Here are some ways to reduce screen time as a family:
Get aerobic. Try to make 20-30 minutes of your daily activity vigorous and aerobic.
- Outdoors: bike, walk, run, hike, climb, skate, sled, cross-country ski, or jump rope.
- Indoors: rowing machine, stationary bike, treadmill, elliptical trainer, active arcade or video games (dance, boxing).
Turn off the TV. Aim for less than 2 hours a day.
- Remove TV, computers, and game consoles from all bedrooms.
- Be firm about limits.
- Don't eat in front of the TV.
- Don't surf: Schedule time in advance to watch your favorite shows.
- Exercise while you watch.
Stretch your body every day. Work in stretching activities -- or at least take time to stretch 2 to 3 times a week:
- Stretch before you get out of bed
- Stretch before an exercise or sports and after aerobic
- Learn yoga or Pilates
- Try martial arts or gymnastics
- Dance or stretch to music (for toddlers, try "head, shoulders, knees, and toes").
Build strength. Add strength training 2 to 3 times a week.
- Use your own body weight -- do push-ups, pull-ups, sit-ups, and knee bends.
- Sign up for personal training or work with a coach to learn good technique.
- Use light weights and do lots of repetitions.
Ease into it. Consider these low-impact activities:
- Swimming or water play
- Stationary cycling
- Elliptical trainers
Play a sport or join a club. Pick up a game with friends and family.
- Check out options at your local parks and recreation center or at a health club or school.
- Try: basketball, tennis, soccer, football or flag football, hockey, lacrosse, baseball or softball, Ultimate Frisbee, swimming, dancing, cheerleading, volleyball, wrestling, track.
Play, play, play. Do more good old-fashioned, active play. No rules, no structure. Just have fun!
- Play tag, hopscotch, red rover, or kickball.
- Throw a ball.
- Chase the dog.
- Look for bugs or play with dolls.
- Build things -- towers of blocks, snowmen, or fortresses.
- Spend time at a playground, skate park, or recreation center.
- Jump rope.
Make it a family affair. Don't go it alone. Make family activities part of your weekly routine.
- Do regular, active chores: vacuuming, raking leaves, mowing the lawn, sweeping the floor, washing windows.
- Take walks together after dinner.
- Play Ping-Pong, Frisbee, badminton, or croquet.
- Find active indoor games like Twister or balloon volleyball.
- Go bowling or mini-golfing.
Here are some ways to reduce screen time as a family: Get aerobic.
Try to make 20-30 minutes of your daily activity vigorous and
aerobic. Outdoors: bike, walk, run, hike, climb, skate, sled,
cross-country ski, or jump rope. Indoors: rowing... More