​Adding more movement to your family schedule can be difficult. Here are some tips and tricks to make physical activity fun and practical for the whole family:

• Change starts with you: 
  • Family members have an impact on one another
  • It is much easier for a family member, especially children, to be active if the whole family is active
• Include games as part of the daily chores: 
  • Throw dirty clothes into the laundry basket from a couple feet away, balance cans on the palm of your hands as you put away the groceries, add some squats or lunges as you fold the laundry, etc.
  • You might even end up getting more help in the house by making chores fun
• Use active means of transport:
  • Walk or bicycle to school or to the grocery store
• Get creative in the house: 
  • Use household items to create games such as an obstacle course or simple catch-and-throw games
  • Get around the house hopping on one leg or skipping
  • Make the most of waiting times: balance on one leg while waiting for food to be warmed in the microwave, etc.
• Choose activities that are fun for the whole family: 
  • Make family members choose an activity that they would like to do this week
  • Try an activity that you have never tried before
• Go outside: 
  • More time spent outside increases movement, decreases screen time, and improves mood
• Dance: 
  • Take the habit of putting a song and dancing when you wake up, while preparing dinner or washing dishes
• Have a plan: 
  • Have reserved time for physical activity every day
  • Setting goals and having a physical activity log can help in keeping good habits