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Family Fitness in Five Minutes a Day

Exercise is fun鈥攁nd it鈥檚 good for everyone in the family. It鈥檚 especially good for growing bodies.

Children and teens who are active can enjoy:

• better sleep
• better mood
• better grades

Moving more can also help children and teens maintain a healthy weight 鈥� for some resources and tips.

How much activity is best? According to the , children and teens should aim for an hour of exercise every day.

Can鈥檛 squeeze that much into your busy life? The good news is that every minute of activity counts.

Set an easy goal to start. Add just five minutes of exercise a day to your family鈥檚 routine. Build in more short sessions over weeks and months.

Be sure to join in the fun to set a good example. Remember, when you work toward a fitness goal with your children and teens, you get the health benefits too.

Ready to get moving? Start by reading these quick tips.

Wear what you鈥檝e got.

Workout clothes are whatever you are wearing right now. Pull on some shoes, hand the sunscreen to your children and take a family walk. It鈥檚 fun to wear special fitness tops or bottoms but, for most activities, you don鈥檛 need special gear.

Pushing a stroller? Pick up the pace.听

Taking your baby or toddler for a spin around the block is a great way to get exercise and fresh air. Push yourself while you push the stroller. Try a route with hills and walk faster than your normal pace.

Start鈥攐r end鈥攖he day with a stretch.

Flexibility is an important part of fitness. Wake your children with a five-minute deep stretching session. Lead another relaxing head-to-toe stretch at bedtime.

Dance during screen time.

Watching TV? Playing video games? Using the computer? Every 30 minutes, get up and dance to one or two songs. Let your children choose their favorite music. It鈥檚 easy to get distracted by screens, so set an alarm to remind yourself鈥攁nd them.

Do active chores.

Everyone in the family can increase exercise with 鈥渁ctive chores.鈥� Good examples are carrying one laundry basket, unloading the dishwasher, and sweeping the floor. Have toys, clothes, and books to put away? Do a five-minute clutter cleanup. Set the alarm and see who can get the most done before the timer rings.

These are just a few ways to work toward better family fitness鈥攊n just five minutes a day. Every small effort adds up to a healthier routine.

Additional Resources

Click here for more ideas on how to get and stay active. You can also set a goal to track your activity every day.

Join the Step-Up Challenge!

Keep going forward on the path to physical fitness. Track your steps as a family and meet the daily walking goals for three weeks to win the Step-Up Challenge.

Earn $30 in 星空传媒 Rewards for successfully completing the challenge.

You鈥檒l also receive a FREE pedometer when you sign up for the Step-Up Challenge.听Learn more

Benefits and value-added services listed were correct at the time of publication. Click here for the current list.听