Fitting exercise into family time

SEATTLE — Working out as a family is a two-for-one bargain: exercise and family time. Experts say it's an ideal way for busy families to fit a little sweat into packed schedules.

Family workouts don't have to be what's traditionally considered "exercise." Raking leaves, playing tag and dancing all count. Other families opt to skate, ski, bike, swim or hike.

It can be stressful "when everybody in the family is going different directions," said Allison Melino, health and wellness director at the Bellevue, Wash., Family YMCA. "One thing really makes it so much better: Go play with your family. All that stress is just gone."

Certified personal trainer Debi Pillarella is a runner, an activity her sons, 10 and 9, can't stand. But they'll skate or ride scooters as Pillarella runs next to them. "We have a great time," said Pillarella, youth fitness spokeswoman for the American Council on Exercise.

While team sports are great, parents can model other ways to stay fit, Pillarella said. "Not everyone will be an athlete. There are so many ways to be active." For other families, a structured activity is easier. Some recreation classes, such as martial arts, lend themselves to multi-age participation.

Besides the health benefits, active students may perform better academically, according to a small study released last year by the American College of Sports Medicine. It found a link between better grades and vigorous activity 20 minutes a day at least three days a week.

A study published in Pediatrics last spring found teens who played sports with their parents were more likely to get A's and less likely to engage in risky behaviors, such as smoking or drinking alcohol.

To parents who insist that they can't squeeze in family exercise, "You have to make time,' " Pillarella said. Here are tips for parents from Pillarella and the Centers for Disease Control and Prevention:

--Avoid the word "exercise." Just look for ways to be physically active.

--Keep it short. Plan several activities rather than one long, sustained exercise time.

--Give kids time to rest. They don't know how to pace themselves as well as adults.

--Let kids pick the activity. They'll get a kick out of seeing their parents learn something.

--Look for group activities. Socializing with friends helps engage kids.

--Find outings that encourage conversation. One-on-one time with Mom and Dad can make biking or hiking fun for kids.

--Play backyard games. Go low-tech and play tag, capture the flag or kickball.

--Keep a ball or disc in the trunk for active fun at the park.

--Be creative. Young kids enjoy using their imaginations along with their muscles. Suggest they run like a tiger or jump like a kangaroo.

--Encourage, don't pressure.