Make exercise routine a family affair

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President Barack Obama, second from left, pauses on his bike ride with his family and friends including Sasha Obama, 8, right, while on vacation on Martha's Vineyard on Lobsterville Beach in Aquinnah, Mass. Thursday, Aug. 27, 2009.(AP Photo/Alex Brandon)

Updated: November 16, 2011 1:40AM

Did you — like many others did on New Year’s Day — resolve to get more exercise this year but have kinda lost interest?

Maybe you aren’t following through because of boredom with your exercise routine. How can you fix that? By making it fun and including the whole family.

† Does everyone in the family who is old enough to ride one, have a bicycle? If not, borrow or rent what you need and try an early morning bike ride to discover new parts of your community. Get a map and mark off the route you plan to take. Make the ride long enough to get a workout and include some inclines in the route — gentle at first, more challenging as family members build up their stamina. Pack a thermos of cold water or juice and some favorite summertime sandwiches for a picnic lunch break. Add a new route to the map every time you go out for a family ride. At the end of the year, frame the map as a memento.

† Too hot to exercise outdoors? Draw a target on a piece of paper that you can tape to a wall or the back of a door. Clear a space so that each family member can lay down on the floor, face up, and facing the target. Now grab a basketball — or smaller lightweight ball for younger children — and sit up part way to throw the ball at the target. Keep score and give a prize to the winner. This is a great exercise for abs and strengthening the core.

† Round up the neighbors and have a “Let’s Get Physical” block party. Line ’em up equally on each end of a long rope to play Tug of War. Make it more fun and challenging by placing the center of the rope over a large tub of water or a small inflatable swimming pool — losers will wind up in the water (and if it is hot enough, everyone will want to lose in order to get wet). Note: Keep your eye on the littlest tuggers: To keep them safer, put them at the end of the rope line, not directly over the water.

† Back indoors, have family members take a seat on the floor. Partner up and face each other with legs stretched out and open wide, each person’s feet touching the feet (or ankle, or calves) of their partner, so if you were to look from above, a diamond shape would be formed with the four legs. Now reach across your outstretched legs and hold hands with your partner. Gently pull and stretch each other in a circle and back and forth taking turns leaning back, forward and to the sides. Each partner should get a full stretch despite size and strength variables.

† Record a few exercise shows from your TV that the family can do together. Choose shows where the exercises can be adapted for a variety of ages and abilities.

† Got an infant at home? Very gently stretch baby’s legs and arms while on his back. Follow up with a massage.

Gannett News Service