Published: 13/07/2010 by Child Health

9 fun fitness ideas for the whole family!! Enjoy these activities while keeping healthy and fit.

JUMP ROPE
The great thing about jumping rope is that you can do it pretty much anywhere. Jump in your living room, in the backyard, or bring the rope with you to the park, the beach, or even on vacation. Jumping rope builds coordination, endurance and strength -- and is a great way to burn calories fast.

It's important to make sure that each member of the family is using a jump rope that's the right fit for his or her height. To determine if the jump rope is the right length, stand on the center of the jump rope and pull the handles straight up. The handles should come up to mid-chest. Look for adjustable jump ropes that can be used by multiple members of the family.

An old-fashioned, long jump rope is fun for the whole family. Have two family members turn the rope, while a third jumps. When the jumper gets tired, or misses a jump, rotate. See who can jump the longest.

DANCING
Dancing is a great workout. Like other cardiovascular activities, dancing builds endurance, strength, muscle-tone and flexibility. It improves circulation and burns calories -- and it's fun!

Try incorporating dance into your daily activities. Add a little wiggle to your plant watering, teach your family the steps to the Electric Slide or Cha Cha dance, or just turn on your family's favorite CD and let loose.

Kids love to make up dance routines, so clear some space in the living room and give them 30 minutes to choreograph. Have them perform their routine for you or invite their friends over and stage a dance off.

If your kids are interested in a specific style of dance, sign them up for a class at your local dance studio, YMCA or community center.

HIKING
Hiking is a great weekend activity for the whole family. Not only does it offer great cardiovascular benefits, it also gives parents and kids the opportunity to get outside and explore nature together. While they build their strength and endurance, your kids can also bolster their knowledge of local geography, plants and animals.

Pack a healthy lunch in a backpack and make the hike an all-day event. If you can only spare an hour, find the highest point in your town, or a spot where there's a good vista and trek to the top.

Young kids, especially those who still require strollers, might not make it very far, but don't let that stop you from exploring. Showing your kids an appreciation for nature, their local surroundings, and fitness early on is an important step in fostering life-long healthy habits.

DOG WALKING
If your kids are lucky enough to have a dog as a pet, they have a ready-made workout buddy!

Walking is moderate, low-impact exercise that can help keep kids in good cardiovascular shape and help keep their weight under control.

Set a time each day to take the dog for a family walk. An after dinner walk is a great way to keep family time going, keep your metabolisms elevated, and give the dog the daily exercise he needs.

If your family doesn't have a pet, offer to walk the dog for someone else in the neighborhood -- someone who works a lot, travels frequently, or may have difficulty getting around.

HIPPITY HOP
Your kids can bounce their way to better health! Bouncing builds muscle tone, strength and endurance -- and it's great for kids of all ages.

Most hippity hop balls come in different sizes, so parents can select the right ball for their child's weight. Parents can even find a ball that fits them, so the whole family can hip and hop around the neighborhood.

If you don't currently have a hippity hop ball at home, consider investing in one. It's an easy-to-use, low-cost toy that will provide your child with hours of fun and physical activity.

HULA HOOP
The hula hoop has made a comeback -- this time as a fun form of exercise!

The key to keeping the hoop circling is to place one foot in front of the other -- rather than side-to-side -- and shift back and forth to create a rocking motion.

To start, have the kids hoop for a set period of time. Set a timer for 30 seconds or a minute, and see how long they can hoop. Or, turn on their favorite song, and have them hoop along to the beat.

To get the most out of hula hooping, kids need a hula hoop that's the right size for them. Generally, the hoop should come up to somewhere between their stomach and chest when resting vertically on the ground.

TRAMPOLINE
If you've ever seen a kid jump on a trampoline, you know they can jump for hours and hours -- without getting bored. The good news? All that time spent jumping is great for their health.

A backyard trampoline gets the kids outside, taking deep breaths of fresh air. Many trampolines are now affordably priced, and can be purchased with an enclosure for added safety.

Kids can do simple exercises on the trampoline that are great for building muscle tone and strength, but are still a lot of fun. Try having the kids jog in place, jump from side to side, or do small jumping squats.
And, remember, trampolines are also great exercise for parents!

FRISDEE
Chances are you probably have a Frisbee somewhere in your house. Ever thought this little plastic disc could be considered a piece of fitness equipment? It's true. A basic Frisbee is a simple way to get your family moving. Throwing, catching and running are all great ways to build family fitness.

Take the Frisbee outside -- to the backyard, the park, or the beach.

Try fun variations on basic Frisbee. Bring two Frisbees and divide into teams. Whichever team reaches 20 catches first, wins. Or, play Frisbee baseball. The "batter" throws the Frisbee and attempts to run as many bases as possible before being tagged or thrown out.

SKATEBOARDING
Skateboarding is a fun activity that doesn't seem at all like exercise. While cruising around the neighborhood, kids build balance, coordination, strength and endurance. It's an activity kids can do on their own, with friends, or alongside mom and dad.

Learning how to skateboard is also a great way to teach kids patience, perseverance and tenacity. It may take a while to get the hang of, but once your kid is up on that board, he or she may never want to get off.

Make sure your little boarder has a helmet, knee and elbow pads and adult supervision. If they've been skateboarding for a while and have demonstrated skill, look for local skate parks where they can test out new moves with other kids.