What do bubbles, building forts, and walking the dog have in common? They are all fun, low cost/no cost ways to stay physically active as a family!  Being active is an important part of a healthy lifestyle.  Encourage your children to be active by setting a good example and by planning physical activities for the entire family to do together. There are numerous ways to increase physical activity at little or no cost.  All it takes is a little imagination and creativity!
           

Sit down with your family and come up with a list of fun activities everyone enjoys. Make sure you include both indoor and outdoor activities, that way, when the weather is bad (rainy, hot, smoggy, etc.) you can still be active together.  Here are some fun no-cost/low-cost activities to get you started: 

Indoor

• Dance to music, have a dance contest or teach your kids the dances you did when you where young.
• Build forts out of blankets and chairs
• Follow homemade maps to locations around the house
• Stretch together
• Make a family band: play instruments made from kitchen items using pots and pans as drums, rice in plastic bottles as maracas, etc.
• Act out favorite books or stories
• Make an indoor bowling alley with homemade pins (made from empty milk jugs, juice bottles or cereal boxes) and a small store bought soft rubber ball
• Play basketball with toys when cleaning up (shoot toys into a toy “basket”)

Outdoor

• Do scavenger hunts in which family members compete against one another on teams
• Go to the beach.
• Play “Simon Says”, “Red Rover”, “Red Light, Green Light” – if you don’t remember the rules, ask your kids or make up new ones.
• Make homemade bubbles: chase, jump, and pop them  (Mix 1 c. no tears baby shampoo with 3 c. water.  Make bubble wands out of straws or thin wire.)
• Play hopscotch
• Play kickball with a large, soft ball
• Play Wally Ball – Get an inflatable beach ball; hit it from one family member to another without it hitting the ground.
• Jump rope (use a store-bought jump rope, or make your own)
• Play scoop ball: use homemade scoops made from empty milk jugs cut in half to toss a small soft rubber ball back and forth
• Play family games such as football, softball, volleyball, etc.
• Go roller skating or bicycling around the neighborhood
• Take a walk around the neighborhood, on the boardwalk
• Walk the dog
• Have a family track meet; skip, hop, run, race and sprint

You and your child should aim to get 30 to 60 minutes of physical activity a day. You don’t have to do all of the activity at once; it can be broken up into shorter amounts throughout the day.  Not sure when you will fit it in?  Limit screen time (TV/computer/video game) and choose some type of physical activity instead. The end result will be a healthier, happier family.