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Challenge your family to move more

Challenge your family to move more
The challenges below will get your family moving and will help make being physically active a part of everyday life. You can also check out our handy tips for more great ways to get started.


  • Set some challenges for the kids. Who can spin the hula-hoop 10 times? Who can jump rope for a whole minute? Who can juggle a soccer ball ten times?

  • Try some strengthening exercises you haven't already tried. Here's some ideas to get you started:

    • Lifting weights (if you don't have weights, try using canned food)
    • Working with resistance bands
    • Doing exercises that use your body weight (e.g. push-ups, sit ups, lunges, squats)
    • Heavy gardening such as digging and shoveling
    • Yoga

  • See how long your family can keep a ball or toy or balloon in the air, using your feet to pass it to each other. (You can also use a soccer ball.)

  • Make time this week to incorporate some strength building exercise. The playground is a good place to start. Use the monkey bars to lift yourself up, do lunges against a park bench or step-ups. Every little bit counts.

  • If your family is watching TV, be active while watching for 10 minutes. You could all fold laundry, stretch, do sit-ups or jumping jacks... basically anything that gets you huffing and puffing a bit.