The amount of physical activity your children need will depend on their age. For children ages 3 to 5 years old, it is recommended that they be active throughout the day and be encouraged to get moving when they are playing. Children ages 6 to 17 years old should get at least 60 minutes of moderate to vigorous activity every day. Moderate activity includes activities that get your child's heart rate slightly higher than normal and gets them breathing harder than they would be when sitting. For example, walking to school would be considered moderate physical activity. Vigorous activity includes activities that get your child's heart rate much higher than normal and breathing much faster than normal. For example, running around or chasing would be considered vigorous activity.

In the winter, it can be challenging for a parent to implement physical activity into everyday life to meet these recommendations. However, there are many ways to get your kids' bodies moving while staying indoors and avoiding the cold. 
 

Here are ten ideas for ways to stay active as a family this winter:
 

1. Walk indoors: Take your family for a walk somewhere indoors, like an indoor track or around the mall. Most malls open in the early morning before the stores open. Some may even have indoor playgrounds you can take advantage of before the crowds begin to arrive.
   
   
2. Go to the bowling alley: Bowling is a great way to keep your family up and moving on their feet.
   
   
3. Utilize local community centers: Join your local YMCA to enjoy indoor activities like swimming, indoor sports and fitness classes.
   
   
4. Go to an indoor rink: Go roller skating, rollerblading or ice skating. 
   
   
5. Create a scavenger hunt: A scavenger hunt is a great way to get your kids moving. Create a list of objects they need to find throughout the house. You can make it even more active by creating activity stations, so when your child finds an item, they have to do five jumping jacks or five push-ups before moving on to the next one.
   
   
6. Dance: Turn on some of your and your kids' favorite music and get the family dancing around the house. You could even make up a dance together!
   
   
7. Make-your-own indoor hopscotch board: Use something that will be easy to remove, like duct tape or string, to set up hopscotch in one of your hallways.
   
   
8. Take advantage of online resources: The internet has many free online resources to get your kids up and moving. Watch a kid-friendly workout video online!
   
   
9. Set up a maze or obstacle course at home: Use objects like couch pillows, duct tape and boxes to create a maze or obstacle course that your kids have to get through.
   
   
10. Play indoor sports: Play sports that are safe to do indoors, such as balloon volleyball or balloon soccer.
     

These ideas are affordable and simple ways to increase movement, which can improve you and your family's mood and overall health. 

And if you really need to get outside, be sure to check out the trails at your local and state parks. Park entrance fees are usually waved in the winter months.

Oftentimes, it can be easy to overlook the importance of physical activity time and family time. But when parents and children do physical activities together as a family, children can gain valuable life skills such as teamwork, decision-making, leadership and creativity skills. It is also a great way to bond with your family and create memories that your children will never forget. You can always tailor ideas to your and your family's interests or even come up with ideas on your own with your kids' help!

So, go and get your family moving with these ideas to enjoy the double benefits of increasing your family togetherness and improving their health!