As parents, we have an incredibly difficult job and it seems that our responsibilities are never ending. For starters, we have to tend to our children’s physical needs.  If you read enough parenting literature, you know we’re also expected to limit screen time 2 hours or less per day, read with them for at least 30 minutes everyday, make sure they get 60 minutes of physical activity, ensure they practice a musical instrument, participate in sports, complete their homework, have exposure to foreign languages, and play outside with neighbors…and somehow get them in bed by 8pm so they can get the prescribed amount of sleep.  Yah, it’s a bit overwhelming.

 

Try to forget all that for a few minutes and focus on one of the easiest things we can do for our kids…provide them the opportunity to live a healthy and active lifestyle.  You may be thinking this is just another bit of parenting literature with more to put on your to-do list to be a perfect parent.  It’s not.  Living a healthy, active life is not about specific time limits and checking off a to-do list…it’s about choosing a lifestyle for your family.  Here are my top 10 ways to build a healthy family (oh, and it’ll make YOU healthier too).

 

1.    Dress for physical activity.

 

Make sure all members of your family are dressed in comfortable clothes as much as possible.  I know sometimes you have to go to work, or church, or a banquet, or whatever; but not always.  I’m actually really good at this one.  I wear active clothing whenever I can…you never know when I’ll be able to sneak in a run or just race my son to the bus stop.  My kids always wear athletic shoes to school (not just on gym day).  When they go on the playground, they’re a lot more likely to run and climb if they’re dressed for it.

 

2.    Walk somewhere.

 

I mean to actually get somewhere that you want to go.  It can be as simple as walking to a neighbor’s house to play, but try to leave the car at home every now and then.  We live about a 10-minute walk from the library and we make the journey about once a week.  October 9 is National Walk to School Day.  If you live too far from the school, think about walking to the bus stop or driving halfway to school and walking the rest.  Going out to lunch from work?  Can you walk instead of driving.  I think you get the idea.

 

3.    Park far away.

 

You’ve heard this one before.  Just don’t park so close to the store, or the school, or whatever.  The extra steps you take will add up.

 

4.    Take the stairs.

 

Again, you’ve heard it before.  Just take the stairs instead of the elevator whenever you can.

 

5.    Surround your family with other active people.

 

Make an effort to spend time with people who are active and make healthy choices.  You’ll be more likely to do the same.

 

6.    Spend time outside.

 

Being outside inspires activity.  Fresh air and wide-open space is much more conducive to movement than tight, indoor spaces.

 

7.    Pack a picnic.

 

For starters, when you pack a picnic you tend to eat a more reasonable amount and healthier foods than you would in a restaurant.  In my experience, picnicking usually leads to playing or walking…and again you’re probably outside.

 

8.    Schedule physical activity.

 

There are lots of ways to schedule physical activity: sign your child up to play on an organized team, pencil in a family bike ride or hike, invite the neighbor kids over for a friendly game.  In my neighborhood the kids love to play capture the flag or street hockey. 

 

9.    Do it together.

 

Don’t just expect your kids to be active…be active with them.  Play with your kids at the playground, join in the neighborhood game of hockey or take off running to keep up with them on their bikes.

 

10.Set the example.

 

The most important step you can take to build a healthy family is to set an example.  I know my kids are always watching, listening, and observing.  You can’t fake this one.  Setting the example means being active with your kids, but it also means finding time for your own exercise and just generally making healthy choices.  Parents aren’t perfect.  We all make mistakes.  But at the end of the day, I know that if I make more good choices than bad, my kids will likely do the same.

 

Until Next Week,

Emily Stapleton