How can I help my family cut down on TV?

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.