Rev Up Your Family

Posted: June 1, 2005

We know children do what they see — not always what they are told. As a parent, you have an important role in shaping your children’s physical activity attitudes and behaviors. Here are some tips to encourage your family to be more physically active.

Increase your physical activity by taking small steps to change what you do everyday!

If you normally...	Then try this instead!
Park as close as possible to the store	Park farther away
Let the dog out back	Take the dog for a walk
Take the elevator	Take the stairs
Relax while the kids play	Get involved in their activity

Help your children form good habits
The things kids learn as children become more difficult to change as they get older. This is certainly true for their eating and physical activity habits.

Many children today have a poor diet with little physical activity. They eat foods high in calories and saturated fat and don’t eat enough fruits and vegetables. They watch TV, play video games, or use the computer instead of being active. So kids are becoming overweight or obese and have a higher chance of becoming obese adults. Overweight children face health risks, like diabetes, gallstones, sleep apnea, and high blood pressure.

You can help your child become more active:

• Set limits on the amount of time the family watches TV, plays video games, and uses the computer.
• Encourage your children to get one hour of physical activity every day.
• Find out about activity programs in your community.
• Ask your children what they like to do and what they’d like to try.
• Create family activities that involve physical activity, like hiking, walking, or playing ball.
• Help your children eat right.
• Have your children plan and cook healthy meals with you.
• Don’t do other things while you eat, like watch TV.
• Give your kids healthy snacks, like fruits, whole-grain crackers, and vegetables.
• Limit your trips to fast-food restaurants.
• Involve the whole family in healthy eating. Don’t single out your children by their weight.

Set a good example for your children. Your kids will learn to eat right and be active by watching you. Setting a good example can mean a lifetime of good habits for you and your kids.

Source: Centers for Disease Control and Prevention; U.S. Department of Health and Human Services’ Office on Women’s Health

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