Physical activity is a good habit for children and adults. It helps us all burn energy, sharpen fine and gross motor skills, improve coordination, and set the foundation for a healthy, active lifestyle. Here’s the catch: as parents, we’re often tired. With the juggling act of work, school, and childcare—not to mention all the bending down to pick stuff up, the chasing, the needing to scramble quickly across a floor that’s just turned into lava—it can be hard to prioritize active time. So how do we make being active a part of our family’s lifestyle?  

We’ve been there! Here are four effortless ways to help getting active be a part of your daily routine:  

1. Add it to the calendar. One easy way to make time for physical activity is to block off some time in the calendar. Be specific, too—create a slot in the schedule after dinner that says, “spend 20 minutes in the yard” or “family neighborhood walk.”  
2. Make it fun! Games are a great way to have fun with little ones. Come up with activities rooted in their interests. Playing games at home like freeze dance or setting up obstacle courses in the living room are great ways to be active when the weather does not cooperate.  
3. Explore your community. Establishing a routine of activities offers the opportunity to explore your neighborhood. Are there any parks, schools, or playgrounds around? See how many you can visit! You could even create a “park passport” to help you and your child keep track of all the new places you’ve explored.  
4. Limit Screen time. Encourage active playtime by limiting screen time and promoting outdoor activities. 

By incorporating these activities into your family’s routine, you can make staying active a fun and regular part of your entire household’s lifestyle. It also helps support your young child to develop healthy habits and prioritizes being active throughout their life. Looking for more ideas on how to establish healthy habits? Check out this resource from the National Institute of Health.