- Be sure to let your kids know that chores count toward their activity goal too. Raking leaves, washing the car, taking out the recycling - it's all physical activity!

 4: Write a schedule: The more specific you can be about the activity and duration the better. Use the "notes" to indicate how successful it was and any ideas that could help for next time.

 5: Track it! Keep a regular log of your child's exercise. Update the log at least twice a week so you can check on the progress.   

Gina Mantz received a B.S. in Kinesiology from Penn State and M.S. in Exercise Science and Health Promotion from California University of PA. She is a National Strength and Conditioning Association Certified Personal Trainer and National Academy of Sports Medicine Certified Personal Trainer.   

Ryan Engel graduated of West Chester University in Exercise Science. He has worked in private physical therapy practice, corporate fitness facilities and commercial health clubs.

Courtesy of StayWell