1. Exercising together as a
family has many
benefits.

2. Your children can achieve a
healthy weight.

3. Childhood obesity is the #1 health
concern among parents in the United
States, topping drug abuse and smoking.
1

4. Exercising as a family can help
prevent childhood obesity by
setting a good example for your
children. 2

5. Obese children are at risk
of developing type 2
diabetes, hypertension,
low self esteem,
negative body image,
and depression. 1

6. Overweight children have a 70-80%
chance of staying overweight their entire
lives. 1

7. Physical activity establishes good heart-
healthy habits in children and counters
conditions that lead to heart attacks and
strokes later in life. 1

8. Parents can
also lose
weight.

9. Obese and
overweight
adults now
out number
those at a
healthy
weight, nearly
7 in 10 U.S.
adults are
overweight or
obese. 1

10. Sedentary adults are at risk for
obesity as well as developing
cardiovascular disease, type 2
diabetes, and cancer. 3

11. There is strong scientific evidence
indicating that physical activity is beneficial
to cardiovascular health in preventing the
onset of coronary artery disease and
decreasing the risk of developing
hypertension and type 2 diabetes.4

12. There are many other benefits to
staying active as a family other then
maintaining a healthy weight.

13. Participating in
regular physical
activity is
associated with
improved mental
health and well-
being. 5

14. Increasing physical activity promotes
enthusiasm, optimism, and adequate sleep. 1

15. Engaging in physical activity can
help relieve chronic pain and
increase mobility for adults.6
Exercise has also shown to relieve
fatigue.7

16. Why is it beneficial to do physical activities as a
family?

17. Families get to spend a little extra time together while staying
healthy.
“I do think it promotes family life, it gets us to talk, it gets
us to feel better and it gives me, as a parent, time to
listen to them as well…if you actually make time to go
and do something with the children, like even just walk
to school it’s amazing what you can listen to and talk
about with them at the time” A Mother. 5

18. According to the American
Heart Association, physical
activity is anything that makes
you move your body and burn
calories.1

19. The Center for Disease Control and Prevention
Recommends
 Children and adolescents should do 60 minutes or more of
physical activity per day
 Adults should do 2 hours and 30 minutes of physical activity per
week
 These activities can be broken down in 10 to 15 minute increments
at a time 3

20. In spite of the many benefits of
staying active as a family,
sometimes there are some obstacles
that just get in the way.

21. Busy lifestyles can make
it difficult to find time to
exercise as a family.

22. Planning activities by
using a family calendar
will help you to find time to
incorporate family activities
into your busy schedules. 8

23. Family
activities can
be costly.

24. Some inexpensive options for family activities
are…
 Dancing in the home
 Swimming at free public beaches
 Family bike rides or hikes
 Playing hide-and-seek outside
 Playing backyard ball games
 Walking the family dog
 Putting together a garden
 Doing household chores
 Playing in the park 5

25. Sometimes it can be
difficult to be
motivated to add
physical activity into
your life. You and your
children may be
lacking in motivation
or self-esteem.

26. “I don’t get pleasure from
running or being in the gym or
anything like that, but when I
am doing things with the
family there is a real
satisfaction about that, and
that’s a real feel good thing.”
A quote from a high school
mother who gets enjoyment
from doing family activities. 5

27. How to motivate your family to become active
 Modeling healthy behavior
 Verbal praise
 Continued social support
Your child’s positive perception of their own capabilities
increases their likely hood to commit to a lifestyle of physical
activity. 9

28. Parents can encourage children by rewarding
positive behavior with praise and special
privileges as rewards for reaching specific
goals. For example keeping a record of met
goals with stickers on a calendar will help
motivate each family member. 2

29. Whatever you choose to do,
remember to get out there and
have fun getting healthy as a
family!

30. References
1.Getting Healthy. (n.d.). Retrieved from American Heart Association :
http://www.americanheart.org
2.Rabbitt, A. & Coyne, I. (2012). Childhood obesity: nurses' role in addressing the
epidemic. British Journal of Nursing, 21(12), 731-735.
3.Physical Activity. (n.d.). Retrieved from Center for Disease control and Prevention:
http://www.cdc.gov
4.Barrett, E. M., Darker, C. D., & Hussey, J. (2013). Promotion of physical activity in
primary care: knowledge and practice of general practitioners and physiotherapists. J
Public Health, 21, 63-69. doi:10.1007/s10389-012-0512-0
5.Thompson, J. L., Jago, R., Brockman, R., Cartwright, K., Page, A. S., & Fox, K. R.
(2009). Physically active families-de-bunking the myth? a qualitative study of family
participation in physical activity. Child: care, health, and development, 36(2), 265-274.
doi:10.1111/j.1365-2214.2009.01051.x

31. 6.Tse, M. M., Wan, V. T., & Ho, S. S. (2011). Physical exercise: does it help in relieving
pain and increasing mobility among older adults with chronic pain? Journal of Clinical
Nursing, 20, 635-644. doi:10.1111/j.1365-2702.2010.03548.x
7.Coleman, E. A., Goodwin, J. A., Kennedy, R., Coon, S. K., Richards, K., Enderlin,
C., ...Anaissie, E. J. (2012). Effects of exercise on fatigue, sleep, and performance: a
randomized trial. Oncology Nursing Forum, 39(5), 468-477.
8.Rhodes, R. E., Naylor, P. J., & McKay, H. A. (2010). Pilot study of a family physical
activity planning intervention among parents and their children. J Behav Med, 33, 91-
100. doi:10.1007/s10865-009-9237-0
9.Hartweg, D. L. (1990). Health promotion self-care within orem's general theory of
nursing. Journal of Advanced Nursing, 15, 35-41.