Are you having a hard time starting a new exercise routine or keeping up with the one you already have?

Are your kids spending too much time talking on the phone or staring at the TV or a computer screen?

If the answers are "yes," you are not alone-getting enough exercise takes time, effort, and drive. Limited space and winter-with its short, gray days and cold, wet weather-can make these challenges more daunting. Still, with a bit of resolve and creativity, you and your kids can do a lot all year round without spending a lot of money or risking injury. How long since you had fun with your kids by jumping rope or using a hula hoop? It's fun and doesn't require much space.

Thinking positively

Making excuses for not exercising during the winter is easy. Fewer daylight hours and bone-chilling conditions make for less time and eagerness for outdoor activities. These circumstances also can bring on a bad case of the winter blahs-a downbeat mood that leaves many people feeling sluggish.

To get yourself and your kids going, focus on the many benefits and good reasons to exercise-and have fun! Benefits include increasing energy, losing weight, and cutting the risk of diseases such as heart attack, stroke, and diabetes. Even small children need plenty of exercise including structured activities every day.¹ What's more, exercise can lift one's spirits by reducing stress and relieving depression.²

Making a plan

Getting inspired is vital, but don't get carried away. You don't have to train like a devoted athlete. Kids may complain that your ideas about good fitness activities for kids are too hard, are boring, or take too long. So, choose activities that are realistic, fun, and appropriate for the age of your children. Teens do not like to be told what to do, so help them find an activity they like and fit it in.

Don't be too quick to reject outdoor exercise. If jogging, biking, and outdoor sports are not your thing, especially in the winter, consider walking, hiking, or heading to a playground with the kids. These activities can work for you if you dress for the weather. For winter exercise gear, put on layers of clothing, gloves, and water-resistant footwear with good support.

Prefer indoor exercise during the winter? You can get a good home workout even in limited space. You can have fun and exercise a lot of muscles by stretching elastic bands in different directions and using various body positions. These colored bands come in a range of resistance levels to match the strength of each family member. Or, lifting a few inexpensive barbells will help you and your teenagers shape your bodies, strengthening muscles and bones. But remember, some exercises such as weightlifting are not appropriate for young children.³

For exercise that's good for your heart, lungs, and blood system, try dancing to your favorite upbeat music or shadowboxing. Get your children to show you their moves. For running and walking, you don't need the park or a track-jog in place or go up and down the stairs in your house or apartment building.

For more organized home workout routines, use exercise videos or DVDs. Many exercise videos are designed for children. To keep costs down, look for one at your local public library-when you return it, get the kids to help pick out something different to keep up everyone's interest.

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