Determine time slots throughout the week when the whole family is available. Devote a few of these times to physical activity. Try doing something active after dinner or begin the weekend with aSaturday morning walk.
Write your activity plans on a family calendar. Let the kids help in planning the activities. Allow them to check it off after completing each activity.
Involve the kids in yard work and other active chores around the house. Have them help you with raking, weeding, planting or vacuuming.
Plan activities that require a little or no equipment or facilities. Examples include walking, jogging, jumping rope, playing tag, and dancing. Find out what programs your community recreation center offers for free or minimal charge.
Set a rule that no one can spend longer than 2 hours per day playing video games, watching TV, and using computer (except of school work). Instead of a TV show, play an active family game, dance to favorite music, or go for a walk.
Begin by introducing one new family activity and add more when you feel everyone is ready. Take the dog for a longer walk, play another ball game or go to an additional exercise class.