Columbus Parent Magazine

"The kids are involved in one organized activity a season," Goff said. "We designate a day during the week and our weekend to their practices or games. When the kids were younger, my husband and I would alternate on the days and times we exercised. For example, I would run before anyone in the house (woke up). My husband usually worked out after everyone was asleep."

Many parents are struggling to find a way to insert more physical activity into jam-packed schedules. Sending older kids to organized physical activities solves part of the problem, but what about the rest of the family?

"I always recommend that families make time to be active together, and it doesn't take a lot of time or equipment to do it," said Diane Raymond, an ACE certified personal trainer and owner of Blue Sky Gym.

Moms often handle the family schedules, and getting the family involved in fitness starts at the top.

"I find ... when Mom becomes healthier and fitter, the rest of the family (will) generally follow suit," Raymond said. "Moms shouldn't feel guilty for taking care of themselves, because the rest of the family will benefit from their increased knowledge about health and fitness and the example she sets. I call this the trickle-down effect."

"Just put on shoes and go out the door," said Sharon Marshall, health and wellness director at Ward Family YMCA.

Families can walk together, involve other neighbors and even check into the many walking programs offered by neighborhoods and area Metro Parks, Marshall said.

"Taking a family walk is an opportunity to spend time with each other," said Venetia Hill-Byars, a W.H.I.T. certified personal trainer. When she takes walks with her daughters, Hill-Byars gets a chance to connect with them in a way that doesn't always happen during other activities.

"Another place to squeeze in a workout for the whole family is the neighborhood playground. Why sit and watch the kids climb, jump and run around when the parents can join in on the fun and get a great workout in, too," Raymond said.

Hill-Byars agreed. "Pushing the kids on that swing works your biceps and triceps and you know what, that see-saw is getting squats in."

"Playing outside in the winter is a great workout for the whole family," Hill-Byars said. "It's hard work rolling snow to make a snowman or having a snowball fight. Taking the kids to a hill and sledding down is cheap, easy fun and when you go down with them they love it," she said.

Marshall and Raymond agreed that getting a membership to a gym, local Y or recreation center is a good idea so that families have fun, affordable options. Hill-Byars advised families to think about who will use the memberships. "If the kids won't be interested, then use it as "mom/dad time and get a single membership instead of a family one," she said.

Instilling and keeping family fitness doesn't have to be complicated.

"It's not motivation; it's routine," Hill-Byars said. "It's hard to break a routine. Build in physical activities ... making it a part of your life instead of a special event."

"Babies especially love being a part of Mom's fitness routine," said Diane Raymond, an ACE certified personal trainer and owner of Blue Sky Gym.

"Hold your baby/toddler in a hugging position across your chest, then take a large step making sure to keep the front knee in line with the front heel so that the knee doesn't extend past the toes. Keep tummy in tight, tuck the tailbone under and lunge down. Bring back leg back to starting position and repeat six to 10 times, then switch legs."

"If you have steps, stand on the bottom step and let your heels hang off the back of the step, this stretches your muscles; raise up onto the balls of your feet and now you're working a different set of muscles, Hill-Byars said.

• Walking
• Biking
• Games of chase or tag
• Raking leaves
• Nature walks
• A fun dance workout DVD
• Indoor/outdoor skating
• Swimming
• Take a morning walk around the mall
• Jump rope
• Miniature golf
• Hula Hoop
• Ball games or games of catch
• Create a backyard obstacle course
• Race