Keeping Your Family Fit and Healthy 

Fitness for my family

Making time for a healthy lifestyle can seem overwhelming, but a few small changes can lead to heart-healthy habits that require minimal effort. By incorporating these habits into your family’s routine, you can promote a healthier lifestyle for everyone. 

Identify Free Times for Activity 

Track each family member’s daily activities to find potential times for family physical activities. Aim for two 30-minute and two 60-minute slots each week. Here are some fun ideas: 

  • Family walks, hikes, and bike rides 
  • Dance parties 
  • Backyard games like tag or soccer 

Simplify Your Family’s Schedule 

Prioritize activities and cut back on less important ones to free up time for what matters. Simplifying your schedule can help manage stress and promote a healthier lifestyle. 

Ask Everyone in the Family to Help 

Encourage all family members to contribute. Kids can help with meal prep and household chores. Treat your family like a team working together for better health. Getting healthy is a journey. Start with small, manageable changes and build from there. Dr. Sergey Veretennikov says, “Find someone to keep you accountable. Having a person who exercises with you increases your commitment. For me, playing basketball with a team where they expect me to show up helps me stay consistent with my exercise routine.” 

Live by Example 

Children learn by watching their parents. Model healthy eating and exercise habits consistently.  

Healthy Active Living for Families: The 5-2-1-0 Approach 

Healthy nutrition starts early. Introduce nutritious foods to toddlers and encourage playtime. As your children grow, continue fostering a healthy lifestyle with these tips: 

  • 5 servings of fruits and vegetables a day 
  • 2 hours or less of screen time per day 
  • 1 hour of physical activity a day 
  • 0 sugar-sweetened drinks 

Additional Tips: 

  • Be role models by making healthy habits the norm. 
  • Create a home environment with healthy choices. 
  • Make it fun: play games, cook together, shop for colorful fruits and vegetables, go on scavenger hunts, or grow a garden. 

Remember, helping your children form healthy habits now sets the foundation for them to be healthy, active adults. Incorporate these tips into your family’s routine for a heart-healthy lifestyle that benefits everyone.  

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