Get Fit as a Family this May!

At Augusta Pediatric Associates, we believe that getting fit together as a family is one of the best gifts you can give your children — and yourself! As the weather warms up this May, it’s the perfect time to get outside, get moving, and build healthy habits that will last a lifetime.

Being physically active doesn’t just mean moving around a little — it means moving enough to breathe heavily, feel warm, sweat, and maybe even get a little out of breath. Regular physical activity is vital for kids and adults alike. It helps build and maintain healthy bones, muscles, and joints, supports a healthy weight, reduces the risk of chronic illnesses like diabetes and heart disease, and even improves sleep. Beyond the physical benefits, exercise boosts mood, self-esteem, school performance, and even attention and behavior.

Here’s how your family can jumpstart your fitness journey — and have fun while doing it!

Create a Family Fitness Plan with the FITT Method

A simple way to create a balanced fitness plan is by using the FITT method:
Frequency, Intensity, Time, and Type. Here’s what that means:

• Frequency:
  Aim for some type of physical activity every day. The key is consistency!

• Intensity:
  Choose activities that are moderate (makes you breathe a little harder) or vigorous (makes you sweat and breathe heavily) a few times a week.

• • Moderate examples: slow walking, easy bike rides, dancing, light weightlifting, stretching.

  • Vigorous examples: fast walking, running, competitive sports like basketball or soccer, aerobics.

• Time:
  Plan for a total of 60 minutes of activity each day.
  This can be done all at once or broken into 10- to 15-minute blocks throughout the day — perfect for busy family schedules!

• Type:
  Mix it up! Choose from team sports, recreational activities, biking or walking together, and even hobbies like gardening or swimming. Make it fun, and everyone will want to keep going!

Tips for Making Family Fitness Fun and Sustainable

Emphasize Fun Over Competition: Participation and enjoyment matter more than winning. Helping your child find something they love will encourage a lifelong habit.

Be a Role Model: Show your kids that you prioritize and enjoy physical activity too. Children are much more likely to stay active if they see their parents doing it.

Limit Screen Time: Try to limit screen time to 2 hours or less a day, making more room for movement and play.

Create a Safe Environment: Ensure that your child’s equipment and play spaces are safe, and their clothes are comfortable for moving around.

Keep Track of Progress: Use an activity log or a family chart to track daily movement goals and celebrate milestones together!

Choose Age-Appropriate Activities: Younger children (under 6) need about 3 hours of active play spread throughout the day. Older kids (ages 6 and up) need at least 1 hour a day of moderate to vigorous activity.

Plan Ahead: Set aside specific times during the week for family hikes, park visits, bike rides, or backyard games.

Provide Active Toys: Consider gifting toys that encourage activity rather than electronics for birthdays and holidays. Jump ropes, balls, hula hoops, and bikes encourage natural, fun movement.

Set Realistic Goals: Remember — exercise should never be painful! Start slow and adjust as your family’s fitness improves.

The Big Picture: Building a Lifetime of Healthy Habits

Getting fit as a family isn’t just about short-term health benefits — it lays the groundwork for a lifetime of healthy living. Children who grow up with active lifestyles are more likely to stay active as adults. Plus, making physical activity a family priority strengthens your family bonds while boosting everyone’s mental, emotional, and physical well-being.