Healthy habits are learned early, so fitness should be a family affair. Not only are you getting the kids off to a good start, you're also giving your weight-loss efforts a boost.
Make it routine
Rather than trying to work "quality fitness time" into your family schedule—which can often get bumped as more urgent tasks take priority—add movement to everyday activities. If your children's pocket money is conditional on performing chores, for example, make the chores more activity-based (walking the dog, washing the windows or car, raking leaves or running errands). Don't drive them to social engagements; encourage them to walk or ride their bikes instead.
Make outings more active
Even so-called passive entertainments such as museums and theme parks can involve physical exertion (Disneyland, for example, extends over 185 acres, including parking; that's a lot of territory for little legs to cover!) The kids want to go to the movies? Walk at least part of the way to the theater. It's raining? Opt for energetic indoor pursuits such as bowling. Or turn up the stereo and have a dance contest.
Keep it simple
You don't need a garage full of sports equipment to have fun. The more structured an activity, the more likely a child's fickle attention span is to switch off. They'll get at least as much entertainment out of a ball (soccer, handball, basketball), a length of rope (skipping), a piece of chalk (hopscotch, sidewalk art) or nothing at all (leapfrog, hide-and-seek, tag).
Don't make an issue out of it
Nothing is guaranteed to turn kids off faster than nagging or harping on the benefits of exercise. It really doesn't matter which activities they participate in, or even how good they are at them as long as they keep it up. The key is making fun options available, while reducing less healthful ones, such as computer games.
Turn off the tube
According to a study published in the Journal of the American Medical Association children lose weight if they simply watch less TV. The American Academy of Pediatrics (AAP) recommends that viewing be limited to one to two hours of "quality programming" per day, by contrast with the current average of over four hours daily; that adds up to almost 12 years parked in front of the TV by the age of 70!
Not only does TV take away from more active pursuits, but the average U.S. child has also viewed 360,000 advertisements before graduating from high school; many are for fatty snack foods, reinforcing unhealthy habits.
Make it safe
Many parents, frightened of strangers or busy streets, are tempted to keep their child safely indoors. But by tacitly encouraging inactivity, they're actually courting dangers of a different sort, since lack of exercise is linked with significant health problems later in life, including obesity, diabetes, cardiovascular problems and osteoporosis.
If you want to safeguard your children, go with them to the park or playground; always supervise potentially risky activities such as swimming. You don't always have time to oversee playtime? Check into the activities offered at playgroups, neighborhood centers or summer camps, then choose a program run by responsible adults.