Encouraging children to prioritize physical activity over screen time can be challenging. Similarly, adults may struggle to break the habit of choosing electronics over exercise. However, making fitness a family activity can motivate everyone to be more active.

Family activities can be planned, such as going to the park, or spontaneous, like having a living room dance party. The key is to involve the whole family. Adults should aim for at least 150 minutes of moderate-intensity activity and muscle-strengthening exercises twice a week, while kids should engage in at least one hour of moderate-to-vigorous activity every day.

Here are some activity ideas for families to enjoy together:

• Replace a half-hour TV show with a walk or a nature scavenger hunt.
• Establish a Saturday morning tradition of walking around the neighborhood.
• Involve the entire family in household chores and yard work.
• Have a dance party to your children’s favorite music.
• Take a few laps around a local mall.
• Jump in rain puddles or try jumping over them.
• Create a new house rule: no sitting during TV commercials, instead engage in activities like dancing, jumping jacks, sit-ups, or running in place.
• Plan a family day at a park, swimming pool, or go hiking.
• Park the car at the far end of a parking lot and count the steps it takes to reach the entrance.
• Enjoy seasonal activities like sledding or building a snowman.

Don’t forget to involve older family members as well. Building connections through physical activities can strengthen the bond between grandparents and children. Consider activities like exercise-gaming, golfing, hiking, tai chi, walking, and yoga.

Finding time for physical activity in a busy schedule doesn’t have to be overwhelming. If dedicating a block of time seems challenging, incorporate short bursts of activity throughout the day. A quick game of tag, a walk around the block, or an impromptu hula hoop challenge can add up and contribute to the daily activity goal.

Remember, children learn healthy habits from observing the adults in their lives. By prioritizing your own health and well-being, you set a positive example for your children, who may also make their health a priority as they grow.