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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.


  • 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.

  • During the ad breaks, mute the sound on the TV and take turns calling out an animal name. Everyone has to move like that animal to a finish line (or the end of the ad break!). Make it more fun by making the animal noise too! You could also use this challenge to break up time spent sitting behind the computer or game device and schedule breaks.

  • 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

  • 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.

  • 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?